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Getting the right amount of sleep is incredibly important for your health. Sleep facilitates your body and brain to function correctly. It helps to improve your memory, decision-making, learning, and even your creativity. Although it is very common to have some occasional sleepless nights, insomnia is the inability to sleep or excessive wakening in the night that impairs daily functioning. Getting insufficient sleep has been linked to a higher risk of conditions such as heart disease, diabetes, and obesity.

Herbs Used To Treat Insomnia

There are many herbs available to treat insomnia, to de-stress, relax and unwind. Some of them are:

  • Passionflower

It contains nerve-relaxing flavonoids, which help you to sleep better. This flower tastes bitter and is mainly used in various herbal, as over-the-counter sedatives.

  • Hops         

Hops are used as an alternative treatment in insomnia since its flowers contain methylbutenol, which acts as a sleep-inducing agent. The strong aroma of the flower induces sleep in those affected with insomnia. The flower is bitter and is often combined with chamomile tea to improve the taste. 

  • Chamomile

It is an ancient medicinal herb with relaxing effects. It reduces anxiety, calms your nerves, and relieves insomnia. The presence of flavonoids (nerve-relaxing) in chamomile tea makes it a trendy tranquilizing drink.

  •  Valerian

The roots of the herb are frequently used to relieve insomnia, restlessness, and anxiety in patients. Valerenic acid which is present in valerian roots inhibits the breakdown of the neurotransmitter GABA. This encourages improved quality of sleep. Valerian works on the principle of anti-anxiety medicines by promoting deep sleep. It also makes you fall asleep quicker by recuperating your sleep latency.

Essential Oils To Treat Insomnia

Listed below are among the best essential oils to treat insomnia that have been widely used and recommended:

  • Lavender

It has a high amount of essential oil that relieves stress and improves sleep. 

  • Bergamot

In spite of belonging to the citrus family, bergamot has a diverse impact. It slows down the heart rate, decreases blood pressure and eases the feelings of anxiety which improves sleep.

  • Clary Sage

Clary sage gives a calming effect to help you fall asleep. It also eases the level of hormones connected with stress, such as cortisol, which could be the key to helping your body prepare for a better night’s sleep.

  • Sweet Marjoram

This multipurpose essential oil has properties that are useful to help you sleep at night. The aromatherapy during massages will help to improve sleep.

  •  Cedarwood

Cedarwood contains cedrol, which has been found to have a sedative effect, potentially making it useful for irregular sessions of insomnia.

Fruits To Treat Insomnia

Diet and sleep are both complexes, so there isn’t a magic bullet or single dish that will help you sleep. However, there are fruits that help to treat insomnia and they may help you sleep better.

  • Cherries

Cherries are one of the ordinary food sources of melatonin, the agent that controls the body’s interior clock to control sleep. Dried cherries and cherry juice are also excellent substitutes for fresh cherries as they are only available for 2 months out of the whole year.

  • Bananas

Potassium and magnesium are found to be accepted spasmolytics, and a banana contains both ingredients. They contain the amino acid L-tryptophan which gets transformed to 5-HTP in the brain and the 5-HTP is changed into serotonin.

  • Kiwi

Kiwi is a small, oval-shaped fruit that possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate which improves your sleep quality.

Home Remedies To Treat Insomnia

  • Almonds

It contains a high level of a hormone known as melatonin that helps to regulate the sleeping cycle. An ounce of entire almonds contains 76mg of magnesium and 75 mg of calcium; these are the two minerals that help to improve muscle relaxation and sleep.

  • Warm milk

Warm milk is a universal home remedy to treat insomnia. Milk contains 4 sleep-inducing compounds like tryptophan, calcium, vitamin D, and melatonin.

  • Walnuts

Walnuts contain melatonin, serotonin, and magnesium that encourage and regulate sleep. Every 100g portion of walnuts also includes some other nutrients that can help you sleep such as magnesium, potassium, folate, and calcium.

  • Fatty fish

Fatty fish may help to promote sleep due to the presence of vitamin D and omega-3 fatty acids, two nutrients that help control serotonin. Serotonin is mainly responsible for the regular sleeping cycle.

  •  Barley grass powder

Barley grass powder is rich in numerous sleep-promoting compounds, like GABA, calcium, tryptophan, zinc, potassium, and magnesium. It promotes sleep and helps prevent a range of other conditions.

Drinks To Treat Insomnia

Listed below are the drinks to sleep faster as another remedies to sleep well at night:

  •  Decaffeinated green tea

Green tea contains theanine the amino acid, which has been confirmed to help decrease stress and provide a more restful sleeping pattern. You should opt for a decaffeinated green tea as the elevated caffeine levels in the usual green tea might cancel out those benefits.

  • Herbal tea with lemon balm

When herbal tea is combined with lemon balm, it produces a potent drink for anybody looking for a natural way to sleep. Lemon balm, which is also recognized as balm mint in other areas, is an incredible choice for busting stress, fighting off insomnia, and promoting healthy sleep.

  • Pure coconut water
Coconut water

Coconut water is filled with ingredients that can improve your sleep like magnesium and potassium, which help to relax your muscles. This drink is also filled with vitamin B, which is recognized for helping to decrease stress levels. 

Wrapping Up: Your sleep hygiene, which is your sleep environment and daily habits, should be well taken care of to help you sleep better.

Foods that are often thought to aid sleep are less helpful if you have poor sleep hygiene. Using electronic gadgets in bed, for example, might reduce your body’s generation of melatonin and negate the effects of sleep-promoting foods. 

Making note of your existing sleep hygiene routines can be a good place to start.