Insomnia is a sleeping disorder by which individuals find difficulty in falling asleep. Psychological disorders such as stress, anxiety, grief and depression are often linked to this condition. Individuals suffering from Insomnia often display symptoms such as fatigue and emotional instability. Here are some natural home remedies, which you can use to overcome the problem.


The condition can sometimes be caused by allergy. Research has suggested that children who are lactose intolerant may sometimes suffer from sleepless nights after consuming cow’s milk. Therefore, one is encouraged to keep watch for any possible allergen and remove them immediately from their environment.

Needless to say, those suffering from this condition should also abstain from drinking caffeine-related products such as coffee and tea. Caffeine has stimulant effects, which can linger in the body for up to 20 hours and disrupt sleeping patterns. There are however exceptions, such as Chamomile tea, which helps soothe the nerves and induce sleepiness. Chamomile is effective because Insomnia is usually stress-related. Relieving emotional tension is therefore a vital key in overcoming the condition.

Physical exercises, including Yoga are also beneficial as it not only tones up the body, but also releases hormones that calm the mind. Few Yogasanas usually recommended for people suffering from Insomnia include (but not limited to) Shavasana, Chandra Namaskar, Bhunamanasana, Shashankasana and Anganyasa.

Pranayama breathing exercises such as Hridaya Prasarana, Nadi Suddhi, Udara Sankochana and Ujjayee are also equally effective in calming the mind.

Nutrient deficiency (such as Vitamin C, D, B-Complex, Calcium, Zinc, Magnesium and Potassium) can also contribute to Insomnia. The maintenance of a balanced diet and regular eating pattern are therefore recommended to alleviate this condition. Sufferers are strongly suggested to keep away from food items containing high-levels of sugar, fat and excessive salt as well as fried, artificial and processed food items.

Consuming certain herbal remedies can also help alleviate the condition. For example, drinking natural Amla juice before bedtime is good practice to ensure a good night’s sleep. Ayurvedic remedy Aswagandha Churna powder mixed with sugar and ghee consumed twice a day after meals is equally effective. Other herbs such as Passion Flower, Kava Kava, Lemon Balm, Valerian and Skullcap also benefit the body by preventing restlessness and nervousness, allowing the body and mind to rest better.

Aromatherapy is another useful treatment, which is widely used in many households to help induce sleepiness. Essential oils such as Neroli, Valerian, Lavender, Vetiver and Ylang Ylang can be applied directly on the pillow or used in a diffuser to soothe the nerves in the body and the mind. Some essential oils can also be applied directly onto one’s forehead or at the bottom of the feet.

An Insomniac may also resort to the treatment of hydrotherapy to calm down the nervous system. A hot water footbath is good in relieving all tension as well as correcting the imbalance of subtle energy flow within the body. Reflexology believes that nerves associated with the different parts of the body are found at the feet. Hot spinal packs and fomentation for the spine may also be prescribed by a Naturopath to relieve irritation of the nerves. This helps tone down muscle excitement and overcome fatigue.

Patients suffering from Insomnia also usually suffer from emotional tension. Due to this, they are very likely to also suffer from cramps and stiffness, which may be uncomfortable for the individual. This could also be another reason for sleeplessness. A stiff body usually has poor blood circulation. Massage therapy is therefore recommended to relieve one from these problems. Furthermore, hormones produced during a massage therapy can also help relax and calm the mind, which will in turn promote good sleep.

More people are also discovering that releasing negative ions in your environment is also beneficial in ensuring a good sleep. There are now many negative ion generators available in the market today such as the Himalayan Salt Lamp. (Also see our previous article on Negative Ions for Positive Health)



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Author: Genevieve Tan Shu Thung

Copyright © 2012 Sandhya Maarga Holistic Living Resources
Holistic Living Annex (Volume 1, Issue 4 - MAY 2012 Edn)