4 helpful home remedies to manage insomnia

Studies indicate that nearly 30% of people in the country have insomnia. Short-term insomnia is prevalent in approximately 9% of the population. If left untreated, this sleeping disorder can lead to various complications, including diabetes, stroke, heart attack, etc. Therefore, when an individual faces trouble staying asleep, it is important to address it soon. Practicing good sleep habits, along with some helpful remedies, can help individuals manage this condition from home.

Noise machine

White noise or, at times, brown noise is found to help relax the mind and body. It is said to calm racing thoughts and assist individuals in sleeping better. It helps people with insomnia who find it difficult to fall asleep and are experiencing severe symptoms. The noise machine works by generating a buffer to drown out noises, such as traffic and other unpleasant sounds in the environment that could make it difficult for you to fall asleep.

Chamomile

Traditionally, chamomile is a useful herb to help wind down. The plant relieves stress and muscle tension and relaxes the patient. It can be used as an essential oil or a warm cup of tea just before bedtime. Chamomile tea is an effective remedy for insomnia as it contains a flavonoid – apigenin – which offers soothing and relaxing properties to help you sleep better. However, more studies are required to scientifically determine chamomile tea’s effectiveness in managing insomnia.

Light regulation

The body and brain can tell when it is time to sleep and when to be alert. Numerous factors help make this decision, including the amount and intensity of light in the surroundings. Sleep comes easier when the individual is surrounded by little to no light. One can achieve this by maintaining the room dark and quiet at night or using dimmed lights before sleep and switching to warmer lights during the day. The same applies to artificial lights emitted from electronic screens. Things like sleep masks and blackout curtains further help the cause.

Melatonin

Melatonin, a naturally occurring hormone, plays a vital role in regulating the sleep-wake cycle. Numerous studies suggest that eating melatonin-rich foods like almonds, bananas, and eggs can facilitate quality sleep.