Traditional sleep remedies are often considered safe and free of side effects, making them a popular choice for improving sleep without medication. Here is a list of 10 simple yet effective folk remedies that you can apply at home to improve your sleep quality.
The consequences of sleep deprivation
Sleep deprivation occurs when the body has difficulty falling asleep, frequently waking up at night, insufficient deep sleep, or waking up too early, resulting in a decrease in the amount of sleep needed each day. When this condition persists, it can lead to the following consequences:
– Constant stress, headaches, irritability, hot flashes, or frustration.
– Feeling restless, unable to sit still.
– Poor concentration, decreased memory.
– Pale skin, accelerated aging process.
– Attention disorders, decreased memory can lead to weight gain and increased risk of chronic diseases such as diabetes and high blood pressure.
Top 10 simple folk remedies for insomnia at home
About 35% of adults face sleep problems, which can lead to abnormal daytime sleepiness. To address this issue, consider the following 10 home remedies for insomnia, which have been tried and tested and are highly regarded for their effectiveness:
Folk remedy for insomnia: tassel leaves
Tassel leaves are a popular traditional remedy for treating insomnia. Ancient people used to cook tassel leaves in soup to eat to improve sleep. In addition, this type of leaves is often combined with other herbs in traditional medicine to create brewed remedies that enhance sleep quality.
Ingredients needed:
– 50 grams of custard apple.
– 30 grams of tassel leaves.
– 10 grams of mulberry leaves.
Instructions:
– Clean all the prepared ingredients and put them in a pot with 1 liter of water.
– Boil the water in the pot, then reduce the heat and continue cooking for about 20 minutes.
– Wait for the herbal water to cool, strain out the residue, and divide the herbal water to drink several times a day until it runs out.
Folk remedy for insomnia: lotus seed tea
Lotus seed tea is known for its ability to improve blood circulation, cleanse the body, eliminate toxins, and gently induce sleep, making sleep deeper and more peaceful. In addition, lotus seeds contain beneficial compounds that help soothe the nervous system, reduce fatigue and stress.
Ingredients needed:
– Boiling water: 100ml.
– Lotus seeds: 2 – 3 grams.
Procedure:
– Dry the lotus seeds and lightly toast them to reduce impurities.
– Put 2 – 3 grams of processed lotus seeds into a pot, then pour boiling water and brew it like regular tea.
– Use the brewed lotus seed tea 2 – 3 times a day for best results.
Note: Avoid consuming lotus seed tea continuously for more than a month as it may cause undesired side effects.
Folk remedy for insomnia: ginger
Ginger, with its hot and pungent properties, is recommended as a natural method to reduce stress, headaches, and improve sleep quality, helping you sleep better and deeper.
For dealing with nighttime sleep difficulties, you can not only drink ginger tea but also use ginger water to soak your feet every night before going to bed. The warmth of the water and the pleasant aroma of ginger will help relax your body and quickly fall into a deep sleep.
Drinking chamomile tea – A simple folk remedy for insomnia
Chamomile tea is not only known for its delicious flavor but also as a small remedy for improving sleep. Considered a traditional remedy, chamomile tea has the ability to calm the nervous system, reduce stress, and minimize insomnia. To enhance the effect, experts often recommend using two to three chamomile tea bags per brew to achieve the highest effectiveness in promoting deep sleep.
Bathe with warm water before going to sleep
Soaking in warm water in the evening is considered an effective folk remedy for treating insomnia. The warmth of the water stimulates blood circulation throughout the body, providing conditions for nutrients to be transported to nerve cells in the brain. This also helps reduce tension and create favorable conditions for natural sleep.
Foot massage to treat insomnia
Foot massage can stimulate important acupuncture points that directly affect the gland and organ systems in the body. Therefore, this method helps soothe the nervous system, improve blood flow to the brain, enhance kidney function, and other organs. This folk remedy is believed to be effective in improving sleep quality.
Using ginseng leaves to treat insomnia
Due to its high saponin content, ginseng leaves are used in the treatment of insomnia. Saponin not only helps reduce pain but is also known for its soothing effect on the nervous system and improving the body’s immune system.
The ginseng leaves should be cleaned and dried. Then, put the dried leaves inside the pillowcase. Using this pillow when sleeping will help improve sleep quality and provide a better night’s sleep.
Folk remedy for insomnia: licorice tea
Based on folk traditions, drinking licorice tea is believed to have the ability to soothe the mood and help fall asleep quickly. This type of tea is not only loved for its fresh fragrance but also for its sweet and natural taste when enjoyed.
Instructions for making tea:
– Put a few pieces of dried licorice into a pot of boiling water.
– Close the lid of the pot and let the tea steep for about 10 to 15 minutes.
– Divide the tea into servings and enjoy it throughout the day.
Reminder:
– Limit the use of licorice to no more than 8 grams per day.
– People with health issues such as low blood pressure, chronic illnesses, long-lasting constipation, or the elderly should not consume licorice tea.
Green banana for treating insomnia
Green bananas are rich in serotonin, a chemical substance that helps the body easily fall asleep, while also improving sleep quality, making sleep deeper and more peaceful.
Instructions for making a folk remedy from green bananas to help improve sleep:
– Take a fresh green banana, cut off the top and tail.
– Prepare a teaspoon of cinnamon powder and 550ml of water.
– Boil the water, then gently put in the prepared banana and cook until it is ripe enough.
– After the banana is cooked, turn off the heat and pour the banana into a bowl.
– Sprinkle a little cinnamon powder on top and enjoy while still warm.
Folk remedy for insomnia: lavender essential oil
This is a very useful folk method for insomnia, which is widely spread. This method is quite simple and easy to perform at home. The used essential oil contains ingredients that soothe the nerves, helping the body feel comfortable and relaxed, thereby improving the quality of sleep in the evening.
Application instructions:
– Apply a few drops of essential oil to a piece of paper towel, then inhale the scent of the oil from the towel.
– Place the essential oil in a diffuser to diffuse the fragrance.
– Add a few drops of essential oil to a hot bath and soak in it to relax, for about 10 minutes.
Some notes when applying folk remedies for insomnia
When applying folk remedies to overcome sleep difficulties, pay attention to the following points:
– Make sure the ingredients used are clean and free of harmful chemicals such as pesticides to protect your health.
– These traditional remedies are not always suitable for everyone, especially for pregnant women or those with chronic health problems, unless advised by a doctor.
– Because natural ingredients are used, improving sleep may require patience and time, so consistent application is necessary to see results.
Traditional remedies for sleep are popular due to their safety, ease of use, and suitability for many people. However, if sleep problems persist, it is necessary to see a doctor for professional advice and appropriate treatment.
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