Fall Asleep Quickly With These Remedies

You Will Need

Tart cherry juice

What You Have To Do

Drink eight ounces of tart cherry juice twice a day.

How Often You Should Do This

Continue drinking this juice every day.

Why This Works

Tart cherry juice contains high levels of anthocyanins (antioxidants) and anti-inflammatory substances. Apart from these, it also contains high levels of melatonin. Thus, it helps in regulating the sleep cycle. Scientists showed that sleep disorder patients slept almost 90 minutes more when they drank tart cherry juice (19).

4. Best Herbs For Insomnia

(a) Valerian For Insomnia

You Will Need

• 1 teaspoon dried valerian root
• A cup of hot water

What You Have To Do

1. Steep the dried root in the water for five to 10 minutes.
2. Strain and drink this herbal tea two hours before going to bed.

How Often You Should Do This

You can drink this tea every evening/night.

Why This Works

This mild sedative will reduce the time it takes for you to fall asleep. It also helps you sleep for a longer time. It works by increasing the amount of a chemical called GABAⁱ  XCalled gamma-aminobutyric acid, an inhibitory neurotransmitter that blocks the impulses from the brain to nerves to reduce stress. in the brain that exerts a calming effect on the nerves.

Caution: Valerian root can cause vivid dreams and nightmares in some people. Hence, consult your physician before trying it.

(b) Garlic For Insomnia

You Will Need

• 1 cup milk
• A clove of garlic
• ¼ cup water

What You Have To Do

1. Chop the garlic and add it to the milk.
2. Add water to this and boil until a cup of garlic milk remains.
3. Drink this warm milk a couple of minutes before hitting the bed.

How Often You Should Do This

Drink this every night.

Why This Works

The antioxidant and antimicrobial properties of garlic keep the body fluids and organs healthy and infection-free. It also aids in the healthy functioning of the heart and brain, thus regulating the sleep cycle (21).

(c) Jujube For Insomnia

You Will Need

• Handful of jujubes (Chinese dates)
• 2-3 cups of water

What You Have To Do

1. Boil the dates in water for about 10 minutes and strain the decoction.
2. Drink a cup of this either hot or cold. You can store the rest in the refrigerator.

How Often You Should Do This

Drink a cup or two of jujube tea in a day.

Why This Works

The seed of the spiny zizyphs plant, jujube has been used in Ancient Chinese herbal medicine for the treatment of sleep-related disorders. It is a mild sedative that affects the hippocampus part of the brain and acts as a natural sleep aid .

5. Best Teas For Insomnia

(a) Chamomile Tea For Insomnia

You Will Need

• 2-3 tablespoons of chamomile flowers
• 8 ounces of hot water

What You Have To Do

1. Take the flowers in a pot or large cup and add the water.
2. Let the herb soak in the water for about 10 minutes.
3. Strain and drink a cup of this beneficial herbal tea.

How Often You Should Do This

Have up to two cups of chamomile tea in a day.

Why This Works

This herbal tea is often nicknamed the ‘sleep tea’. Among the multiple flavonoidsⁱ  XA class of natural compounds found in plants that possess anti-inflammatory and antioxidant properties. found in chamomile tea, apigenin binds to certain receptors in the brain and causes a relaxant effect (24). You can also add passionflower or hop extract to aid in nocturnal sleep due to their sedative properties.

(b) Green Tea For Insomnia

You Will Need

• 1-2 tablespoons green tea leaves (decaffeinated)
• A cup of hot water
• Honey (optional)

What You Have To Do

1. Steep the green tea leaves for a couple of minutes.
2. Strain the decoction and add a dash of honey for flavor.
3. Sip the tea while it is warm.

How Often You Should Do This

Drink a cup of green tea before going to bed.

Why This Works

Green tea is an excellent remedy for sleeplessness. It contains the amino acid L-theanine, which is a good sleep inducer (25).

(c) Rooibos Tea For Insomnia

You Will Need

• 1-1½ teaspoons of rooibos tea
• A cup of boiling water
• Milk (optional)
• Sugar or honey (optional)

What You Have To Do

1. Steep the tea in hot water for five to 10 minutes.
2. Strain and add milk and sugar or honey as per your taste. This is not compulsory as you can drink the decoction as it is.
3. Drink warm tea and enjoy its wonderful taste.

How Often You Should Do This

Brew a cup of rooibos tea and have it whenever you have trouble falling asleep.

Why This Works

Rooibos tea is commonly used across the globe for insomnia. It has high antioxidant content and no caffeine. It reduces stress and exerts a relaxing and calming effect

6. Lemon Balm For Insomnia

You Will Need

• ½ – 2 teaspoons of dried lemon balm leaves
• A cup of hot water

What You Have To Do

1. Steep the lemon balm leaves in the water for five minutes.
2. Strain and drink this tea.

How Often You Should Do This

You can drink two to three cups of this tea daily. Preferably, have a cup an hour or so before going to bed.

Why This Works

Like valerian, lemon balm contains compounds that have calming properties. Its mild sedative nature improves the quality and quantity of sleep .

7. Vitamins For Insomnia

Certain vitamins are essential to maintain a healthy sleep-wake cycle. In their absence or when their levels drop in the body, it can lead to insomnia. Here is the list of vitamins that are associated with insomnia symptoms:

• Vitamins B3, B5, B9, and B12 deficiencies have been linked to insomnia in the past. Weakness, fatigue, and sleeplessness are commonly seen). Include foods rich in these vitamins such as eggs, poultry, dairy products, etc. in your diet.

• Vitamin A also plays a key role in the healthy functioning of the brain, especially when it comes to sleep and memory . Foods with ample vitamin A content are meat, eggs, poultry, and dairy products.

• Vitamins C and E are powerful antioxidants and prevent oxidative stress from hindering your sleep cycle . Eat plenty of citrus fruits, strawberries, tomato, nuts, olives, wheat germ, and other foods rich in vitamins C and E for sound sleep.

• Another vitamin that can help you sleep better is vitamin D. Its main function is the growth and maintenance of healthy bones. Its deficiency can cause sleeplessness and chronic fatigue . Soak in the sun and consume vitamin D-rich foods like fish and oysters.
• Magnesium deficiency can also trigger insomnia. Magnesium helps maintain the levels of GABA, a neurotransmitter that promotes sleep. Research has shown that supplementation of magnesium can improve insomnia in the elderly . Consume magnesium-rich foods like leafy greens, pumpkin seeds, legumes, and nuts.

Apart from changes in your diet, you can also opt for vitamin supplements that will supply your body with the right amount of these vitamins. Do consult your doctor if you are unsure about the dosage.

8. Exercise, Yoga, And Meditation

 

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