Natural remedies for insomnia

Natural remedies for those suffering from insomnia

In reality, insomnia should be considered a real disease from which to heal, as those who sleep little and badly have problems

With the arrival of the sunny season, the days get longer and changes to the rhythms of our body start happening. The sun peeks out until late in the evening, and so you go to sleep later and rest less. It’s all fine for some, but worse for those already suffering from sleeping trouble.

It is a problem for many, however, a great part of them show a certain resistance to treatment, considering insomnia a non-serious disorder mostly because they are afraid of drug dependence.

In reality, insomnia should be considered a real disease from which to heal, as those who sleep little and badly have problems of concentration and efficiency during the day and is statistically proven to get sick more easily. Cortisol, in fact, a hormone that defends our body, is produced, above all, during deep sleep.

So, what are the remedies to deal with the night sleep in the right way? And to avoid irregular nights?

 Here are some rules 

  1. Avoid long afternoon naps, it is better not to doze on the sofa, or at least if needed, just “a quick one”.
  2. Go to bed only if you are tired.
  3. Better always wake up at the same time, even on weekends.
  4. Do not keep material regarding work or study in the bedroom.
  5. Try to eat foods that promote or improve sleep, such as yogurt, cereals, eggs, fish, potatoes, bananas and apricots.
  6. It is preferable to dine with light foods to not weigh down the digestion, even fasting is harmful because the released gastric juices could create acidity.
  7. Do not practice sport activities before going to bed.
  8. Drink herbal teas that facilitate relaxation.

 Help from your diet 

There are foods that promote sleep, because they stimulate the production of serotonin, a neurotransmitter that facilitates relaxation.

The last meal of the day then must be light. In fact, difficult digestion is one of the main causes of insomnia.

 What to eat 

Lean meat, fish and boiled eggs, legumes, fresh cheeses and yogurt.

These are foods rich in proteins that lengthen the duration of deep sleep. Lettuce, radicchio, garlic and onion, foods rich in substances that help the body falling asleep.

 What to avoid 

Those rich in caffeine, like coffee, tea, or chocolate. Say no also to those aliments containing sodium like pretzels and chips.
Avoid overdoing with pepper, paprika and curry.

tired men

A good tip…
Avoid fats and fried foods, they have always been difficult to digest. Say no to midnight snacks, eating late certainly does not help the digestive process. Reduce stress and anxiety

The number of people suffering from insomnia increases every year. And this because our sleep has always been influenced by our daily worries, our emotions, our mood. Problems at work, stress to deal with every day, family quarrels, unresolved heart issues, lurking depression. These are just some of the many causes that can affect the rhythm of sleep and cause insomnia.

Anxious people struggle to fall asleep, the depressed instead suffer from morning insomnia.

Not sleeping properly is not good for the health and overall wellbeing, because the immune system weakens, increasing the risk of infections, decreases memory and the ability to concentrate.

Rest at night and above all do it good not only to recharge the batteries but also to better meet the commitments throughout the day.

Therefore, it is imperative to aim to reduce the stress of everyday life. Stress in small amounts helps overcome obstacles, but if it becomes chronic it creates serious problems.
So learn to breathe, give space to emotions, maybe subjecting yourself to yoga sessions or breathing exercises during the day, cutting out spaces for you, begin to set limits.

Stress can increase even more when the evening comes and, despite being tired and exhausted, you can not close your eyes.

trying to sleep

WHAT TO DO IN THIS CASES

No smoking

Before going to bed, it would be better not to smoke. Nicotine, in fact, is a strong stimulant that leads to fragmentation of sleep, especially the phases of deep sleep, considered the most important for rest.
It is shown that smokers come to take even an hour before falling asleep, while non-smokers take five to 15 minutes.

Smoking causes insomnia but is the primary cause of chronic bronchitis, is closely related to cerebrovascular disease, is the cause of nearly 2 million cancer deaths in developed countries. Furthermore, smoking also negatively affects other chronic diseases. Among these: osteoporosis, arterial hypertension, asthma and skin aging.

Reduce alcohol intake

It is also important not to overdo with wine or other alcoholic drinks. At first alcohol seems to have a relaxing effect, in a second moment, after a few hours, there is the “rebound effect” consisting of a state of excitement associated with lack of sleep. In addition, excess alcohol in the body causes tachycardia, (a heart rhythm disorder (arrhythmia) in which the heart beats faster than normal while at rest), thus preventing the body and the mind to relax and fall asleep.

In conclusion

Hopefully you will get better by using the principles of a good diet and some good habits, however if this is not the case for you and insomnia is not occasional, despite the fact that you have followed a course of natural remedies, then perhaps it will be best to contact a specialist who will help you to find out the causes of your disorder.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.

about the author
Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

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8 thoughts on “Natural remedies for insomnia

  1. Sleeping is a necessity, a natural status, which is necessary to recover the psychic and physical energies spent during the day.
    The hours that they serve vary according to age: the newborns serve from 18 to 20 hours, and the children of one to two years need 14. In adolescence it takes 12 hours, while in adult age 7-8 hours of sleep may suffice.

    1. The need to sleep is subjective, there are people who need only 5 hours and others that need 10. For all, however, the rule of continuity; that is to say that a sleep of 4 or 5 hours without interruption is more restorative rather than a sleep of 7 hours interrupted by continuous awakenings.

  2. The human body is regulated on rhythms called circadian that are based on sunlight. In practice, depending on sunlight, organic functions are more or less active.
    That does not happen at night, because the body’s activity undergoes a sharp slowdown.

  3. Feed your body properly. Yogurt and vegetables, light foods are to be preferred in a simple way. There are foods that have the ability to promote relaxation and to induce sleep, because they contain tryptophan, a substance that relaxes naturally. Tryptophan is found in eggs, fish, milk, yogurt, legumes and dried fruit. It is necessary to take foods rich in vitamin B6, which favors the absorption of tryptophan. Also rice, barley, white meats and bananas. Fruit, vegetables and yogurt that contain potassium, (a mineral that regulates muscular and cardiac contractility), are good. A lack of it can cause insomnia.

  4. That said, we normally don’t talk about occasional insomnia, that is the one that occurs from time to time.
    This can depend on a large meal. When we eat elaborate and heavy dishes, our digestive system is forced to excess work that affects sleep. Usually a feeling of heaviness in the stomach is felt and one wakes up several times during the night.
    In this case we can encourage digestion by getting out of bed and taking a hot drink and returning to bed trying to sleep in a more upright position.

    1. Other times it is the nervous tension due to an exam or a job interview.
      In this case the person can not fall asleep. To try to fight the tension, it is good to stop thinking about the cause of our stress.
      You can try to free your mind by doing some physical activity, you can try reading something or listening to music.

  5. Something nobody mentions:

    Those who sleep little and badly are more likely to gain weight.
    Studies have shown that a hormone, leptin, is released during deep sleep, which causes a feeling of satiety. On awakening the feeling of hunger is felt in a normal way.

    When we cannot sleep, another hormone is produced, ghrelin, which increases appetite.
    So those who sleep a little less feel the sensation of hunger and have more difficulty resisting temptation.

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