Insomnia herbs and natural remedies
People with insomnia should try natural remedies before turning to sleeping pills and alcohol. There are several medicinal herbs that can really help, especially when used in the right combinations and dosages.
Everyone is different, so finding the right herbs for your personality and body type can take some time. Don't give up if the first thing you try doesn't knock you out.
Herbs work gently, allowing the muscles to relax. They also help to calm the mind, so thoughts are not running around wild at bed time.
Keep reading for easy-to-follow directions, and tips for treating insomnia with herbal remedies.
Medicinal herbs like bee balm can help people sleep.
Many herbs can help insomniacs relax enough to fall asleep. Bee Balm, lemon balm, valerian, St. John's wort, lavender, chamomile, hops, rosemary, catnip, spearmint, marjoram, and wild lettuce are the most well known.
Using passion flower to treat insomnia
Passion flower induces sleep and calms the nerves. It is especially recommended for insomnia, panic attacks, and anxiety. Combine with valerian, bee balm, or lemon balm for best results.
I grow some of these herbs here on Payne Mountain Farms. You can purchase our relaxing, organic tea blend here.
People with insomnia have trouble falling asleep.
Do you wake up after only a few hours, then can't go back to sleep? You may have insomnia if this happens more than once or twice a month.
The causes of insomnia can be medical, psychological, dietary, drug related, or environmental (including things like loud noise, excessive heat, and high humidity).
Insomnia can also be caused by pain, worry, or fear. In these cases, turn to stress reducing herbs for relief.
What is insomnia?
Insomnia is a sleeping disorder associated with arthritis, depression, anxiety, tension, stress, pain, hypoglycemia, B vitamin deficiency, asthma, indigestion, high copper levels, mineral imbalance, hormonal imbalance, poor diet, and age.
Insomnia can strike at any age, but usually affects older adults. Read more about using herbs as we age.
Medicinal herbs can help when nothing else does!
Home remedies are safer than sleeping pills.
It is estimated that half the population experiences reoccurring and persistent insomnia at some time in their life. Over ten million Americans take prescription drugs to help them sleep, and millions more take over-the-counter medicines.
Drug induced sleep is not the best answer. Harmful side effects of sleeping pills include dependency, addiction, and even death.
Good diet
Try a change of diet at first signs of reoccurring insomnia. Good diet is often the best cure.
Insomniacs should cut back on sugar and salt.
Avoid MSG ( monosodium glutamate) and never drink coffee or any beverage containing caffeine after 5:00 p.m.
Insomniacs should eat small evening meals and never eat heavy snacks at night.
Good foods to add to your diet include brown rice, almonds, celery, wheat germ, brewer's yeast, lemon, and honey. A small glass of wine may be taken in the evening as a sleep aid.
Exercise and sunshine
Daily exercise is one of the best ways to treat insomnia. Insomniacs should get into the habit of a regular exercise routine.
My exercises of choice are swimming, walking, and dancing but weight lifting, sports, and yoga are good, too. Anything that gets you moving and raises heart rate will help you sleep, but do not exercise right before bed.
When combined with morning sunshine, the benefits of exercise are even more noticeable. Bright sunshine has been shown to induce sleep approximately twelve hours later.
Cannabis for insomnia
Cannabis and cannabis oil can be a great help when treating insomnia, but it is not legal in all parts of the United States or the world. Check local laws before purchasing cannabis for medical or recreational purposes.
Essential oils can help treat insomnia.
Try marjoram essential oil with aromatherapy. The aroma of marjoram is very relaxing when combined with deep breathing.
Frankincense essential oil can also be used to bring about a restful night's sleep.
Deep breathing exercises have been shown to help insomniacs.
Take ten deep breaths, wait five minutes while breathing normally, and then take ten more deep breaths. Good breathing habits can also help with pain management.
Herbal pillows can bring about restful sleep.
Sleeping with an herb-filled pillow is another natural remedy that may bring good results. Lavender, hops, and chamomile flowers can be stuffed into a small pillowcase and the fragrance will help aid relaxation throughout the night.
Also try putting a drop or two of lavender essential oil on a regular pillow. Aromatherapy really helps you relax.
Other tips for insomnia
Some people find that gazing at a lighted candle for three minutes before bedtime can help relieve insomnia. Prayer and meditation can also help bring restful sleep.
Personally, I talk with Jesus before falling asleep almost every night. He gives me a peace that relaxes my body and calms my mind.
Gentle bedtime massage can also relieve insomnia. Use a light carrier oil mixed with lavender essential oil or chamomile essential oil. Dab a little on the bottom of the feet and on the temples for added benefits.
Herbs, sleep, and science
Herbs are shown to improve sleep by influencing the body's gamma-aminobutyric acid (GABA). They might also have an effect on circadian rhythms, quality of sleep, and alertness after waking up.
It is important to treat persistent insomnia, because lack of sleep can contribute to Alzheimer disease, anxiety, obesity, hypertension, diabetes, and suicide.
Read my blog on herbs for mental health for more information.
Effective herbs for insomnia include German chamomile, lemon balm, valerian, kava root, passion flower, st. John's wort, coriander, ginseng, and lavender. More testing needs to be done to determine how these herbs work to bring about sleep.
More remedies for insomnia
Reflexology is very effective at treating insomnia. Read more about alternative medicine here.
Remember that loving hands can heal. A loving massage or sincere hug may be all a person needs to get a good night's sleep.
A warm herbal bath before bedtime can also help you sleep through the night. Combine with aromatherapy for best results.
Some insomniacs complain of restless leg syndrome. In these cases, vitamin E and folic acid supplements may help.
Sometimes a drop in blood sugar during sleep can cause sudden awakening. Try eating a banana with a small glass of milk a couple of hours before bed time.
Do not use electronic devices like laptops and cell phones right before bed, since the blue light can cause restlessness.
*Avoid passion flower during pregnancy. Do not use passion flower if taking MAO inhibiting anti-depressants drugs. Do not use passion flower when driving, when operating heavy machinery, or when using any dangerous equipment.
Always consult with a healthcare professional before taking any herbal remedies especially if pregnant, nursing, or taking other medicines.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8343774/
Blessings to you and yours!
Thanks so much for reading my blog. Jan.
*Note - the information on this website has not been evaluated by the Food and Drug Administration.
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