Home Remedies for Insomnia

This hub follows on from my previous hub “Herbal Remedies for Insomnia" and as you would expect from the title it is all about home remedies for insomnia. As I explained in my previous hub if you are suffering from chronic insomnia (which is when your insomnia has lasted for more than three week) or if you see no improvement in your condition after trying any of these suggestions for a few days then you should consult your doctor without delay. It doesn’t mean that you can’t use these remedies just that it would be better to speak to your doctor first.

I‘ve split the home remedies in this hub into two groups the dos and the don’ts.

Things to do to help you sleep

· Do drink a glass of warm milk sweetened with honey just before going to bed.

· Do increase your consumption of other foods high in calcium. This is because calcium has calming benefits on your nervous system and is known to induce sleep

· Do eat foods with high levels of vitamin B6 such as carrots, sunflower seeds and avocado. Vitamin B6 is needed for our bodies to synthesise serotonin which is in turn needed to produce melatonin, an important sleep controlling hormone

· Do make your diet rich in complex carbohydrates such as wholemeal bread

· Do leave a gap of at least four hours between your last meal and going to bed

· Do have a small high carb, low protein snack about 60 minutes before bedtime

· Do eliminate/reduce caffeine in your diet. Remember that tea and coffee are not the only sources of caffeine, cola drinks and chocolate also need to be avoided.

· Do eliminate/reduce alcohol in your diet

· Do have a long warm bath before going to bed

· Do persuade someone close to you to give you a massage

· Do play soft music or one of the special relaxation CDs such as sounds of waves lapping on the beach

· Do have a regular sleeping pattern going to bed and getting up at the same time each day

· Do take regular exercise each day

· Do create the best environment for sleeping in your bedroom. A clutter free zone, without a television with good but not excessive ventilation at the optimum temperature of 18 degrees C or 65 degrees F is ideal.

· Do consider using a sleeping mask and earplugs if environmental problems such as street lighting or noise are stopping you sleeping. Remember that you still need to be able to hear your smoke alarm should it go off.

Things not to do if you are having trouble sleeping

· Don't eat a heavy or spicy meal in the evening as this can cause indigestion that prevents you sleeping

· Don't eat highly processed food such as white bread or white rice or which contain high levels of sugar

·  Don't consume excessive amounts of caffeine. This is because caffeine stimulates the production adrenaline in the body a major sleep blocker.

·  Don't consume caffeine in the four hours before going to bed.

·  Don't  consume excessive amounts of alcohol. Whilst alcohol may actually help you get off to sleep it destroys your levels of vitamin B and it can make you feel irritable and restless, so even if you sleep through the night you don’t sleep properly so you wake up in the morning feeling cranky.

·  Don't work too late. Leave a gap of two to three hours to allow your brain to settle down before going to bed.

·  Don't have a nap in the afternoon. Taking a nap during the day can make your body think that it has had enough sleep and then prevent you getting sufficient sleep when you do go to bed.

Sweet Dreams!