6 Best Natural Home Remedies For Inducing Deep Sleep
You will find the 6 best natural home remedies for inducing deep sleep in this article.
What are the main causes of insomnia?
Insomnia is a debilitating sleep disorder, which impacts many of your body functions.
The main causes of insomnia are:
- Worries and stress.
- An accumulation of toxins in your body that have not been evacuated. As a result, they circulate again in your bloodstream. These toxins then interact with substances in your brain that regulate your sleep, jeopardizing it.
How to cure insomnia
- Keep a healthy diet to avoid overloading your liver. That is, eat lots of fruits and vegetables. Avoid refined sugar, dairy products, processed food, and alcohol.
- Practice sport to stimulate your blood circulation and digestive system.
- Go out for a walk before bed to oxygenate your brain and relax your mind.
Furthermore, here are the 6 best natural home remedies for inducing deep sleep and their mechanism of action.
6 Best Home Remedies For Deep Sleep
1. Orange blossom
The orange blossom, also known as Neroli, has sedative properties1.
Orange blossoms are the flowers of the bitter orange tree, which scientific name is Citrus aurantium.
This citrus tree is different from the classic sweet orange tree.
The main chemical constituents responsible for the flowers’ calming properties are limonene, linalool, linalyl, and pinene2.
Orange blossom tea
Drink a cup of orange blossom tea before bed.
Although orange blossom tea works subtly, it is one of the most effective natural home remedies for inducing deep sleep.
Orange blossom water
Orange blossom water, which is produced by the distillation of fresh flowers, is also effective for insomnia and anxiety.
Take one level teaspoon of orange blossom water added to half a glass of water before bed.
Babies and pets
Orange blossom tea and floral water are natural home remedies for deep sleep without side effects.
They can, therefore, also be given to kids, babies, and pets without harm.
A few drops of floral water in the baby’s bottle or your four-legged friend’s bowl are enough.
Benefits of oat for sleep
Oat is a natural source of melatonin, a compound that helps to regulate our sleep cycle3.
It is also rich in vitamin B6, a vitamin required for the metabolism of proteins, carbohydrates, and fats4.
Vitamin B6 benefits the body by converting the amino acid tryptophan into serotonin, a neurotransmitter that regulates sleep5.
Pure oats are gluten-free
Pure oats are gluten-free. However, they could contain trace elements of gluten if they have been processed in the same facilities as gluten-containing grains.
For people with gluten intolerance, ensure that the oats are labeled gluten-free.
How to cook oatmeal
Eat oatmeal before bedtime. To cook oatmeal, do as follows:
- Boil water.
- Stir in the oat flakes. Cook about 5 minutes over medium heat. Stir occasionally.
- For more taste, you can add cinnamon, raw honey, fruits, or almond milk.
Magnesium is a cofactor in more than 300 enzymatic reactions8.
Magnesium plays an important role in sleep
Among its numerous functions, magnesium plays an important role in sleep.
This mineral stimulates the production of melatonin in the pineal gland9.
Furthermore, magnesium enhances the synthesis, uptake, and cellular transmission of serotonin, a hormone that regulates sleep11.
Besides, this essential mineral promotes better sleep by increasing gamma-aminobutyric acid’s (GABA) availability in the brain14. GABA is a neurotransmitter that induces a relaxing effect.
Bioavailable form of magnesium
Magnesium citrate is a form of magnesium supplement that offers high bioavailability and solubility.
It is an organic salt, without an acidifying effect on the body.
Take one level teaspoon of magnesium citrate in a glass of water before bed.
This trace element modulates the activity of neurotransmitters involved in sleep, such as glutamate, adenosine, dopamine, and serotonin17.
Just like magnesium, zinc also stimulates the production of melatonin in the pineal gland9.
Zinc gluconate is a form of zinc supplement that offers high bioavailability.
Take the amount recommended on the label of the supplement before bedtime.
Ashwagandha, which scientific name is Withania somnifera, is a plant native to India.
It is one of the most important natural home remedies for insomnia in Ayurveda.
Ayurveda is a traditional system of medicine, which originated in India several thousand years ago.
This plant has numerous medicinal properties, including induction of deep sleep.
Its sedative effect is mainly due to a substance called triethylene glycol, found in the plant’s leaves18.
There are various homeopathic remedies for inducing deep sleep.
Here are the most important ones:
- Avena sativa 9CH (oat)
- Chamomilla vulgaris 9CH (chamomille)
- Coffea cruda 9CH (green coffee)
- Gelsemium sempervirens 9CH (yellow jasmin)
- Hyoscyamus niger 9CH (black henbane)
- Humulus lupulus 9CH (hop)
- Ignatia amara 9CH (Saint Ignatius’ bean)
- Passiflora incarnata 9CH (purple passionflower)
- Valeriana officinalis 9CH (valerian)
- Zincum metallicum 9CH (zinc).
In addition, there are homeopathic combination remedies, consisting of a mixture of several stocks, which are effective for inducing deep sleep.
“Insomnia” from Newton Homeopathics (Newtonlabs) is a good homeopathic combination remedy for people who suffer from sleeplessness.
Not everybody believes in the efficacy of homeopathy, however, the action of these natural home remedies can be quite powerful for insomnia.
Summary: 6 Best home remedies for deep sleep
These 6 best natural home remedies for deep sleep will help you fall asleep fast and stay asleep:
- Orange blossom tea or orange blossom water
- Homeopathic remedies for insomnia