Curing Insomnia the Natural Way

Insomnia is referred to as the inability to fall asleep and/or stay asleep. Many suffer from insomnia and turn to harmful drugs which have detrimental effects and side effects. While insomnia may stem from a variety of root causes, the most typical causes of insomnia include: stress, anxiety, use or overuse of stimulants, or other medical issues or concerns. Not only does this insomnia take a physical toll on the body over time, but a lack of sleep can lead to anxiety or furthered medical issues.1

You could first try a change in your diet or implementation of the following foods into your daily nutrition intake.

1. Raw Milk: A glass of raw milk (cow, goat, or sheep) may help you fall asleep and stay asleep. If dairy is problematic for you, avoid this suggestion.2
2. Vitamin B12-Rich Foods: Green, leafy vegetables and organic meats are high in B vitamins which may help promote deep sleep.3
3. Magnesium: Magnesium is known as a muscle relaxor. Foods high in magnesium include sunflower seeds, oats, and green, leafy vegetables.
4. Tryptophan: Turkey contains tryptophan is might be the reason behind that nap following Thanksgiving dinner. Tryptophan contains an amino acid which stimulates serotonin which helps relax the muscles.4

If you do find you are still having problems sleeping or falling asleep, make sure you are avoiding the following.

1. Foods High in Fats: Fats take much longer to digest than other foods and may result in indigestion. Fried foods especially should be avoided.
2. Alcohol: Avoid drinking alcohol right before bed. Drink alcohol in moderation.
3. Food Allergies: If you know you are allergic to particular foods, avoid eating these foods anytime before bedtime. They may cause indigestion and may keep you awake.
4. Caffeine: Limit caffeine intake throughout the day and try to not drink any caffeine after noon.

You may also try to incorporate supplements and essential oils into your daily regimen. The following suggestions are recommended for those specifically with insomnia.

1. Melatonin (1-3 mg half hour before bed)5 : Your brain produces melatonin naturally in your brain and through this production, your body recognizes the feeling of being tired. Try to limit your intake of this supplement. Don’t become dependent on it.
2. Passionflower (500 mg before bed)6: Passionflower helps to relax the nervous system.
3. Valerian (600 mg before bed): While some may find valerian effective for their insomnia, others find valerian to be a stimulant.
4. Calcium and Magnesium7(500 mg calcium and 250 mg magnesium): Magnesium and calcium work together to promote sleep and peaceful rest.
5. Chamomile and Lavender Essential Oils8: Diffuse these oils before bed to reduce stress and improve your quality of sleep.

In addition to implementing healthy and nutrient-rich foods into your diet, make sure you find adequate time to relax and destress. Read a good book or try journaling. I recommend that you find some way to move your mind from a place of stress, to a place of relaxation. Breathing techniques and yoga are two additional ways to improve sleep and overall quality of this sleep. Finally, while insomnia may be very frustrating and energy draining, there are natural ways to address this issue and normalize a routine of healthy, deep sleep.   

References:

Natural Sleep Aids & Tips. (n.d.). Retrieved March 20, 2016, from http://www.drweil.com/drw/u/ART02037/sleep-aid

3 Steps to Cure Insomnia Without Drugs - DrAxe.com. (n.d.). Retrieved March 20, 2016, from http://draxe.com/3-steps-to-cure-insomnia-without-drugs/