8 Natural Remedies to Treat Insomnia

Posted on December 05, 2023

Have you ever had trouble sleeping? We've all experienced the frustration it can bring. Whether it's struggling to doze off or staying asleep, it can seriously disrupt your entire sleep schedule and make your following days challenging.

But hey, here's some good news! There are solutions, and no, we're not talking about medications with potential side effects. Instead, in this article, we'll guide you toward gentler, more natural ways to treat sleep problems.

So, let's embark on a cozy journey together, explore eight natural remedies for insomnia, and chat about the soothing benefits of magnesium oil and magnesium flakes – your new night-time routine allies in the battle against sleepless nights!

Understanding insomnia

Before we dive into the remedies, it's essential to understand insomnia. 

The medical definition of insomnia explains this state as a sleep disorder characterized by persistent difficulty in falling asleep, staying asleep, or experiencing restorative sleep. 

People who struggle with insomnia or other sleep disorders usually have trouble falling asleep even when they have the opportunity to do so. They might find themselves in a frustrating cycle of difficulty falling asleep or maintaining their restful sleep, waking up throughout the night, and feeling less than refreshed in the morning.

These are the most common signs you are struggling with insomnia:

• Struggling to doze off at night.
• Making friends with the midnight wake-up call and finding it hard to return to dreamland.
• Becoming an early bird involuntarily.
• Waking up feeling anything but refreshed.
• Nodding off during the day and wrestling with irritability, mood swings, or a foggy mind.

There are two main types of insomnia: acute insomnia, triggered by stress, and chronic insomnia, the long-term kind. So, Regardless of the type of insomnia you are dealing with, it's important to note that identifying the root cause can help you choose the most effective natural remedy.

More often than not, people who struggle with insomnia also have irregular production of melatonin, a hormone produced by the pineal gland in the brain, which plays a crucial role in regulating the sleep-wake cycle. But there are also other factors that can contribute to the development of insomnia, including:

1. Stress and Anxiety
2. Medical Conditions
3. Psychological Disorders
4. Lifestyle Factors
5. Environmental Factors

Now that we learned an extra thing or two about insomnia, let's see why opting for natural sleep solutions is the best way to go about this issue!

Reasons to opt for treating insomnia naturally

Many lean towards natural ways to tackle insomnia because they want to steer clear of side effects and dependency tied to prescription meds. These natural remedies aren't just about sleep; they also embrace lifestyle changes that can boost overall well-being. 

1. Natural Solutions Are Gentle Alternatives to Medication Dependence: Exploring natural remedies for better sleep without relying on habit-forming medications, minimizes potential side effects and dependence.
2. They Are Minimizing Unpleasant Side Effects: Natural solutions have fewer side effects, ensuring a peaceful night's sleep without morning grogginess.
3. It Means Adopting Sustainable Habits for Long-Term Well-Being: Adopting lasting, natural methods for insomnia promotes healthier sleep habits and overall well-being over time.
4. It Helps Addressing the Root Causes: Identifying and tackling underlying causes of insomnia, such as stress or poor sleep habits, can bring lasting improvements in sleep.
5. Natural Solutions Are Often Tailored to You: Customized natural remedies to your preferences create a personalized sleep plan that suits your needs.
6. Natural Solutions Are Often Budget-Friendly Solutions: Cost-effective natural remedies, like adjusting your sleep environment, saves you from worrying about ongoing expenses.
7. It Gives You A Holistic Health Boost: Incorporating holistic approaches, such as exercise and a balanced diet, will enhance sleep and contribute to overall well-being.

While these methods can be wallet-friendly and less likely to cause tolerance issues, everyone's different, so discussing this with a healthcare professional is always a good idea—especially if you're dealing with persistent sleep challenges. 

8 ways to treat sleep disorders naturally

There's a treasure trove of natural and healthy sleeping habits out there that can improve the quality of your sleep and eliminate sleep disorders like insomnia. But in this article, let's focus on 8 tried-and-true natural alternatives that can easily replace those chemical-packed sleep aids no one enjoys taking.

• Magnesium:

Let's talk about magnesium! This vital mineral is responsible for over 300 biochemical reactions in your body. Magnesium ensures your nerves and muscles are functioning properly while also maintaining the normal function of your immune system, keeping your heartbeat in check, and giving your bones the strength they need.

But magnesium also plays a significant role in sleep regulation by relaxing muscles and calming the nervous system, making it easier to fall asleep and stay asleep throughout the night.

Here are two ways to incorporate topical magnesium into your nighttime routine to improve your sleep quality:

• Pure Magnesium Oil: Before giving this natural sleep aid a shot, it's essential to ensure that you're using a high-quality, pure UPS magnesium oil, such as Seven Minerals UPS Grade Pure Magnesium Oil, or even the Sleep Well Magnesium Spray with Cedarwood, Lavender, Sweet Marjoram and Clary Sage.

For optimal and swift results, consider applying the Magnesium Oil to the soles of your feet daily. This method proves to be the most effective in getting magnesium into your cells and boosting the magnesium levels in your body. If you have sensitive skin and frequently deal with irritations or itchiness, you might want to explore the Seven Minerals Magnesium Oil with Aloe Vera for a gentler experience.

• Magnesium Chloride Flakes: There is nothing like a relaxing magnesium flakes bath soak to put you to bed as peacefully as a baby. Seven Minerals offers two varieties of Magnesium Chloride bath flakes that work wonders in banishing insomnia: the Sleep Well Magnesium Chloride Flakes and the Deep Relaxation Magnesium Chloride Flakes.

Here's the ideal way to make the most of them: For a soothing foot soak, dissolve 5-6 tablespoons; for a luxurious full-body bath, dissolve 10-12 tablespoons into warm water (maintained at 101-103 °F / 38 - 41 °C). Ensure the bathwater isn't too hot, which can hinder the skin's magnesium absorption. Wait for about 20-30 minutes, then shower regularly. Incorporate this ritual into your routine 2-3 times a week or more frequently if desired. 

• Herbal Teas:

Herbal teas like chamomile, valerian root, and lavender are known for their sleep-inducing properties. A warm cup of these teas before bedtime can help relax your body and mind, making it easier to fall asleep.

• Lifestyle Changes:

Sometimes, simple lifestyle changes can significantly impact your sleep quality. Establishing a regular sleep schedule, limiting caffeine and alcohol intake, and creating a comfortable sleep environment can all contribute to better sleep.

• Exercise and Yoga:

Regular physical activity can promote better sleep by reducing stress and anxiety. Engaging in moderate exercise, such as walking in the park or practicing yoga, can help improve your sleep patterns.

• Mindfulness Meditation:

Practicing mindfulness meditation techniques can calm the mind and reduce racing thoughts that often contribute to insomnia. Incorporating meditation into your daily routine, especially before bedtime, can help you achieve a peaceful night's sleep.

• Dietary Changes:

Certain foods can either promote or hinder sleep. Foods rich in tryptophan, such as turkey, nuts, and seeds, can help induce sleep. Avoid heavy or spicy meals close to bedtime, as they can disrupt your sleep.

• The Power of Aromatherapy:

Aromatherapy using essential oils like lavender and cedarwood can create a soothing and relaxing atmosphere in your bedroom. Diffusing these oils or adding a few drops to your pillow can help you unwind and drift into a deep slumber.

• Nighttime routine:

Establish a calming nighttime routine 30 minutes to an hour before bedtime, including dimming lights, disconnecting from screens, and engaging in activities like reading or gentle stretching. This routine signals to your body that it's time to wind down, promoting better sleep quality over time.

Conclusion

Dealing with insomnia can indeed pose its challenges, but there are a variety of natural remedies that may help in bringing you the peaceful sleep you crave. 

Whether it's through the soothing touch of magnesium oil or the calming sips of herbal teas, lifestyle adjustments, or embracing mindfulness practices, a spectrum of options awaits your exploration. 

Remember that the effectiveness of these remedies may differ for everyone, so try to be as patient as possible and commit to consistently incorporating these natural strategies into your routine. Sweet dreams!

Also in Health Center