Home Remedies for Insomnia

Home Remedies for Insomnia


@healthbiztips by Arlene Gentallan

        Tired but impossible to fall asleep? Insomnia is difficulty falling asleep or inability to maintain a sound sleep. It can be caused by many factors like stress, fatigue, change in work schedule, medications, and medical conditions.

        Getting enough sleep is like getting recharged. It's one of the best energizer of the day. If you're suffering from insomnia, you're not alone. Why not try these natural home remedies.

1. Have a high tryptophan snack 1 hour before bedtime

        Tryptophan is an amino acid needed for the production of serotonin which in turn will be converted to melatonin "the sleep hormone." It is commonly found in the meat sources but can also be obtained from plants.

Foods high in tryptophan includes:
  • Banana
  • Milk
  • Cheese
  • Oats
  • Peanut
  • Seeds, Nuts, and Beans
  • Egg
  • Chicken
  • Pork
  • Beef
  • Tuna
  • Salmon
  • Shrimp
  • Lobster
  • Clamp
  • Oysters

        Don't forget to consume your tryptophan rich protein food along with carbohydrates like bread, cracker, and potato to promote it's conversion to serotonin and to facilitate it's transport to your brain.

Here are some recommended combinations:
  • Toast with a spread of peanut
  • Cracker and milk
  • Tuna sandwich bread
  • Oatmeal with milk
  • Bread / cracker with cheddar cheese spread

2. Valerian root 

        Valerian root serves medicinal purpose since the ancient times. It is widely use to treat sleep disorders, anxiety, and nervousness. Consuming valerian root will make you fall asleep faster, avoid fragmented sleep, and daytime sleepiness. Overall, it improves the quality of nighttime sleep so you'll be alert and energized during the morning.

        It is also used by those who are tapering down on sleeping pills to counteract withdrawal. It's other beneficial effects includes lowering blood pressure, relieving stomachache and menstrual cramps.

New research shows that valerian root promotes sleep by interacting with A1 adenosine receptors as opposed to GABA (gamma-aminobutyric acid--the major inhibitory neurotransmitter.)

How to enjoy valerian root's health benefits? It's excellent as tea.
Put 1 teaspoon dried or powdered valerian root into 1 cup boiling water and steep for 5-10 minutes. Combine it with lemon or honey for a soothing effect.

3. Lavender oil

        Infuse in lavender's sweet aroma is it's relaxing sedative property. It will help calm your nerves especially when you're under insomnia, anxiety, stress or depression. It also has other beneficial effects like lowering blood pressure, promoting healthy skin and hair, and aiding respiratory problems like cough and cold. It's also an anti-inflammatory that can be used to treat acne. Lavender is a common ingredient in many cosmetic products like soaps and perfume.

        There are various ways to enjoy lavender's many benefits:
  • Add it to your bathwater for a soothing shower.
  • Massage it on your skin. This will relieve muscle aches.
  • Aromatherapy. Add it to boiling water and inhale it's steam.

4. Chamomile flower

        Here's another ancient medicinal herbs to rescue you from those sleepless nights. Chamomile flowers are more than just pretty. They have amazing health benefits such anti-anxiety, antidepressant, antioxidant, anti-cancer and immune system booster.

How to make a tea with fresh chamomile flower?

  • 2-3 tablespoon fresh chamomile flower
  • 1 cup boiling water
  • Teapot with strainer

  1. Place 2-3 tbsp freshly picked chamomile flower in a teapot
  2. Add 1 cup boiling water
  3. Steep for 5-10 minutes
  4. Serve and enjoy!

        If you don't have the fancy of having fresh chamomile flower, no worries. Chamomile is a popular tea so chances are you can find ready made chamomile tea bags at a grocery near you.

        Chamomile is also use in aromatherapy. Enjoy it's wonderful aroma. It smells a lot like apple. Try sniffing the scent when you make a tea to relax your nerves.