“I’ve always envied people who sleep easily. Their brains must be cleaner, the floorboards of the skull well swept, all the little monsters closed up in a steamer trunk at the foot of the bed.” ― David Benioff
Insomnia is a condition marked by an inability to fall asleep or stay asleep long enough for sufficient rest.
With many different causes ranging from stress, diet, to medication use, insomnia is an extremely difficult condition to cope with. The inability to maintain a healthy sleep cycle results in depression, a weakened immune system, loss of concentration and more. With 60 million Americans battling this condition on a yearly basis, insomnia is a very common occurrence that can result in serious consequences if left untreated.
There are various remedies for insomnia, including many natural, “at home” remedies:
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Keywords:Insomnia Healing. Insomnia Yoga, Insomnia Natural, Insomnia Acupressure, Insomnia Ayurvedic
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“Insomnia is a disorder characterized by inability to sleep or a total lack of sleep, prevalence of which ranges from 10 to 15% among the general population with increased rates seen among older ages, female gender, White population and presence of medical or psychiatric illness. Yet this condition is still under-recognized, under-diagnosed, and under-treated.” [ncbi]
“The Uttanasana, also called the Padahasthasana, is a standing forward bend. It gives the back muscles a good stretch. It also helps stimulate the nervous system and increases the blood supply. The spine becomes supple. The enhancement of blood circulation and the elongated stretch that the asana imparts help combat insomnia”
“This asana is yet another spine flexing exercise. Usually called the Cat Pose, and combined with the Bitilasna or Cow Pose, this asana regulates digestion. It massages the abdominal organs, improves blood circulation, and relaxes the mind. Hence, it creates the opportunity for you to sleep better and eventually get rid of insomnia”.
3. Baddha Konasana
“The Baddha Konasana, also called the Cobbler Pose or the Butterfly Pose, gives the knees, groin, and inner thighs a good stretch. It is an amazing asana that relaxes you completely. It helps you get rid of the long hours of fatigue from walking or standing. This asana truly helps you unwind and sleep better”.
4. Viparita Karani
“The Legs up the Wall Pose looks hard, but it is incredibly relaxing. It removes the fatigue from the hips and the feet and sends fresh lots of blood to the brain. Therefore, it calms the mind and relieves headaches. A quiet mind calls for better sleep”.
“This asana is a relaxing pose. It resembles a child in the womb, and is, therefore, called the Balasana or the Child’s Pose. It gives the back a deep, relaxing stretch. It also helps calm the nervous system, thus inducing better sleep”.
“The Shavasana is a must after every yoga session, especially if you are looking to get rid of insomnia. It relaxes your entire system. You could also try theYoga Nidra it is very effective. You could include the Nadi Shodhan Pranayama in your session to relieve tension and add to the relaxation”. 
7. Short Meditation
“First things first: Get ready for bed. Put your pyjamas on. Turn off the lights—and the TV and computer. Put down your book and get comfortable. Sit in a cross-legged seated position in bed. Then lean back slightly onto your pillows or headboard. Close your eyes and rest your hands on your thighs. Stay here and just breathe for a few minutes. This doesn’t have to be a heavy and intense meditation, but just a short break, allowing you to do nothing but breathe”.
8. Seated Twist
“Still in your cross-legged seated position, inhale and sit up tall. Then exhale as you twist your torso to the left. If you have a headboard, you can grab onto that for some gentle leverage in your twist. Stay in the twist for a few deep breaths. Exhale as you return face forward. Inhale there. Then exhale as you twist to the right”.
9. Cross-Legged Bend
“Still in your cross-legged seated position, gently bend forward from your hips and reach your hands straight out in front of you on the bed. Stay here for a few deep breaths, feeling the stretch in your hips and back”.
10. Seated Forward Bend
“Slowly extend your legs out in front of you, keeping your knees slightly bent. Inhale and sit up tall. Then exhale and reach for your feet. Bend your knees as much as necessary to keep your back flat. This pose is a great hamstring stretch, but don’t make it deep and intense now, when your ultimate goal is gentle relaxation and sleep. Stay in the same seated position with your legs extended in front of you. This time round your back gently over your legs. Stay folded forward for a few deep breaths, feeling the stretch along your spine”.
11. Knees-to-Chest Pose
“Slowly roll down to lie on your back and rest your head on your pillow. Hug one knee into your chest, grabbing your shin to pull it closer to you. Stay here for a few deep breaths. This lengthens your extended leg and loosens up your hip. Switch legs and repeat.
Hug both knees into your chest this time and rock slowly side to side on your back, moving with your breath. Let your whole back release and relax into the bed”.
12. Reclining Big-Toe Hold
“Inhale and extend right leg straight up to the ceiling, grabbing hold wherever you can comfortably reach (behind your knee, closer to your ankle, or your big toe if you’re very flexible). Exhale and keep your leg straight as you slowly bring it toward your head. Move it slightly closer with each exhale, working the stretch very gently for a few slow, deep breaths. Switch sides. Keep these stretches very gentle for now—almost as if you are doing them halfway”.
13. Half Happy Baby
“Hug your right knee into your chest again. Flex your right foot so the sole faces the ceiling. Grab hold of the outside edge of your foot with your right hand and bring your knee toward your armpit. Stay here for a few slow, deep breaths. Switch sides and repeat”.
14. Reclining Twist
“Inhale and hug your right knee back into your chest. Exhale and twist your leg across your body to the left. Turn your head to the right and extend your arms straight out to the sides. You can rest your left hand on your right knee. Stay here for a few slow, deep breaths, and then switch sides”.
15. Corpse Pose
“Lie down flat on your back. Extend both legs and both arms out straight. Let your ankles roll open to the sides and your palms face up. Rest here for a little while. Feel free to drift off if you sleep on your back”. 
16. Janu Sirsasana (head-to-knee pose)
“• Sit on the floor without slouching, legs extended straight in front of you and knees bent if necessary to keep the spine from rounding. • Bend the right knee and open the hip, bringing the sole of the right foot into the inner left thigh and the right knee toward the ground. If it doesn’t reach, support the right knee with a cushion. • Inhale and lengthen the spine. • Exhale as you bend forward from the hips over the left leg, keeping the spine and neck long, and place the hands on either side of the left leg. Gaze at the big toe of the left foot as you focus on the breath moving in and out. • Repeat on the other side.”
“Make it easier: Those with tight hamstrings will find all forward bends easier with a folded blanket or cushion under the sitting bones”.
17. Baddha Konasana (bound angle pose)
“• Sit on the floor without slouching and bring the soles of the feet together in front of you, hands holding the feet or ankles. • If you’re comfortable and able to sit without rounding the lower back, bring the feet as close as you can toward the groin. • Inhale and lengthen the spine. • Exhale and bend forward from the hips, keeping the spine long. Breathe in and out as you feel your muscles relaxing.
Make it easier: If sitting in this pose is challenge enough, skip the forward bend. Sitting on a blanket or cushion can help tight bodies open up.”
18. Upavistha Konasana (wide-angle seated forward bend)
“• Sit upright on the floor, without slouching. • Extend the legs in front of you in a vee, placing hands behind the buttocks for balance. Only go as wide as is comfortable. • Inhale and lengthen the spine, ensuring the lower back isn’t rounding. • Exhale and bend forward from the hips, with hands in front of you. Focus on the breath as you lengthen the spine with every inhale and relax forward with every exhale.
Make it easier: If sitting in this pose is challenge enough, skip the forward bend and keep the hands behind the buttocks; focus on sitting up without rounding the back. Try sitting on a cushion or folded blanket, or bending the knees and placing support under them”.
“• Lie on your back with the head flat on the floor. Bend the knees and place the soles of the feet on the floor. • Bring the right knee toward the chest. Keeping the hips even, place the right ankle below the left knee with the right knee pointing to the right. Flex the right foot to keep the muscles engaged and protect the knee from strain.
- Lift the left foot off the floor and bring the left knee toward the chest. Bring the hands on either side of the left thigh for support. You should feel a stretch on the outside of the right hip. As you breathe in and out, try to bring both hips parallel.
- Repeat on the other side”.
20. Reclined twist
“• Lie on your back and bring the knees into the chest. • Extend the left arm to the side at shoulder height, palm facing up. • Keeping the knees high, slowly bring them out to the right until they reach the floor. • Place the right hand on top of the right knee. You may want to use the right hand to massage the outer left leg and hip. • Gaze straight up at the ceiling or slightly to the left. • Repeat on the other side.”
21. Viparita Karani (legs-up-the-wall pose)
- “Sit sideways against a wall. Bring up one leg then the other as you come to your back with legs extended up the wall. • Extend the arms along your sides, palms facing up. • Close the eyes and breathe as you relax into the pose. If you like, place an eye pillow over the eyes to block light.” 
Ayurvedic Remedies for Insomnia
Ashwagandha Siddha milk::
HOW TO TAKE?
“Take 1 tablespoon of ashwagandha powder, 1 cup of whole milk and ½ cup of water and boil lightly for 5 minutes in an uncovered pot until their remain 1 cup of liquid.
Consume this decoction, powder and all, before going to sleep.”
Sesame oil for massage::
HOW TO USE?
“Massage a little unrefined sesame oil to scalp and soles of the feet before going to sleep.
Don’t apply excess oil on hairs, mainly on the scalp around the top of head.
Put an old pair of socks, after massaging the feet nicely”.
Deep sleep tea::
HOW TO TAKE?
“Make a relaxing cup of tea by mixing 1 tablespoon of each of passionflower, chamomile, oat straw or milky tops, skullcap, and Tulsi.
Put 1 cup of boiling water over the herbs and boil for 15-20 minutes, strain and drink.
This will help to calm and replenish the nervous system”.
“It is generally caffeine free and one of the most effective remedies to treat insomnia”.
“It is very effective in treating insomnia”.
HOW TO USE?
“Mix the powder form of this herb with equal amount of coriander.
Grind some cardamom seeds and convert it in to powder form. Then add aloe Vera juice or simply water. Take this 3 times a day. It has effective therapeutic effect on senses”.
“These are effective in treating insomnia”.
HOW TO TAKE?
“Take some fennel seeds and milk.
Then add these seeds to milk.
Take it 2 times a day for 2 months.
Consume a cup of warm almond milk before going to bed. You can also go for plain milk if you prefer, but by adding a pinch of nutmeg (1/8 tsp) and cardamom will make it more delicious.
Shirodhara, an ayurvedic oil treatment will help in soothing the sleep disorder, anxiety and a preoccupied mind.
Grind some fried cucim seed to make a fine powder. Mix them with the pulp of a ripe banana. Eat this at night to induce sleepiness”.
“Insomnia is one of the most common problems. If you want to cure insomnia, then go for these ayurvedic remedies.” 
Few More Ayurvedic Herbs for Treating Insomnia :–
Ashwagandha (Withania somnifera) & Shatavri (Asparagus racemosus):
“These herbs react to body’s needs, increasing stamina and strength during the day, while also helping to remain calm and focused for better sleep at night”.
“This herb serves as a gentle strengthening tonic for the nervous system. Few drops of lavender oil when added to bath water at bedtime, helps alleviate sleep disorders. It can also be used as a compress or massage oil or even simply inhaled to alleviate insomnia”.
“Valerian is well-known for its ability to induce sleep. It is used in ancient Chinese and Indian tradition as medicine insomnia. Valerian is much in demand all over the world, and holds the eighth rank on the list of most purchased herbs, and is approved for treatment of certain sleep disorders in Germany. Valerian doesn’t cause feelings of dizziness on waking up and doesn’t lead to chemical dependency”.
“The dried chamomile flower is an ancient medicine used in Greece, Egypt and Rome. It has been used for centuries in tea as mild, relaxing sleep aid. Chamomile is widely popular and has been included as a medicinal substance in the pharmacopeia of 26 countries”.
“The extract of this herb has been long used as traditional medicine to cure sleeping disorder. A clinical study with hops revealed that it reduced sleep disturbances when given in combination with valerian, while another study found that hops and valerian combination demonstrated equivalent results of fitness, sleep quality and quality of life, in comparison to benzodiazepine drug”. 
Acupressure for Insomnia
“Since some type of discord in the body often causes insomnia, acupressure therapy performed by a trained specialist will provide the most effective results. Nevertheless, if you find yourself awake late at night, you can press on the relevant acupoints yourself to find some relief and get back to sleep”.
Tips for Practicing Acupressure for Insomnia-
- ” Wait until one to two hours after a meal before performing acupressure. Do not practice acupressure immediately after eating”.
- “Establish a comfortable atmosphere in your room before bedtime. Make sure to relax before proceeding with acupressure if you choose to do it yourself”.
- “Press down on the acupoints with your thumb or fingers. Keep applying the pressure for approximately 30 to 60 seconds”.
- “If you feel any discomfort in the pressure point that means there is blocked energy. The tenderness will eventually disappear as you continue practicing acupressure”.
“WARNING: Although targeting certain acupoints can help with issues related to pregnancy, such as morning sickness and indigestion, pregnant women should talk to their doctor before doing acupressure. Acupressure on the abdominal area and specific points on the leg should be avoided when pregnant”.
“Here are two acupressure points that can be stimulated to relieve insomnia and help relax the body and mind if you wake up during the night”:
- “Place your thumb on the inner wrist crease in line with the little finger (see diagram). Stimulating Spirit Gate is said to increase melatonin production, the hormone that helps control sleep cycles”.
- “Press down on the acupoint with your thumb, gradually increasing the pressure for 60 seconds. Adjust your thumb until you feel an area of tension, if necessary. Do this on both right and left arms”.
- “This acupressure point is located at the inner wrist “hollow” (see diagram), three finger widths down from the wrist, lining up with the little finger”.
- “Apply medium pressure with your thumb for about a minute. You can also gently massage the area if desired. Now, switch arms and repeat”. 
“Finding itself among the most powerful herbal remedies for anxiety, Melissa officinalis is valued for a pronounced sedative, anticonvulsant and enhanced cardiac properties. Using Melissa officinalis in patients suffering from heart disease contributes to elimination of pain sensations and breath shortness; it reduces the heart rate and decreases blood pressure, while the pulse becomes scarcer. Melissa officinalis is also prescribed in the form of herbal tea: the cold extract acts like refreshing drink, while hot infusion represents a stunning diaphoretic remedy that improves metabolism, especially in case of dizziness and delayed menstruation”.
“Mugwort, known as artemisia Vulgaris in medical circles, contains essential oils, vitamins, slimy, resinous and tannins. The plant provides a mild sedative and anticonvulsant effect. Motherwort regulates the functional state of the central nervous system and has a calming effect in case of cardioneurosis and hypertension”.
“Common hop, or Humulus lupulus, is used as a sedative remedy; it represents an anti-inflammatory agent and acts as a diuretic in cystitis. The hop cones infusion stimulates appetite, enhances digestion, and provides a diuretic, hypnotic, anticonvulsant and analgesic effect. The plant should be taken with caution especially in men – the infusion may reduce sexual activity”.
“Chamomile, or Matricaria chamomilla, assists in levelling nervousness that occurs during the day. Apigenin, a noteworthy substance in chamomile, boasts the ability to remove and even prevent stress. However, Matricaria chamomilla infusions should also be taken with caution to steer clear of the unwanted allergic reactions. The large quantities of chamomile should not be used in treatment of pregnant women and the individuals prone to diarrhea.”
NATURAL REMEDIES FOR ANXIETY: THE ACHILLEA EFFECT
“Achillea millefolium is most frequently used to treat kidney and gall bladder diseases as well as reduce inflammations. However, the plant is also fairly included in the list of powerful natural remedies for anxiety. To press for a pronounced relaxing effect, one tablespoon of plant is brewed in a cup of boiling water for half an hour and then strained. Taking the tincture is recommended at a dosage of 1 tablespoon 3 times a day before meals.” 
1. Drink Tart Cherry Juice
“A ½ cup to a 1 cup of tart cherry juice is a tasty way to drift off to sleep, and is a natural sleep aid that I personally think really helps. Tart cherry juice is a natural sleep aid because it’s full of tryptophan. Tryptophan is an essential amino acid that coverts to serotonin, which then coverts to melatonin. Melatonin helps maintain our sleep and wake cycle by causing drowsiness and lowers body temperature, working with the central nervous system to sync our biological clock. Its production is inhibited by light, but released in low light/darkness.”
2. Improve the Feng Shui
“Feng shui is more than just decorating your space in a visually appealing way; it’s a full philosophy that instructs on how to arrange your room, furniture, office, etc. to maximize good energy flow throughout living spaces. Here are a few tips for improving the Feng shui of your bedroom to help you get the most of a good night’s rest:
-Keep your bed easily accessible and approachable from all sides.
-Make the energy in the room fresh and help it flow by keeping the air pure, preferably with open windows. Also try to have several windows to allow in natural light.
-Have the bed positioned in such a way that you can see the door. Not being able to see the entrance to your bedroom can create a feeling of anxiety.
-Keep the room neat and clean with a balanced look and feel. Clutter and trash stresses you out and represents unfinished business, which can prevent you from really resting well in your room.”
“Valerian is a hardy plant whose roots are used in a number of ways as a sedative and sleep aid. It is thought to work by increasing the amount of GABA (gamma aminobutryic acid) which helps regulate the action of nerve cells and has a calming effect. Because of its calming effect, it is also extremely popular as a natural anxiety remedy-prescription anxiety medication also increase GABA, albeit much more than valerian. It’s easy to brew up a cup of tea, but if you find the odor too strong, it is also available in capsule form.
You will need…
-1 tsp of dried valerian root
-strainer or infusion device, such as a tea ball
-8 oz. fresh water to boil
-8 oz. fresh water, hot from the tap
Fill either the mug you wish to steep your tea in with the hot tap water to get it warmed up (warming it up like this can help keep your tea toasty for longer.) Put 1 tsp of valerian root in your infusion device. If you are steeping the loose root, wait to do anything with it. Boil 8 oz. of water in your kettle, remove from heat, and empty your mug of the hot tap water. Place your infusion device or the loose root in your mug, and pour the hot water over it. Cover and steep for 15 minutes. Uncover, remove device or strain, and get ready to enjoy a peaceful night. Add milk or honey if you’d like for flavor.”
5. Make Your Bedroom Your Bedroom
“Your bedroom is a place of rest. It is your retreat to restore your mind and body by sleeping. It is not a place to watch T.V., or a second office. If you have them, the computer and T.V. have to go. They not only keep you awake, but they don’t give a sense of relaxation. They carry stress into your room, and stress does not help you sleep.”
6. Stick to a Schedule, Establish a Ritual, and Keep a Diary
“Humans are funny creatures of habit, and our bodies usually work quite well when something is done ritualistically. For example, exercising randomly every few days won’t do much, but exercising every day for 30 minutes will over time make a huge difference. The same thing goes for sleep. Establish a calming ritual that you do every night before crawling into bed, and you will probably find it easier to transition from being awake to being asleep. The ritual is also a time to relax and let go of stress and thoughts that crowd your head and keep you up.
Some ideas include…
– Drinking a cup of warm tea a half an hour before bed
– Doing a series of gentle stretches
– Reading 1 chapter exactly of a book every night
Take a warm bath: There’s nothing quite like sinking into a warm tub to wash the stress of everyday life away and it also feels great to crawl into bed nice and clean. Add a few drops of your favorite essential oil (lavender is great) to get the soothing benefits of aromatherapy as well.
Sip something: Making up a nightly drink to help you fall asleep has the double benefits of the drink itself lulling you off to dreamland, and the ritual of drinking it which tells your brain and body “ok, it’s time to relax.” Doing something like reading while you drink your night time beverage adds a nice dimension to this habit.
Meditate: Take some time before you crawl in bed to meditate and clear your mind of cluttering thoughts. Thinking too much, as we all know, can keep you awake for hours as you churn over the same thoughts again and again. Getting a good night’s rest is not just about your body-with how complex our thinking process is, our minds need just as much help (if not more) to get ready for bed.”
7. Get More Melatonin
“This chemical is oh-so-important to sleep, but our body needs outside sources to get it. While it can be taken as a natural supplement in pill form, here are some foods that will help boost production.
Cherries: Not too hard to guess since cherry juice was one of the first things listed, but they also contain tryptophan which is metabolized into serotonin and finally melatonin.”
“Exercise on a regular basis, and you will sleep better. Not only will you sleep better, but you’ll have more energy when you’re awake and not just because you slept better, but because exercise has a weird way of helping us go to sleep and giving us more energy. For this reason, don’t work out right before bed, or you’ll likely end up more awake.”
9. Drink a Cup of Chamomile
“Chamomile has long been a reliable remedy for helping people doze off. It relaxes your muscles, and is thought that, potentially, a substance called apigenin can bind to GABA receptors which affect the central nervous system and sleepiness. Other studies have disagreed with apegign theory, and think other constituents in the chamomile are what act as a sedative. Either way, it’s tasty and it makes you tired. You can, of course, buy chamomile tea from the store, but I personally love it fresh as well.
You will need…
-A rounded ¼ cup of fresh chamomile flowers OR 2 rounded tablespoons of dry flowers
-Freshly squeezed lemon juice (optional)
There’s nothing quite as delightful as a cup of freshly brewed chamomile on a chilly night as you settle in for bed. If possible, try to use fresh flowers (German variety, preferably) but you can use dried as well if you cannot harvest fresh.
If you’re using fresh flowers, use only the flower heads and compost the stems. Place the flowers in a teapot, and in a separate pot bring 4 cups of cold water to a rolling boil. Pour the water into the pot over the flower in the tea pot. Let steep for 5-6 minutes and serve hot. Do the same process for dried as for fresh, but use 2 rounded tablespoons of dried flowers. Add a little bit of honey and milk to taste. Squeeze in the juice of a freshly sliced lemon to taste as well.”
10. Make a Lavender Sleep Sachet
“Aromatherapy has a number of different uses, but is perhaps used most often for relaxing or creating a sense of drowsiness. Numerous studies have resulted in science giving a nod to the validity of aromatherapy. People who were exposed to the scent of lavender in the trials experienced better moods, and one study followed brain activity with an EEG machine, which showed the subjects undergoing lavender aromatherapy did in fact show brainwaves suggesting drowsiness, while other scents increased alertness. If you find yourself having a hard time drifting off at night, try making lavender sleep sachet to stash under your pillow or on a bedside table to help you relax and drift off.”
11. Get Your Carbs
“This may sound like a negative thing, but it’s not really. Tryptophan, in order to have any effect on sleepiness, needs to cross the blood-brain barrier. The blood-brain barrier is a filtering mechanism of the capillaries that carry blood to our brain and spinal cord tissue, and blocks the passage of certain substances. This was proven by a study done more than 100 years ago, in which scientist’s injected blue dye into animal’s bloodstreams. It was discovered that the tissues of the entire body except the brain and spinal cord turned blue, thus confirming the theory of the blood-brain barrier. It is theorized that eating carbohydrates makes it easier for tryptophan to cross the barrier, since it has to compete with other amino acids to make it through. The release of insulin in response to the carbs directs the other amino acids to muscle, leaving tryptophan a clearer passage into the cerebrospinal fluid.
You will need…
-A relatively small amount of carbs e.g. some cereal or a piece of bread
About 15 minutes before bedtime, have your snack to divert those large chain amino acids to the muscles and help tryptophan do its thing.”
12. Magnificent Magnesium
“Magnesium is one of the most vital minerals, and yet most of us are lacking it. You can thank increasingly poor diets for this one. Magnesium plays a huge role in the functioning of GABA receptors, which is the primary neurotransmitter that calms your central nervous system, relaxes you, and can help prepare you for sleep. GABA won’t necessarily make you drift off to sleep magically, but you can be pretty sure you’re going to have a hard time sleeping without it. While the best way to up magnesium is to eat a balanced diet, taking supplements can greatly help.
You will need…
Follow the Directions for dosing.”
13. Utilize Lemon Balm
“Lemon balm is one of those ancient herbs that people have turned to for centuries. Once thought to be an “herbal-cure all”, it was used to treat anything from asthma to snake bites. These days, it’s used primarily to lift mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however it should be noted that too high of a dosage (1800 milligrams) actually increased anxiety. Here, it is made into a mild, uplifting, and relaxing tea.
You will need…
-2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
-2 teaspoons dried chamomile
-Honey to taste (optional)
-8 ounces of fresh water
Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.”
- Saint John’s Wort
“Like lemon balm, Saint John’s Wort is used frequently to help with depression, and in turn, helps with disrupted sleep. Its main constituent-hypercine- is thought to work by reuptake inhibition, which raises the overall level of serotonin in the brain. More serotonin = more melatonin= better sleep. You can take it in capsule form, or prepare a strong tea to use as a sleep aid.
You will need…
-2 teaspoons of dried Saint John’s Wort (herb top/flowers)
-8 ounces of freshly boiled water
-honey or lemon to taste (optional)
Place the herb in a mug and cover with boiling water. Steep for 5-10 minutes, strain, and drink once daily (either morning or 30-45 minutes before bed.)”
17. Sip A Glass of Warm Milk
“Does milk actually make you sleepy? In short, probably not on a chemical level. While there is the sleep inducing amino acid tryptophan in milk, studies are debatable that it actually does do anything. Much like turkey, the levels aren’t such that they would have much of an impact. But all of that doesn’t mean it won’t make you sleepy at all, and there is still reasoning behind a glass of warm milk, mostly in terms of psychology. Many people find the warmth soothing and relaxing, helping them unwind both physically and mentally. The routine of a glass of warm milk is like any other routine that you need to complete before bed, getting you one step closer to falling asleep.
You will need…
-1 glass of warm milk
Roughly 30 minutes before bed, start winding down. Turn off electronics, read a book, and heat up a glass of milk to a toasty warm, but still comfortable, temperature.” 
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