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Insomnia Treatment: Top 5 Remedies And Foods For Good Sleep

Shalini Thakur

Written by Shalini Thakur

insomnia treatment

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Do you often struggle with falling asleep? Or do you wake up several times at night? Well, then it’s a sign of insomnia. According to studies, up to 15 to 35% of people suffer from insomnia for weeks and sometimes months. Insomnia treatment can help cure this sleeping disorder and you will be able to sleep better. Nowadays, a lot of people especially adults have been diagnosed with Insomnia. There are a lot of reasons that cause Insomnia, one of the many reasons is an irregular sleeping pattern, anxiety, and unhealthy eating. Today we are sharing a few ways how you can treat insomnia at home.

What is Insomnia?

Insomnia also known as a sleeping disorder is a very common medical condition, in which a person finds it difficult or cannot sleep at night. However, nowadays, it is quite common among people because of their busy schedules and stress. But now you do not have to worry, because below are the remedies that can get through this.

Causes Of Insomnia

A number of physical, social, and mental health conditions, can cause insomnia such as:

  • Health problems such as body aches, physical pain, and pregnancy, can also cause insomnia.
  • Sad or melancholy feelings. Insomnia is frequently a sign of despair that prompts patients to seek medical attention.
  • Indulging in unhealthy practices such as smoking, drugs, and late-night drinking is also of the reasons for insomnia
  • Addiction to caffeine, medicines, and supplements, can cause no sleep.
  • Whether it’s short-term or long-term, stress and anxiety. Some people find it even more difficult to fall asleep due to the stress caused by sleeplessness.
  •  Too much screen time, using laptops and mobile phones till late at night is causing insomnia in a lot of adults and children.
  • Living an unhealthy lifestyle for example night shifts, bad food habits, and no physical activity is nowadays very common among adults. 

Symptoms Of Insomnia

Below is a list of very common symptoms of Insomnia that can be found in a person dealing with a sleeping disorder.

  • Daytime Drowsiness 
  • Fatigue
  • Unable To Sleep At Night
  • Mood Swings
  • Poor Memory
  • Disturbed Sleep
  • Low Energy

Top 5 Remedies For Insomnia Treatment

Insomnia treatment mainly depends on two objectives: decreasing associated daytime inability to function and increasing sleep quality and duration.

1. Yoga 

  • Yoga has been found to improve the quality of sleep. Additionally, yoga may reduce stress while enhancing physical and mental attention.
  • Aim to practice for a few longer sessions each week and at least 15 minutes per day. You can unwind and relax by practicing the poses before going to sleep.

2. Mindfulness 

  • Mindfulness has numerous health advantages, which complement a healthy lifestyle that encourages sound sleep.
  • It is supposed to lessen stress, enhance focus, and strengthen immunity.
  • Sitting quietly and breathing slowly and steadily is mindfulness meditation. 
  • You pay attention to the rise and fall of your breath, body, thoughts, feelings, and sensations.

3. Running

  • Running can improve overall health. It can improve your mood, give you more energy, help you lose weight, and encourage sounder sleep.
  • You should run or walk for at least 25 minutes daily to reap any health advantages. 
  • You may include a few times a week of intense cardio or weight training. Find the hour of the day that best satisfies your requirements and this will improve your ability to sleep.

4. Massage For Insomnia Treatment

  • Study shows that massage therapy helps a person with insomnia by enhancing the quality of their sleep and reducing daytime dysfunction.
  • It might also reduce discomfort, anxiety, and depressive symptoms.
  • Self-massage can be used as a substitute for a professional massage. You might also get a massage from a spouse or a friend.

5. Essential Oils For Insomnia Treatment

  • Essential oils such as lavender and chamomile oil are considered good for sleep
  • Additionally, these oils help in reducing stress levels reducing anxiety, improve mood thus helping in better sleep.
  • These oils are mainly used by putting them in a diffuser or dropping some droplets on the bed and pillow.

Foods with Recipes For Good Sleep And Insomnia Treatment

You can adjust your diet since some foods and beverages contain qualities that help you sleep, which is one of the numerous methods you can employ to encourage restful sleep.

Here are the top 5 foods and recipes to consume before bed to improve the quality of your rest.

1. Chamomile Tea

Apigenin can be found in chamomile tea. This antioxidant connects to specific brain receptors that could increase sleepiness and reduce insomnia. Try this recipe for good sleep.

2. Almonds

Additionally, almonds are a fantastic source of magnesium, meeting 19% of your daily requirements in just 1 ounce. Magnesium supplementation may enhance sleep quality. Here is an almond smoothie recipe that you can add to your diet.

3. Kiwi

Additionally, it has been researched that kiwi contains vitamin C and carotenoids, which may contribute to sleep-inducing properties. This kiwi slush is weight loss friendly and also filled with the goodness of kiwi.

4. Walnuts

Melatonin, serotonin, and magnesium are among the substances found in walnuts that aid in promoting and regulating sleep therefore, it is a good choice for insomnia treatment.

5. Milk

A typical home cure for insomnia is warm milk. Milk contains tryptophan, calcium, vitamin D, and melatonin, four substances that aid with sleep. Try this haldi milk recipe to avoid sleeplessness and weight gain.

Easy Tips To Follow For Good Sleep And Insomnia Treatment

Follow these easy tips in your day-to-day life for better sleep and for insomnia treatment.

  • At the end of the day, take a hot shower or bath.
  • One to two hours before bed avoid screens.
  • At least two hours prior to going to bed, consume lighter meals at night.
  • Try to stay active throughout the day, also morning workout is preferable.
  • Try to limit your bedroom’s use to sleeping only and keep it cold and dark.
  • If you don’t fall asleep within 30 minutes of going to bed then go for a walk.
  • Have a glass of milk one hour before bed.
  • Avoid substances like alcohol, coffee, and nicotine that might cause sleep disturbances.

Frequently Asked Questions

1. What Are The Types Of Insomnia?

Ans. There are mainly three types of insomnia

  • Transient insomnia lasts for less than a month.
  • Short-term insomnia lasts for about a month or more.
  • Long-term insomnia is more than 6 months.

2. Does A Diet Plan Help In Insomnia Treatment?

Ans. A diet plan for insomnia will contain fruits and vegetables that are rich in protein and will help you sleep better. It will eliminate caffeine and high carbs from your diet which will help you sleep better.

Fun Fact

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Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Thus, eat healthily, and live healthy. And enjoy a long happy life.

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