If when night falls, you can’t stop tossing and turning in your sleep, you may be suffering insomnia. This is one of the most common sleep disorders around, and can have direct consequences on your physical and mental performance. But do not worry here we share some natural remedies for treating insomnia that may help.


What is insomnia


Insomnia is a common sleep disorder, characterized by problems getting sleep. Specialists indicate that people who suffer from stress or depression, or have irregular or night work schedules, or are desk bound at work, are more vulnerable to having it.


Natural and effortless insomnia treatment


A doctor may prescribe certain drugs that will help alleviate insomnia and restore a sufferer’s sleep schedule. Cognitive-behavioral therapies also prove to be effective, reducing some symptoms of this disorder, such as anxiety. However, the main change must take place in the insomniac’s lifestyle. Here we list habits you can incorporate effortlessly into your daily routine:


  1. Hot milk


Milk is effective in fighting insomnia and other sleeping problems because it contains melatonin. Melatonin is a hormone the brain produces that’s related to sleeping in the dark; the amount of melatonin the brain produces decreases with light. A glass of warm milk an hour before bed can be effective insomnia treatment.


  1. Valerian


Valerian is a perennial flowering plant. Its root has soothing properties, which help you fall asleep and sleep more soundly. To take advantage of this plant, make an infusion of the root or its extract – but be careful: if you overdo it, it may be difficult for you to get up the next day. Try drinking it an hour and half before bedtime.


  1. Linden or basswood


Linden or basswood has a sedative and anxiolytic function. It contains contents of alpha-pinene, limonene, eugenol and caffeic acid, among other compounds. An infusion of this plant can relax you and help improve your quality of sleep. It also has anti-spasmodic properties as well, which help relieve muscle tension.


  1. Lettuce


Although you probably tend to consume it in salad or sandwiches, an infusion of lettuce can help you fall asleep and sleep better. This is because it contains a couple of sedatives and pain-relieving substances, including the vitamin B complex.


  1. Meditation


Insomnia causes the body to condition itself to stay awake longer or at inappropriate times. However, certain studies have found that meditation or breathing techniques can help regulate sleep cycles, promoting excellent melatonin.


  1. Lavender


Do you like aromatherapy? Then lavender is the way to go. The aroma of this plant helps to relax the nervous system, combat stress and fall asleep. Aromatize your room with lavender essential oil or take an infusion of this plant before bed to relieve insomnia.


  1. Music 


Experts have found that listening to music for at least 30 minutes before going to sleep is useful in fighting insomnia. Just focus on the sound and relax, after that, go straight to bed. Although it seems simple, it is an effective insomnia treatment.