Natural Home Remedies for Insomnia: Chamomile Tea, Warm Milk & Other Home Remedies for Sleeplessnes & Insomnia
Why Can’t I Sleep?
Stress, anxiety, and life in general all affect a person’s ability to get enough sleep at night. While the causes of sleep disturbance can range from stress to anxiety to pain, the fact is that not getting enough sleep can cause adverse health problems. In addition to leaving you tired and groggy, the Centers for Disease Control and Prevention (CDC) report that adults who do not get enough sleep are more likely to suffer from diabetes, heart disease, high blood pressure, and depression.
It is recommended that adults get between seven and nine hours of sleep every night. While sometimes it may be impossible to get this much sleep, other times it is insomnia, and not lack of time, that keeps us from getting this recommended amount of sleep. Before you reach for a sleeping pill, which can lead to dependency and other side effects, try one of these natural insomnia remedies.
Chamomile Tea
Chamomile has been used for centuries as a natural sleep aid. Made from the dried flowers of the chamomile plant, this tea is known for its abilities to help ease anxiety and insomnia. This tea is most effective when taken half an hour to forty-five minutes before you plan to go to sleep. If you do not like chamomile, other hot teas can provide a similar calming effect, just make sure to choose one that is caffeine free.
Counting Sheep
Counting is a way to help take your mind off of things that are worrying you. Count either forward or backwards slowly. Try to keep your mind focused on your counting, gently refocusing your mind if it wanders back to thinking about your day. Counting is essentially a form of meditation. If counting does not work for you, try focusing on a relaxing image, like the beach or a waterfall. Anything that helps keep your mind off your worries and concerns will help you fall asleep faster.
Drink a Warm Glass of Milk
This is not just an old wives tale, drinking milk before bedtime really does help you fall asleep. Milk contains tryptophan, an amino acid that the body converts to melatonin and serotonin, both of which are thought to induce sleep. Like the chamomile tea, a warm glass of milk will be most beneficial if used thirty to forty-five minutes before bedtime. The milk can be sweetened to taste using a teaspoon of honey. Honey, in addition to being rich in antioxidants, has sleep inducing properties.
For those who prefer to avoid dairy products, hot water with one or two teaspoons of honey drizzled in it is an excellent alternative. The honey will help induce sleep and the hot beverage will help you relax. Again, this option works best thirty to forty-five minutes before you plan to go to bed.
Use Lavender to Relax
Lavender has been used to relieve anxiety and insomnia since ancient Roman times. An advantage of using lavender as a sleep aid is that there are numerous ways to get the benefits. A couple drops of lavender essential oil will make your hot bath even more relaxing than it already is. Lavender candles are another great way to help you start relaxing. Light one or two an hour before you plan to go to sleep to help you relax. A lavender sachet, made from dried lavender flowers and a couple drops of lavender essential oils, can be placed near your bed or under your pillow to provide a calming scent all night long.