Insomnia & Sleeplessness – Simple Solutions

burnout-384086_1920Being unable to sleep is extremely inconvenient and can wreck multiple aspects of your life. However, it is important to find out the underlying reason behind your inability to sleep. Sometimes stress, anxiety, and mental tension can be the cause.

Consuming too much caffeine, and other stimulants, as well as certain medications, can cause Insomnia too. There are many possible causes, however, I am going to share some simple solutions to help get you to sleep.

Evidence-Based Remedies



A sedative herb, Chamomile can be taken as a tea. Chamomile tea has become very common and can be purchased at almost any grocery store. 1-2 cups of this tea will definitely put you to sleep. In clinical studies, chamomile has significantly improved sleep quality (see study 1 & study 2)


Valerian is a potent sleep-inducing herb that has been used for treating insomnia in Ayurveda for centuries. It is commonly known as “Tagara” in Ayurvedic literature and is used for a wide range of neurological conditions. In multiple clinical studies, Valerian has significantly improved sleep structure and sleep perception (see study 1 & study 2)


Magnesium is well known for its muscle-relaxant, anti-hypertensive and anti-diabetic effects. It also plays a significant role in nerve-conductivity and more than 600 physiological functions. This mineral helps to relax the body and has proven to be highly effective in treating insomnia in clinical studies (see study)

General Remedies

almonds-768699_1920Almonds. A handful of Almonds and a glass of warm milk are heavy enough to reduce mental hyperactivity and induce sleep. Almonds contain magnesium which is essential for health as well as sleep. In studies, it’s been seen that magnesium can also reduce “cortisol” the stress hormone that has the ability to cause Insomnia.

Ashwagandha, also known as Withania Somnifera is a brain tonic and mild sedative. In fact, the name “Somnifera” means “Sleep Inducing”. It is commonly used as an adaptogen to help the body deal with stress. Ashwagandha is effective in several stress-related conditions, anxiety, depression, pain, inflammation, emaciation, neuro-degenerative conditions, and many more diseases. This herb can be taken in a dose of 1-3 grams in a glass of hot A2 milk or coconut milk with a little honey.

Walnut oil, can be warmed, applied to the head and lightly massaged to help induce sleep. Walnuts can also be eaten a few hours before bed to help increase melatonin – the sleep-inducing hormone. Walnuts themselves contain Melatonin and Tryptophan which aid in managing insomnia.

I personally do not recommend Melatonin supplements. In my opinion, magnesium is a better option, especially foods rich in magnesium.

Remember, while these remedies may help you sleep, it is important to get a proper diagnosis by a doctor to treat the underlining condition that is causing this problem.

(Always use medicinal herbs under the supervision of a doctor)

To schedule a consultation with me, Click Here.

by Dr. Nishal R.
Copyright © 2016

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