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Natural Home Remedies For Good Sleep

By Dr Anuja Bodhare +2 more

Introduction:  

Could not sleep well last night and woke up feeling all cranky? We have all suffered from not getting enough sleep or insufficient sleep quality. As a result, people often search for ways to improve their sleep quality. 

home remedies for insomnia

Adults need, on average, seven hours of uninterrupted good quality sleep each night. Quality of sleep is as essential as sleep duration. Good quality of sleep is the need of the hour. People need to get enough good sleep to live a healthy life; it should not be considered a luxury. Not getting sufficient sleep can make you more prone to many diseases and conditions.1,2 

If you face difficulty in falling asleep or wake up tired even after getting plenty of sleep, you need to contact your healthcare provider and get the necessary diagnosis. Meanwhile, you can follow the home remedies mentioned below to improve your sleep quality. 

What Causes Poor Sleep? 

Many factors can hinder your sleep and affect your sleep quality. These causes are: 

  • Pain  
  • Stress  
  • Asthma or heartburn  
  • Sleep disorders such as insomnia (difficulty falling asleep) and sleep apnea (irregular breathing while sleeping)  
  • Tea, coffee or soda  
  • Certain medications  
  • Use of drugs or alcohol1  

Also Read: Natural Home Remedies for Anxiety

Symptoms of Poor Sleep: 

Loss of sleep itself can be a symptom of some sleep disorders. It can have many effects on your health. It can also impact your immunity, nervous system, hormones and the heart.3 Poor quality of sleep or getting insufficient sleep can:  

  • Make you lethargic or tired  
  • Cause difficulty in concentrating 
  • Lead to a lack of focus at work 
  • Cause trouble memorising4  

If you have trouble falling asleep regularly, you might be suffering from certain sleep disorders. Common symptoms of sleep disorders are given as follows: 

  • Waking up tired from a good night’s sleep  
  • Frequent loud snoring    
  • Finding it difficult to move when you wake up  
  • Feeling sleepy during the day and facing difficulty working and concentrating  
  • Gasping while sleeping  
  • Difficulty falling or staying asleep  
  • Feeling a tingly or crawly feeling in your arms and legs that gets better when you massage the area.1  

Also Read: Best Home Remedies for Snoring

Home Remedies for Good Sleep: 

You can follow the home remedies mentioned below to help you sleep better. In addition, some of these natural remedies for sleep can be taken with a glass of milk before bed. 

1. Warm Milk  

This is an easily available product. Drinking a glass of warm milk before bed may be an effective way to improve sleep quality. Milk helps to promote good sleep. So, drinking warm milk might help induce sleep.4 

2. Chamomile Tea  

Chamomile tea is a herbal tea with many health benefits. The flavonoids present in chamomile tea might have various therapeutic activities. Flavonoids can interact with specific receptors in the brain and induce sleep, and hence chamomile tea is considered one of the natural remedies for deep sleep. You can drink some warm chamomile tea to help you sleep better.4  

Check out – Tea Trunk Chamomile Tea

3. Cinnamon  

Cinnamon is present in a standard kitchen in Indian households. It is mainly used as a spice and added to various foods and dishes. This spice might be good for your health. You mix the cinnamon powder in a glass of warm milk. You can also add some honey for taste. Drinking this milk before going to bed might help you get a good sleep.5 

4. Indian Ginseng  

Indian ginseng or ashwagandha is a potent medicinal herb with many valuable properties for health. Ashwagandha is widely considered one of the home remedies for sleeplessness and might be beneficial in relieving insomnia. Before going to bed, take some ashwagandha root powder with a cup of milk. You can also put some sugar for taste. Taking this mixture may help you sleep better.5 

5. Liquorice  

Liquorice is also known as Mulethi in Hindi. Liquorice root is a potent medicinal ingredient which might offer several health advantages. Liquorice might also be effective for dealing with insomnia. You can take liquorice root powder with a glass of warm milk before bed. It may help you have a good sleep.5 

6. Almonds  

Almonds are commonly known as Badam in Hindi. They are often used in Indian cooking and are added to various desserts. They may be valuable for health and the brain. They might have a calming and soothing effect on the mind and may also help induce sleep.5 You can crush a few almonds to make powder. Take this powder with a glass of warm milk before going to bed.  

7. Develop a Sleep Pattern  

Developing a sleep cycle may help your body make a healthy sleep routine and rest properly. It might also enhance the quality of your sleep. You can create a sleep pattern by waking up and going to bed at about the same time every day.6 

8. Limit Your Screen Time  

Exposure to computer screens, television screens, or mobile screens before bed can cause sleep disruption. Therefore, it is advised that you limit your screen time before bed. Your mind should relate being in bed to sleeping and not using a computer or watching TV. Also, avoid staying in bed if you feel awake.6 

9. Try Relaxation Techniques Before Bed  

Dedicate a specific time before going to bed to relax. During this time, avoid thinking about tomorrow or solving any problem. Try a few relaxation techniques. Find a method that suits you. Also, refrain from using cell phones or computers during this period.6  

10. Do Not Nap During the Day  

If you have a habit of napping during the daytime, it can make it difficult to fall asleep at night. If you genuinely need to take a good nap, limit the duration to not more than half an hour. Also, avoid taking naps four hours before your designated bedtime.6 

Apart from the home remedies, here are some things that you can follow to get good quality sleep: 

  • Try to be comfortable in your bedroom 
  • Avoid using sleeping pills 
  • Avoid looking at the clock repeatedly 
  • Avoid caffeinated drinks, alcohol and cigarettes before bed6 

Though there are studies that show the benefits of the given herbs and home remedies in getting good sleep, these are insufficient. There is a need for further studies to establish the true extent of the benefits of these herbs and home remedies on human health. Thus, these should be taken with caution and never as a substitute for medical treatment.  

Also Read: Simple Home Remedies for Wheezing

When to Seek Medical Help? 

You can reach out to your doctor: 

  • If you have difficulty sleeping and are tired throughout the day.1 Most sleep disorders can be diagnosed and managed.2 
  • If your sleep problems do not resolve with home remedies and continue or affect how you function or work during the day7 

You must not rely on home remedies alone to get a good sleep. You should consult a doctor for any advice on getting good sleep if the symptoms don’t improve.  

Also Read: How to Stop Grinding Teeth: An Expert Guide Based on Research

Conclusion: 

To stay healthy and fit, an adult requires seven hours of quality sleep daily. Unfortunately, a busy life can make it hard for you to get enough quality sleep. But, you can follow specific tips on how to get sleep naturally and use some home remedies to improve your sleep quality. For example, making a sleep schedule and limiting your screen time before bed are some habits that may help you sleep better. Also, herbal ingredients such as Indian ginseng, liquorice, chamomile, cinnamon and almonds can be taken with a glass of warm milk to help improve sleep quality. 

However, if your sleep problems interfere with your daily activities and affect how you function, reach out to your healthcare provider immediately. Also, if you face difficulty falling asleep daily, you might be suffering from some sleep disorder. In such cases, contact your doctor to get the necessary diagnosis.  

Also Read: Best Home Remedies For Hangover

Frequently Asked Questions: 

What are the home remedies for insomnia?  

You can follow various home remedies such as ashwagandha, chamomile tea, liquorice, almonds and cinnamon that might help you sleep better. These can be taken with warm milk before bed to improve sleep quality.4,5 

I experience trouble falling asleep. Do I need to contact a doctor?  

A lot of people experience trouble falling asleep on some days, but if you face this difficulty regularly and the sleep problems have started interfering with your day-to-day activities, you must contact your healthcare provider.1 

Why do I feel sleepy and tired during the day?  

Not getting enough sleep or poor sleep quality can make you feel tired and sleepy throughout the day. Try improving your sleep quality or getting sufficient sleep at night. If you experience these problems daily, contact your doctor and get medical help.1 

Can I use chamomile to improve sleep quality?  

Yes. Chamomile is valuable in improving the quality of sleep. It contains flavonoids that interact with specific brain receptors and may induce sleep. Sipping some warm chamomile tea before bed might help you sleep better.4 

What essential oils are known to promote sleep?

Essential oils like lavender, chamomile and bergamot are popular for their potential relaxing and calming properties. Diffusing them in the bedroom or adding a few drops to a bath may create a serene environment conducive to sleep.

How does exercise affect sleep, and what are the best exercises for good sleep?

Regular exercise can promote better sleep by improving overall health and reducing stress. Gentle exercises like yoga or tai chi in the evening can be particularly calming. However, intense exercise too close to bedtime might be stimulating for some individuals.

Is it advisable to use electronic devices before sleep?

Many experts recommend avoiding screens from phones, tablets or computers before bed, as the blue light emitted can interfere with the body’s production of melatonin, a hormone that regulates sleep. Consider adopting a screen-free routine an hour or more before bedtime to help signal to your body that it’s time to wind down.

What bedroom environment is conducive to good sleep?

Creating a calming bedroom environment can significantly impact sleep quality. Consider using blackout curtains, keeping the room at a comfortable temperature, using soft and supportive bedding and eliminating noise with white noise machines or earplugs.

References: 

1. MyHealthfinder [Internet]. Get Enough Sleep; [cited 2022 Jun 10]. Available from: https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep 

2. Centers for Disease Control and Prevention [Internet]. Sleep and Sleep Disorders; 2020 Apr 15 [cited 2022 Jun 10]. Available from: https://www.cdc.gov/sleep/index.html 

3. NCBI Bookshelf [Internet]. Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders – Sleep Disorders and Sleep Deprivation; [cited 2022 Jun 10]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/ 

4. Johns Hopkins Medicine [Internet]. Natural Sleep Aids: Home Remedies to Help You Sleep; [cited 2022 Jun 10]. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep 

5. Ayush Division [Internet]. Ayurveda offering herbal healing; [cited 2022 Jun 10]. Available from: https://www.esic.nic.in/attachments/publicationfile/7d11b02e5abb4717d53b4ce05efabd21.pdf 

6. Healthdirect [Internet]. Sleep – stages, tips, disorders, apnoea; [cited 2022 Jun 10]. Available from: https://www.healthdirect.gov.au/sleep 

7. Centers for Disease Control and Prevention [Internet]. What Should I Do If I Can’t Sleep; 2017 Mar 9 [cited 2022 Jun 10]. Available from: https://www.cdc.gov/sleep/about_sleep/cant_sleep.html 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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