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Are you staring at your ceiling all night and wondering why you can’t sleep? Well, you may be an insomniac or just unable to sleep at night for several reasons. External influences like irregular sleep schedules, excessive exposure to artificial light from screens, and disruptive noise can lead to difficulties falling asleep or maintaining deep sleep. Internal factors such as stress, anxiety, and depression can trigger hyperarousal, making it hard to relax and enter a restful slumber. While there may be medications, opting for natural remedies may be the way to go.
Natural remedies offer a holistic approach to addressing sleep disturbances. Incorporating relaxation techniques like deep breathing, meditation, or progressive muscle relaxation before bedtime can calm the mind and promote a peaceful transition to sleep. Creating a conducive sleep environment by keeping the bedroom dark, quiet, and at a comfortable temperature can enhance sleep quality. Despite trying these methods, if you still suffer sleep disturbances, then we have herbal remedies for you. You can indulge in some herbal drinks, which are great for naturally fixing sleep patterns. These drinks are renowned for their calming effects.
If you’re one of those who finds it difficult to fall asleep, then opt for the following simple homemade blends:
- Warm Milk With Turmeric
Drinking warm milk with a dash of turmeric at bedtime can help you improve your sleep patterns. Incorporating this into your regular bedtime routine can help cure insomnia. The presence of a compound called tryptophan, an amino acid in milk, improves relaxation, which, when combined with a little bit of turmeric, can improve the sleep cycle. Besides, its anti-inflammatory properties help improve health and well-being.
Instructions: Heat a cup of milk and add ¼ teaspoon of turmeric. Sweeten with ¾ teaspoon of honey if required.
- Ashwagandha Tea
Ashwagandha is an age-old herb that is known to reduce stress, anxiety, and depressive symptoms. The presence of active compounds in ashwagandha, such as withanolides, has been linked to the regulation of cortisol, the body's stress hormone. When the adaptogenic properties of ashwagandha combine with tryptophan in milk, it helps regulate the sleep cycle.
Instruction: Soak ashwagandha root or a teaspoon of powder in a mug of warm milk for 10 minutes. Strain and drink tea before bedtime.
- Saffron And Almond Milk
Saffron is a popular herb that helps enhance moods and promote relaxation. The blend of saffron in almond milk is the perfect combination of magnesium and tryptophan, which helps in fixing insomnia. Additionally, saffron is believed to have antioxidant and anti-inflammatory properties that could contribute to a healthier sleep environment by reducing oxidative stress and promoting relaxation.
Instruction: Soak a few strands of saffron in 4 cups of warm milk. Blend 1 tablespoon of almonds with water to make almond milk, and then mix a large pinch of saffron milk into it. Sweeten with honey if desired.
- Jasmine Green Tea
Jasmine and green tea are a soothing blend that helps improve sleeping patterns and treat insomnia. The calming effects and the presence of a compound in the tea known as theanine, an amino acid, help induce sleep.
Instruction: Brew jasmine green tea according to package instructions. Enjoy tea in the evening; avoid consuming it at bedtime owing to the presence of caffeine.
- Herbal Spiced Tea With Tulsi
Tulsi, known as the Holy Basil, helps improve the erratic sleep cycle. Tulsi possesses adaptogenic and stress-reducing properties that, when combined with spices like cardamom, cinnamon, and cloves, add warmth and flavour. As an adaptogen, tulsi is believed to help the body adapt to stress and maintain balance, which can be particularly beneficial in addressing sleep disturbances caused by stress and anxiety.
Instruction: Prepare a cup of spiced tea by boiling black tea with milk and spices. Add a few leaves of tulsi during brewing for added benefits.
