How To Cure Insomnia Naturally – 11 Effective Ways

“Health is wealth”, don’t you agree? Yes, right? Then you may have heard that uninterrupted sleep for 7 to 8 hours is important for an adult to live a healthy life. But today’s busy and stressful life has reduced the quality of our sleep leading to insomnia in many people even at a younger age. Are you also suffering from sleeping disorders? Then this article is for you. Here we have come up with how to cure insomnia naturally. 

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Sleeping for less time reduces the energy level, affects digestion, makes you anxious, and hampers the overall quality of life. Many factors lead to sleeping disorders among which some factors are triggered by the sufferer himself unknowingly. In this article, we are going to pen down what causes insomnia and how to cure insomnia at home. Go through the article till the end to know more. 

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Table Of Contents:

  1. What Is Insomnia?
  2. 5 Causes Of Insomnia In Men
  3. 11 Natural Ways To Get Good Sleep
  4. FAQs

Q. What Is Insomnia?

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Insomnia is a common problem for adults, mostly for aged persons. It is a sleeping disorder that does not let you sleep quickly and keeps you awake till midnight. Moreover, it makes you less energetic, stressed and also affects the quality of your life. In today’s stressful lifestyle, insomnia has also become common for young people too. 

Insomnia can be of two types. It can occur for a short duration such as one or two weeks. This type of insomnia is called acute insomnia. On the other hand, it can last for a longer duration such as a month or more. This type of insomnia is termed chronic insomnia. If you are suffering from insomnia, then this article is just for you. Here we will discuss what causes insomnia and how to cure insomnia at home. 

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5 Causes Of Insomnia In Men :

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If you are getting difficulties falling asleep at night quickly or can not complete a sound sleep of at least 7 hours each day, then you may be suffering from insomnia. Stress, anxiety, an unhealthy lifestyle, and even certain medications may lead to insomnia. Therefore, before discussing the best home remedies for good sleep, let’s talk about the causes of insomnia. 

  • Work Schedule & Travel: Do you not have a fixed work schedule? Are you a shift worker? Then this may affect the sleeping and waking cycle of your body which further leads to sleeping disorders. Moreover, if you travel from one time zone to another then your body needs to adjust to the new sleeping cycle. Therefore, for a few weeks in a new time zone, you may face a sleeping disorder, which is very common. This problem is called jet lag. 
  • Stress: You may be a student, a businessman, or an employee. You have to work or study hard and compete throughout the day. Moreover, today’s competitive world has made everyone more concerned about their jobs, work or studies. This condition makes us stressed. Even traumatic events such as the death of a dear person, job loss, or financial loss have put us under tremendous stress. A stressful life causes sleeping disorders leading to insomnia. 
  • Poor Sleeping Hygiene: If you are not maintaining good sleeping habits then it may cause insomnia. If you use digital gadgets till late at night, eat a lot of foods in the evening, consume caffeinated beverages at night or spend a lot of time in the bedroom during the daytime, then you are unknowingly leading yourself to insomnia. 
  • Certain Medications: Certain medications such as pain killers, asthma medicine, blood pressure medicine, cold or allergy medicines contain caffeine which may interrupt your sleeping patterns. 
  • Aging: Insomnia is common with growing age. At an older age, people face some mental and physical disorders such as arthritis, hypertension, and many others which lead to insomnia. 

These are some key reasons for sleeping disorders or insomnia. We hope that if you are suffering from a sleeping disorder then you may have pointed out the reasons now. Well, insomnia can be treated at home. In this article, we are going to pen down how to cure insomnia naturally. Go through the article to know more. 

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11 Natural Ways To Get Good Sleep Easily :

1. Meditation

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We have already discussed how stress and anxiety disrupt your sleeping patterns and push you towards insomnia. You may be a businessman, employee, entrepreneur, or student, it is very common to get stressed in today’s busy life. But how to overcome stress? How to cure insomnia naturally?

Well, mindful meditation is what you need to practice. Studies have shown that meditating daily has numerous health benefits which include reducing stress, and anxiety, and improving concentration and sleeping patterns. Mindful meditation improves your overall lifestyle; therefore, you must add it to your daily routine.

Regular meditation helps you in relieving stress, reducing anxiety, improving brain function and concentration, and keeping you energetic. Moreover, it also aids in insomnia by improving the quality of your sleep. Therefore, meditating daily not only helps you to get a sound and relaxing sleep at night but also enhances your productivity throughout the day. 

2. Melatonin

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Is your sleeping pattern disrupted due to shift work or jet lag? Then, melatonin can be one of the best home remedies for insomnia. Melatonin is a hormone produced in the human body to regulate the sleeping and waking cycle. It is produced when the light is low. If you are suffering from a sleeping disorder, then melatonin can help you to fall asleep quickly. 

Studies have proved that taking dietary supplements of melatonin helps in improving the quality of sleep. It also helps you to fall asleep quickly. Generally, melatonin supplements are safe if consumed within the safe limit which is 1 mg to 5 mg per day for an adult. But it may trigger some side effects too. Therefore, you suggest consuming melatonin for a short time and obviously under medical supervision as a solution to how to cure insomnia naturally. 

3. Lavender Oil

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Lavender oil is an essential oil that has been used for thousands of years to improve sleeping patterns. If you are looking for how to cure insomnia naturally then lavender oil can be the best home remedy for you. Lavender oil for treating insomnia can be used in many ways. Here we will guide you. Studies have proved that lavender oil not only improves the quality of sleep but also reduces anxiety and depression. 

You can consume lavender oil capsules orally to improve the quality of your sleep. For an adult 20mg to 80 mg of lavender oil is considered a safe dosage. But it may cause nausea and headaches. We recommend you consult your doctor before consuming the capsules. You can also spray lavender oil on your pillow which will also help you in getting a sound sleep. Lavender tea can be another best option for using lavender for good sleep at night. 

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4. Exercise

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Do you exercise daily? If yes, then you are doing the best for your body; if you do not then it is time to make a healthy change in your lifestyle. Regular exercising comes with a lot of benefits. It helps you in enhancing your mood, keeps you energetic, reduces anxiety, and stress, boosts weight loss, and even improves the quality of your sleep. According to a study, persons who exercise at least 150 minutes a week have a lower chance of insomnia. 

If you are suffering from sleeping disorders and are looking for how to cure insomnia naturally, then you must add exercise to your daily routine. Exercising daily for at least 20 minutes can help you in improving the quality of your sleep. You may think about which exercise to do? Well, there are lots of options. You can jog or walk, you can add weight training every alternate day. If you are still confused, you can consult a fitness trainer. 

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5. Yoga

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You may wonder why we have listed yoga as a solution to how to cure insomnia quickly separated from exercise, right? Well, apart from exercising in the morning, a daily yoga session of 20 minutes before going to bed can help you to get a sound sleep. Yoga comes with a lot of health benefits.

Some postures help you in improving digestion, some in improving mindfulness and concentration whereas some postures can be the best answer to your question of how to treat insomnia at home. At the end of the day, before going to bed, you must perform a few yoga asanas as one of the best home remedies for good sleep.

There are lots of postures in yoga that have several health benefits. Here we suggest you be more focused on breathing exercises rather than performing yogas that require complicated body movements. Slow and controlled movement and breathing help you to feel relaxed, and stress-free and also improve the quality of sleep. 

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6. Magnesium

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Magnesium is an essential mineral for the body. It plays a vital role in relaxing the muscles or reducing the level of your stress. Moreover, it is assumed that magnesium contributes to regulating the sleeping and waking cycles of humans. According to a study, people who suffered from insomnia and took magnesium supplements got a good quality of sleep.

However, more research is needed to confirm the effectiveness of magnesium as one of the best home remedies for insomnia. If you are suffering from sleeping disorders, then you can add magnesium-rich foods to your diet, especially at dinner. We do not recommend the consumption of magnesium supplements without the recommendation of your doctor.

A plate full of magnesium-rich foods 2 hours before bedtime can help you to sleep well for a longer hour. Which foods are rich in magnesium? Well, there are a lot. You can consume grain cereals, worm milk, almonds, and spinach which are rich sources of magnesium. 

7. Massage

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What do you think about a full-body massage after a stressful day? Wonderful, isn’t it? Yes, body massage helps you in relaxing your body, and muscles, and reduces pain, headache, anxiety, and stress. It also improves blood circulation in the body and also helps you to stay energetic. Massage can also be a good solution how to cure insomnia naturally. If you do not have sensitive skin you can also use essential oils that will enhance the benefits of massage. 

If you are suffering from insomnia that keeps you awake till midnight, then a body massage can be helpful for you. It is not possible to rush for professional help every day. You can take help from your partner, or roommates. Use the internet for techniques. If you stay alone you can also buy a full body massager and a jade roller for face massage that are easy to use and effectively helps you to feel relaxed, stress-free, and calm. 

8. Chamomile

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Chamomile extract or chamomile tea can be another solution to cure insomnia quickly. According to a study, chamomile extract aids in insomnia by enhancing the quality of sleep. If you are looking for home remedies for insomnia, then you may choose chamomile extract.

You may use chamomile extract supplements on the recommendation of your doctor or can use it as an essential oil. You can spray it on your pillow which also may help you in improving the quality of your sleep. 

9. Avoiding Caffeine

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The human body metabolizes caffeine slowly. It takes almost four to six hours to metabolize half of your caffeine consumption. Therefore, caffeine disrupts your sleep and does not let you fall asleep quickly. If you are suffering from a sleeping disorder or insomnia, then you must avoid consuming coffee or any caffeinated beverages in the evening or at least four to six hours before bedtime. Avoiding caffeine in the evening or night is the best solution how to cure insomnia naturally. 

10. Valerian Root

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If you are looking for the best home remedies for good sleep then, valerian root can be a good option for you. Studies have shown that valerian improves the quality of your sleep that will help you in treating your sleeping disorders or insomnia. More research is needed to prove the effectiveness of valerian for treating insomnia. 

You can prepare valerian tea or can consume valerian capsules before bedtime to enhance the quality of your sleep. We suggest you consult a doctor before using it for the first time to avoid any adverse situations. For an adult, 400 mg to 900 mg of valerian is considered a safe dose. 

11. Maintain Sleep Hygiene

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Good sleep hygiene can be helpful for you to get a sound and uninterrupted sleep at night. If you are suffering from insomnia and looking for how to cure insomnia naturally then maintaining some sleeping hygiene can improve the quality of your sleep. Moreover, everyone should follow these sleeping hygiene practices as sleep is the most important part of your healthy lifestyle. 

  • Maintain your bedtime routine. Be it a weekday or a holiday, you must go to bed and wake up in the morning at a fixed time daily. 
  • Using the bedroom only for sleep. Spending lots of time in your bedroom during the day may interrupt your sleeping cycle.
  • Avoid using laptops, phones, or any other digital gadgets at least 1 hour before bedtime. Instead, you can read books or perform yoga or meditations. 
  • Your pillow and mattress must be comfortable.
  • Keep your bedroom dark when you go to bed. 
  • Avoid big meals at dinner. 
  • Avoid caffeinated beverages and nicotine at least four to six hours before bedtime. 

These are some simple and effective sleeping hygiene that help you to get a night of uninterrupted sleep at night. These sleeping hygienics are the best solution for how to cure insomnia naturally.

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Bottom Line:

A sound sleep of 7 to 8 hours daily is important for an adult to stay healthy. According to studies, sleeping for less time daily leads to stress, anxiety, hair loss, indigestion, and many other health disorders. However, many people are suffering from insomnia these days. Through this article, we have tried to pin down the causes of insomnia and how to cure insomnia naturally. The home remedies for good sleep are safe and natural. 

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If you are suffering from chronic insomnia, then you must seek medical help. We hope that you have found this article helpful. If you like this article, then share it and stay tuned for more. 

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FAQs :

1. How can I cure insomnia naturally?

If you are suffering from short-term insomnia then you can treat it naturally. Here we have discussed how to cure insomnia naturally at home. Try these home remedies for good sleep. If you are suffering from chronic insomnia then you must seek medical help.

2. What happens during insomnia?

Insomnia is a sleeping disorder that makes you face difficulties in falling asleep quickly. Here we are listing a few common symptoms of insomnia.

  • Facing difficulties in falling asleep quickly.
  • Waking up early in the morning.
  • Frequently waking up at night.
  • Feeling tired and sleepy throughout the day.
  • Become more stressed and anxious. 

3. How many hours of sleep is insomnia?

How many hours of sleep is enough varies from person to person. Generally, 7 to 8 hours of sleep is normal for an adult for a healthy lifestyle. If you are getting difficulties in falling asleep quickly or can not complete your sleep, or are facing symptoms that we have discussed above for a longer time, then you may be suffering from insomnia. Consult a doctor who can diagnose you correctly. 

References:

  1. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
  2. https://www.medicalnewstoday.com/articles/home-remedies-for-insomnia#summary
  3. https://www.healthline.com/health/healthy-sleep/insomnia-home-remedies#lavender-oil

Disclaimer: This article does not represent the views and opinions of medical professionals. It is solely based on research and reference by the author. It does not offer any medical suggestions or advice.

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