Best Natural Tips And Foods For Insomnia

There are many reasons why people have a difficult time staying asleep. If your sleep problem is primarily falling asleep or staying asleep at night, improving sleep hygiene could make a big difference. No matter what your age, insomnia usually is treatable. The key often lies in changes to your routine during the day and when you go to bed. Good sleep habits promote sound sleep and daytime alertness. If you have insomnia, your bedroom should be used for two things only: sleep and sex. "People should be conditioned to know that this is a place for sleeping, not for other non-sleeping activities," So, Here are some foods and natural home remedies for insomnia that will hopefully help you enjoy a more restful sleep.

 Best Home Remedies for Insomnia 

  • Avoid big meals late in the evening.
  • Avoid or limit naps
  • Avoid or limit caffeine and alcohol
  • Maintain a normal weight
  • Stick to a sleep schedule
  • Manage stress
  • Limit bedroom activities

1. Exercise 

Daily 30 minutes of exercise can relieve stress surely. Regular exercise is a powerful stress reliever even though it may be the last thing you feel like doing. Exercise activity that raises your heart rate and makes you sweat. Exercise is highly effective way to your positive mood and your healthy stamina and good sleep.

2. Meditation

Meditation and deep breathing causes the body to release less stress hormones and in place boosts endorphin and other hormones associated with happiness and relaxation. That small amount of peace in your day can help you deal with or even release stress. Before you climb into bed, spend 20 minutes on some form of relaxation therapy, such as progressive muscle relaxation or meditation, or write in your journal.

3. Aromatherapy

Essential oils used for aromatherapy are also carried in massage spas these oils naturally promote relaxation, improve focus and  also good for relive mental tension. Popular oils for stress relief and mental fatigue include lavender, cypress and rosemary.Burn some aromatherapy oil or just little massage and wear your favorite perfume or cologne. Simply dab a bit of the oil onto your temples and forehead before you hit the pillow. The aroma should help send you off to sleep.

4. Take Bath

Try taking a hot shower or bath before going to your bed. Try a soothing aromatic bath before bedtime. Add 5 drops lavender oil and 3 drops ylang-ylang oil to warm bathwater and enjoy a nice soak.

5. Hearble Tea

Cut down on coffee, tea, fizzy drinks and cocoa which can overly stimulate the body. Drink water, herbal teas and fresh fruit juices instead.

6. Almonds

Almonds little crunchy nut are great source of vitamin B2, vitamin E, relaxing magnesium, and zinc. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

7. Green Tea

Natural green tea can relief stress. That's because it naturally contains theanine, a calming agent.

8. Milk

Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin.

9 Bananas

Bananas help promote sleep because they contain the natural muscle-relaxants magnesium and potassium.

10  Oatmeal 

Oats are a rich source of sleep-inviting melatonin, and a small bowl of warm cereal.