Most of the adults wrestle with the problem of sleeplessness, during various circumstances in their life. Inadequate quantity and quality of sleep, leads to many physiological as well as psychological ill effects. Mitigation of body’s defense mechanisms, hypertension, heart problems, lack of memory and concentration, anxiety and depression, paranoia, hallucinations etc are some of them.
Proper sleep of at least 6 to 8 hours is needed everyday for a normal human being. Due to lack of sleep, the hormone adrenaline bears more burden, by its extra work, to supply the energy required by the body for everyday work, which may normally be generated by the proper quality of sleep. However, there are some effective home remedies that wards off the problem of chronic, disturbed sleeplessness.
Best Home Remedies For Sleep
1. Poppy Seeds (Khashkhash)
Soak poppy seeds in water for one or two hours. Then grind it and extract about two tablespoons of milk and boil it after adding sugar to it. Take this once in a day, especially after dinner or while retiring. Poppy seeds are mostly used for narcotic applications ( morphine, codeine etc are extracted from it). So this herb relaxes the restless nerves and induces relaxed and deep sleep.
Poppy seeds can also be used in another way. That is, soak 10 to 20 grams of poppy seeds in half-cup of sesame oil over night. Then boil, cool and filter it. Apply this oil externally to the head and massage it for 5 to 10 minutes. Do this an hour before going to bed. This treatment improves the blood circulation and absorbs the body heat and acts as a complete relaxant and sleep enhancer.
2. Eat Banana
Eating bananas daily especially at bed time, can work wonders if you crawl into bed without getting sleep. Because, banana contains tryptophan, which triggers serotonin( mood regulating neuro transmitter) production in the brain and works as a natural sleeping aid. Serotonin calms down the brain and slows down the activity and enables the body and mind to drift off to sleep.
3. Apply Castor Oil
Apply Luke warm caster oil on your head and massage it rhythmically for 10 to 15 minutes. Also, rub some Luke warm caster oil over your eye lids before going to bed. Castor oil applied this way will absorb the heat in the body and thereby calms down the nerves and gives a feeling of deep relaxation for a peaceful slumber.
4. Cumin Seeds (Jeera)
Cumin seeds treatment has to be taken continuously for at least 10 days consecutively to overcome the problem of chronic sleeplessness. Roast cumin seeds and grind it to make powder. Take ripe banana and mash it. Now add this cumin seed powder and mix it well.
If this mixture is taken regularly while retiring, it gives you relief from chronic insomnia. Moreover, this simple home remedy gives permanent relief from insomnia, even after the discontinuation. Cumin tea (boiled water with cumin seeds) can also be consumed, for that matter.
5. Peanut Butter
Eating a spoonful of peanut butter with a cup of hot milk before bed, help to get a good sleep. This combination works wonders in modifying the sleepless pattern. Because, these two products contains tryptophan, which produces serotonin that acts as a calming agent.
6. Massage With Lavender Essential Oil
Massage your head, neck and chest with lavender oil, while going to sleep. Lavender essential oil is often recommended for insomnia, for it proves to be an effective relief for muscular aches and nervous exhaustion. Its exotic floral aroma, acts as a powerful sedative and relaxant, that induces deep sleep.
7. Take A Warm Bath With Spearmint Oil
Bringing heat to the muscles often relaxes them and relieves you from stress related symptoms. Dilute 5 drops of spearmint essential oil in warm water before bathing . It calms down the nerves and gives good relaxation and thereby, a peaceful slumber.
8. Buttermilk With Cinnamon Powder
Take a glass of thick buttermilk. Add less than half teaspoon of cinnamon powder into it and add a tablespoon of pure honey into it. Take this natural remedy at night, before going to bed to get rid of sleeping ailments. Or else, curd taken with sugar mixed (sweet lassi), during bed time, would also help in this regard.
9. Do Yoga And Meditation
Yoga poses enhances the sleep quality and cures chronic insomnia. Sarvangasana, halasana, Paschimottasana, uttanasana, savasana etc proves to be very effective for insomnia complications. Once learned from experts, these yoga poses can be done regularly at home, for enhancing sleep, naturally.
Meditation, especially transcendental meditation, helps one to discard negative thoughts and stress levels by reducing the activation of stress hormones such as adrenaline, noradrenaline and cortisol. Regular practice of transcendental meditation improves the psychological well being and thereby wipes out the problem of sleep deprivation.