Few feelings are worse than lying in bed unable to sleep. Your mind races, worried about how tired you will be the day after a restless night. You know you will be less focused, irritable, and unable to perform at your best. You might even find yourself falling asleep behind the wheel or unable to make it through the workday. When insomnia hits, it is not unusual to feel hopeless.
According to the Centers for Disease Control and Prevention, so few Americans are getting adequate sleep that sleep deprivation has become a public health problem. If you are one of the 30- 40% of Americans who occasionally have trouble sleeping, you will be happy to know there are a number of natural home remedies to help you fall and stay asleep.
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1. Warm milk. It may be an old wive's tale, but it is one that works. According to WebMD, calcium helps the brain produce melatonin, the sleep-inducing hormone. In fact, research has shown a calcium deficiency can interrupt natural sleep patterns. To combat insomnia, The Health Site recommends drinking a warm glass of milk mixed with turmeric for the added benefit of relieving the body of stress.
2. Massage. You can give yourself a sleep-inducing massage by following this ancient Chinese method, as explained by the integrated Chinese medicine website Shen-Nong. First, relax your forehead by pushing both index fingers from the center of the forehead outwards in a wiping motion. Knead the temples and then use your index fingers to wipe upwards from your temples and into your hairline. Pat the crown of your head and then using your thumbs, knead the bottom of your skull. You can use many of these same movements to relax the other parts of your body and prepare your body for a relaxing and rejuvenating night's sleep.
3. Eat a banana. According to Woman's Day, eating a banana before bed can help relax overstressed muscles, and thus prepare the body for bed. In addition to magnesium and potassium, bananas also have tryptophan, which converts into serotonin and melatonin, hormones that calm the mind and signal bedtime.
4. Tart cherry juice. Researchers at Louisiana State University found that drinking eight ounces of tart cherry juice twice a day can result in nearly 90 minutes more sleep per night. Prevention explains this is because cherry juice is a natural source of melatonin, the hormone that regulates the sleep-wake cycle, as well as tryptophan, an amino acid necessary for the brain to produce melatonin.
5. Nutmeg. You may be surprised to hear the warming winter spice nutmeg is an ancient home remedy for insomnia. The Health Site explains nutmeg contains a saturated fat called trimyristin, which helps relax muscles and nerves and induce sleep. Mix a pinch of powdered nutmeg with a spoonful of honey and enjoy the sweet sedative 15 minutes before bed. You can also make nutmeg tea or dissolve it in warm milk and enjoy a soothing hot beverage before falling asleep.
6. Lavender oil. Lavender oil is so relaxing it can help lull the body and mind to sleep. Prevention explains this is because lavender, like chamomile and ylang-ylang, activates the alpha wave activity in your brain that occurs naturally while you sleep. Enjoy a relaxing hot bath with lavender oil in the evening or spritz your pillowcase with a mixture of water and lavender oil to help you drift off to sleep.
7. Yogurt. Like milk, yogurt and other dairy products contain tryptophan, the amino acid that helps produce serotonin and melatonin, both of which are needed to signal your brain it is time for bed. The Health Line explains this is why so many Indian dinners and desserts feature yogurt as a key ingredient. Make your own tasty sleep aid by mixing yogurt with nutmeg and flax seeds, another powerful inducer of serotonin. You can sweeten the dessert to your taste using honey.
8. Oatmeal. You likely think of oatmeal as a breakfast cereal, but oats, with their rich reserve of melatonin, are also the perfect midnight snack, according to The Health Line. Oats are a super sleep aid, as they are also full of tryptophan, calcium, and magnesium -- all of which are useful in inducing sleep.
There is no replacing a good night's sleep. Without it, we are simply not our best selves. If you are one of millions who struggle to achieve a full night's sleep, using one or more of these home remedies will help you regain control over sleep. You will be well-rested, empowered and ready to conquer the day!
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