15 Best Indian Home Remedies for Sleep
Indian home remedies have been around for ages and can be brewed in our kitchens with the already available ingredients. You probably remember how our grandmothers always had one essential cure for all ailments. And that’s none other than turmeric milk. The golden cup of goodness was consumed for almost anything and everything. Whether they were sleepless nights or injuries, grandma’s “nuskhes” have always been a constant. So today, we are here with 15 Indian home remedies for sleep that can help you enjoy a deep slumber and ensure you wake up refreshed!
Take A Hot Bath
After a long hard day, a warm bath is utterly relaxing. But, did you know? It can also induce sleep! So, taking a bath 90 minutes before you hit snooze will help cool your body’s core temperature. And this ensures you fall asleep quickly.
Massage therapy is one of the easiest ways to get rid of stress and relax your mind and body. It is known to combat any fatigue you may be experiencing and can help put you fall asleep quickly. It is also an excellent remedy for postmenopausal women suffering from insomnia.
One of the best home remedies for sleep is lavender oil. In a 2005 study, lavender oil was used by 31 young and healthy sleepers. It was seen that the oil could enhance slow-and-deep-wave sleep in them. The next day, participants also reported feeling higher vigour.
To use lavender oil, use a diffuser or apply it on your skin. However, dilute it with carrier oil before applying it on the skin. Then, you can rub it on your feet, wrists, or palms. It will help you relax and calm your senses.
An Indian home remedy for good sleep at night is fenugreek water. It is a veteran when it comes to home remedies. All you have to do is soak the fenugreek seeds in a glass of water overnight. And drink it in the morning on an empty stomach. From helping you combat your blood sugar levels to enabling a healthy gut, fenugreek water offers you many benefits. However, while some say it can help reduce anxiety and give you a good night’s sleep at night, we still need more research on the subject.
One of the Indian home remedies for baby sleep and adults is to consume warm milk at night. In fact, in most Indian households, it is routine to consume warm milk an hour or 30 minutes before bed.
A glass of warm milk will not only soothe your mind, but milk also contains tryptophan. It is an essential element for sleep as it stimulates the production of melatonin, a sleep hormone.
An Indian home remedy for good sleep at night is to eat a banana before bed. Due to all the nutrients it contains, a banana is one of the natural sedatives.Magnesium in bananas helps maintain a normal circadian rhythm, the body’s internal clock that keeps track of the sleep-wake cycle. Next, it contains tryptophan, which converts into serotonin when it enters the body and releases melatonin.
Chamomile tea is one of the most popular home remedies for sleep. This is because it contains apigenin, an antioxidant that binds a few brain receptors. Hence, it curbs insomnia and aids sleepiness. One study showed us that 270 mg of chamomile extract consumed for 28 days led to ⅓ less awakening at night and helped them fall asleep 15 minutes earlier.
Saffron has been used in ayurvedic sleep medicine for ages. It has been associated with improvements in sleep quality. This is because the compounds of saffron, safranal, crocins, and crocetin have beneficial effects on the quality and duration of sleep. Add it to a glass of warm milk, shakes, smoothies, and tea.
Used in curries and rice, cumin seeds are a kitchen staple in India. Taking one teaspoon of these seeds before bed can lead to a good night’s sleep. This works because cumin seeds contain melatonin and this sleep hormone helps regulate the sleep-wake cycle.
You can always turn to Indian home remedies when you have trouble falling asleep. One that works includes aniseed water because of its sedative properties. Just boil star anise with a glass of water, and once the decoction turns brownish, take it off the heat and gulp down the mixture.
Honey is excellent for sleep because it stimulates melatonin production in the body because of its tryptophan content. It is believed to improve your sleep quality.
Looking to catch some Zzzs? You can turn to herbal teas. Magnolia, chamomile, lavender, valerian, and passion fruit tea are some herbal teas that can help you sleep well. Herbal teas are great for you as they can be brewed easily and enjoyed as per your liking.
Reduce Screen Time
Have you ever scrolled through social media or watched something interesting online before bed? But then you are unable to fall asleep? Well, screen use before bedtime can stimulate the mind and make it difficult for you to achieve restful slumber. Therefore, staying away from your phone for at least an hour is important before bed.
Cut Down Caffeine
Did you know? Caffeine remains in your system for almost 10 hours. If you rely on caffeine to keep you productive and active, it is time to cut down because caffeine can hamper your sleep. Caffeine can delay the circadian rhythm or the body’s internal clock and reduce the amount of deep sleep every night. Therefore, consume coffee only before noon and don’t drink more than 400 milligrams a day.
Relax Using Meditation and Yoga
Meditation and yoga can be helpful when it comes to sleep. Practising yoga regularly can help increase melatonin production and curb any sleep disturbances. And meditation can help remove stress and induce sleep.
A good night’s sleep is imperative to ensure you remain in optimal health. However, work stress and busy life can make it hard to fall asleep and enjoy quality slumber. If that’s the case, the above-mentioned Indian home remedies for sleep can benefit you!
What is the best home remedy for sleep?
The above-mentioned home remedies for sleep can work well for you. The easiest one is drinking a glass of warm milk before bed. It helps you relax and induces sleep.
How can I get deep sleep in Ayurveda?
According to Ayurveda, sleep disorders can be categorized as doshas. And some of the tips to help you enjoy deep sleep include;
- Always go to bed and wake up at the same time
- Ensure you exercise at least 20 to 30 minutes a day
- Avoid caffeine and alcohol
- Try some of the above remedies before bed such as warm milk or a hot bath
- Avoid eating a large meal before bed
Which herb is best for sleep?
What vitamin helps you to sleep?
Magnesium is an essential mineral to help you sleep as it plays a significant role in regulating sleep.
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