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Four simple home remedies to cure insomnia

  • 14 Jun 2019
  • Tags:
Four-simple-home-remedies-to-cure-insomnia

You lie awake at night staring at the ceiling. You feel like you're cursed, but you're not alone.

Estimates suggest between 1 in 10 people suffer from some degree of insomnia, which is having trouble with either falling asleep, staying asleep during the night, or waking up earlier than you intend to in the morning (or a combination of the above).

There are many reasons why you might be struggling to fall asleep or stay asleep throughout the night, ranging from stressful life events to health issues. What's more, those periods of short-term insomnia that last just a few days or a week (acute insomnia), can turn into longer-term insomnia, which is known as chronic insomnia. Here are some home remedies to get that sleep you deserve:

1. Massage therapy

Massage of the abdomen can not only cure insomnia but also strengthen the stomach and promote digestion which makes it particularly helpful for insomnia patients with gastric troubles. As you lie in bed doing the massage, concentrate and keep your mind focused, count the number of massage strokes as you practice and observe yourself taking deep, full breaths. Practice self massage every day and you will be helping yourself alleviate sleeplessness. Don't forget that massage alone is not the complete answer to insomnia. It is just as important to pay attention to your emotional state and diet.

- Rub your palms together until they are hot, and massage your abdomen in a clockwise direction with one palm twenty times, then counter clockwise for another twenty times.
- Use the left and right palms alternately.

2. Lavender oil

Lavender oil has shown to reduce blood pressure, heart rate and respiratory rate. In terms of mood, those who inhaled lavender oil said they had more energy and were more relaxed. Research done showed that lavender may be actually be able to alter brain waves and reduce stress.

Psychologists at Wesleyan University in Connecticut had 31 men and women sniff lavender essential oil one night – and then distilled water the next. Researchers monitored their sleep cycles with brain scans and found that lavender increased slow-wave sleep, slowing down the heartbeat and relaxing the muscles. Subjects slept more soundly on the lavender night. The group also reported feeling more energetic the next morning.

3. Warm milk and honey

Honey and milk have both been traditionally used as remedies for insomnia and sleeplessness. Individually, they are both effective, but the effects are strengthened when taken together. Honey is one of the rare sugary foods causing a controlled increase in the amount of insulin being secreted, which also promotes tryptophan to be released into the brain. Tryptophan is normally converted into serotonin, which induces a feeling of relaxation. Furthermore, serotonin is commonly converted to melatonin, a well-researched sleep aid.

4. Magnesium

A study found that those who took a magnesium supplement fell asleep faster. Magnesium deficiency has been associated with higher levels of stress, anxiety and difficulty relaxing, which are key ingredients to getting good sleep at night. Some suggest eating dark chocolate which is high in magnesium and fatty fish for dinner such as salmon, sardines and cod.

Source: Times of India

Photo source: Bustle



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