In this article, you'll be able to answer what is insomnia, and you'll learn easy and natural ways to fight it!
What is Insomnia | Natural Methods To Overcome Sleepless Nights
Insomnia is a common sleeping disorder, affecting about one-third of the adult population worldwide. It occurs more with women but, as we age, the quality of sleep decreases in both men and women.
The direct cause of insomnia is hard to pinpoint at times but, here are the most common factors that can contribute to insomnia:
- Environmental changes
- Sudden increase/decrease in temperatures (inside and outside of your home)
- Side effects of medications
- Hormonal changes
- Chronic pain
- Sleep apnea
- Excessive napping during the day
- Alcohol and/or caffeine intake before bed
- Smoking cigarettes before bed
If you suffer from insomnia, there are all-natural solutions to help you get back that good night’s rest. Let’s get started!
Chamomile is an all-natural herb with sedative properties and is safe for adults and children of all ages. However, if your child is allergic to ragweed, it is recommended that the child not consume any form of chamomile.
If you are unsure, please consult with your child’s primary care physician. Chamomile tea is used to treat restlessness and irritability which are contributing factors to insomnia.
- 1 to 2 cups before bed for adults
- 1 cup before bed for children
Chamomile oil can be used as well. Add 5 to 6 drops of chamomile oil to your evening bath. This will help calm your nerves which in turn will promote better sleep.
Please consult with your child’s primary care physician before adding chamomile oil to their bath.
Valerian is best known for its sedative properties. It is a popular all-natural treatment for restlessness, nervousness, and insomnia.
Dosage (over the counter supplement):
- For adults, take 300 to 600 mg of valerian 30 minutes to 2 hours before bedtime.
- For children, please consult with your child’s primary care physician.
To make valerian root tea:
- Soak 2 to 3 grams of dried valerian root in 1 cup of hot water for 10 to 15 minutes. Drink tea 1 hour before bedtime.
Please allow up to 2 weeks of regular use of valerian for it to become beneficial.
St. John’s Wort
St. John’s Wort has been around since ancient times in Greece. Modern science has linked St. John’s Wort in relieving chronic insomnia and mild depression.
The recommended dosage for capsules:
- Follow the recommended dosage on the bottle.
- Not recommended for children.
Because St. John’s Wort can sensitize your skin to sunlight, it is recommended that you avoid direct sunlight. Wear sunscreen and/or protective clothing while outdoors, if possible.
Please allow for up to 3 weeks for St. John’s Wort to take effect.
Melatonin is a very popular all-natural treatment for insomnia. However, it has different results for some. Some people take to this treatment very well, while others do not.
Some folks even experience side effects such as nervousness and increased insomnia.
- 0.3 mg to 5 mg of melatonin at bedtime
- For children, please consult with their primary care physician.
Start with the smallest dosage and work your way up. This will give you a chance to see if it will work for you. If you experience any side effects, discontinue use.
Before using melatonin, please consult your primary care physician if you have any of the following medical conditions:
- Low or high blood pressure
- Any blood disorders
Magnesium plays an important role in your nervous system. It helps to keep your nervous system in a calm state which, in turn, will help you sleep.
- The minimum dosage for adult males is 420 mg.
- 320 mg for adult females
- Over-the-counter magnesium supplement average recommended dosage is 200 to 400 mg a day for those that are already getting magnesium through their daily diet via food intake.
- Not recommended for children.
However, most adults can benefit from 1000 mg of magnesium a day, which is the recommended maximum amount per day.
- Excessive amounts of magnesium (800 to 1600 mg a day) can cause diarrhea.
To help prevent this from happening, please start with a small dosage when taking magnesium supplements. Allow your body to adjust, then work your way up.
Additional Steps To Increase Your Chances Of A Good Night’s Rest
- Establish a routine. Try to go to sleep at the same time every night. Over time, your body will start to expect rest at that time every night. It takes a while, so, don’t become frustrated. Stick with it!
- Stay active! The more active you are during the day, the more your body will crave rest at bedtime.
- Eliminate caffeine and alcohol before bedtime – about 4 hours before bed is a good place to start.
- Avoid large meals or snacks before bedtime.
- Learning relaxation techniques can do wonders for insomnia. Daily meditation and yoga are great!
Natural Cures shares a natural remedy to sleep better and claims it is better than sleeping pills. Watch the video below:
A lot of people suffer from insomnia. The sad truth is, our bodies need sleep and without proper sleep, we won't be able to function the same. The good thing is, there are easy and natural ways to fight sleeping disorders.
Keep these things in mind so the next time you struggle sleeping, you know exactly what to do next!
Have you been experiencing a sleeping disorder for quite some time? Share your experience with us in the comments section below!
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Editor’s Note – This post was originally published on August 22, 2017, and has been updated for quality and relevancy.