Home remedies for insomnia are an excellent natural way to stimulate sleep, without the risk of developing side effects common to medications, such as long-term addiction or worsening insomnia, for example.
Although its effect is not as immediate as that of pharmaceuticals, its action is more natural to the body and does not generate any dependence. In addition, when used regularly, home remedies help regulate sleep cycles, allowing the effect to get faster and faster.
- With the use of home remedies it is also advisable to take other measures that facilitate sleep.
- Such as avoiding having blue lights in the room and avoiding stimulating activities within 30 minutes before bedtime.
- Check out these and other tips to help you sleep better.
It is a type of hormone that the body produces naturally and is therefore not popularly included in the category of ‘home remedies’. However, melatonin is primarily responsible for sleep, with clearly proven effects against insomnia in several studies.
It is possible to naturally increase melatonin production. To do this, it is advisable to avoid stressful situations at the end of the day, reduce exposure to blue lights, such as the mobile phone screen, promote indirect and yellow lighting inside the house, and invest in food consumption. rich in Tryptophan, such as peanuts, egg meat or chicken. See a more complete list of Tryptophan foods.
People with a very busy lifestyle or who have tried to naturally increase melatonin levels, but who have not had good results for improving sleep, may also choose to use the melatonin supplement, which can be purchased at pharmacies and some product stores. Natural. In this case, supplementation should always be guided by a doctor or pharmacist.
Discover other remedies that may be indicated for the treatment of insomnia.
Valerian root tea has shown in several studies a potent action against mild to moderate insomnia, as it has anxiolytic and sedative properties that help you fall asleep more easily.
Unlike sedative remedies in pharmacies, Valerian is not addictive and can therefore be used safely. However, its effect can take up to 4 weeks to notice, as plant substances slowly model the sleep cycle.
Ingredients
Preparation mode
Boil the water and Valerian root over medium heat for 10 to 15 minutes, then remove from heat and strain. Allow to overheat and drink 1 cup about 30 minutes before bedtime.
In addition to tea, Valerian can also be consumed as a supplement, and should be ingested at a dosage of 300 to 900 mg of extract at 0.8%. This dose may need to be adapted by a herbalist or doctor, depending on the severity of insomnia and other characteristics of the person.
Valerian should be used with caution in pregnant women and patients with some type of liver problem.
Hops is the same plant used in beer production, but in the form of tea, it has shown a positive effect against insomnia. Its action has been linked to its ability to prevent degradation of GABA, a substance that helps to relax the nervous system, as well as seeming to improve the action of melatonin receptors, enhancing the effect of the main hormone responsible for sleep.
Ingredients
Preparation mode
Add the hops to the boiling water and let it rest for about 10 minutes. Then filter and take 30 to 60 minutes before bedtime.
This herbal tea should not be used during pregnancy without the supervision of a doctor or herbalist.
Toronjil leaves have been used for centuries to treat insomnia cases and, in recent studies, their action has been justified by the ability to prevent the destruction of GABA, a type of neurotransmitter that helps calm the nervous system and facilitate sleep.
Ingredients
Preparation mode
Put the lemon balm in a teapot and cover with boiling water. Cover, leave to cool, filter and drink afterward, preferably 30 to 60 minutes before bedtime.
Toronjil can also be consumed in capsules, at doses between 300 and 500 mg daily, or in drops. In these cases, the dose should always be adjusted by a doctor or herbalist. Toronjil should not be used during pregnancy or lactation without the advice of the doctor.
Passivelore is the fruit of passion and, like toronjil, this medicinal plant has been used for many years to help treat insomnia. Although there are still few studies that use this plant for insomnia, many of its substances have great potential to help with treatment.
For example, chrysin, which is the main flavonoid of passive, has shown strong action on benzodiazepine receptors, which are the same ones used by anxiolytics in pharmacies, which cause relaxation and help sleep. In addition, in research with rats, passive passion extract has greatly helped to prolong sleep time.
Ingredients
Preparation mode
Add water with the passive and let stand for 5 to 10 minutes. Then let it cool, filter and drink about 30 minutes before bedtime. Often, passive can be added to Valerian tea, for example, for a stronger effect.
This tea should be avoided in pregnant women
While home remedies can help treat various cases of insomnia, there are also several cases where they are not enough, especially when there are other causes. Thus, it is advisable to go to the doctor when no improvement in insomnia is observed after 4 weeks of treatment with a home remedy or when insomnia interferes with quality of life, since it may be necessary to identify the correct cause and start the most appropriate cause. Treatment.
Watch the video below as well, find out what tips you can take to get the best night’s sleep: