Dinesh K Nagpal


Please note this article does not provide medical advice, diagnosis or treatment of any kind.

Part 2 of 2

Natural remedies for sleeplessness:

Sleeplessness is a result of several factors including disturbed lifestyle. Therefore it is imperative to bring required changes in your life style to help body getting rid of this menace.

Here are given some suggestions for overcoming sleeplessness.

1.      Changes in life style:

Bringing some changes in life style is considered to be the most effective way of curbing the menace of sleeplessness.  Some of the suggestions are given here.

  • Go for a walk in the morning.
  • Get plenty of physical exercise.
  • Practice aerobic exercise every day.
  • Practice yoga and deep breathing exercise.
  • Avoid nap during day time.
  • Increase light exposure during the day. Spend some time outdoors.
  •  Reduce exposure to light during night.
  • Stick to regular sleep schedule.
  • Make sure that your bed room is dark, quiet and cool. Maintain room temperature between 65 – 72° F (18 – 22° C).
  • Turn off TV, phone, computer, laptop, i-pad etc. one hour before going to bed.
  • Take a bath at bed time. Add Epsom salt or few drops of lavender oil or chamomile oil to water.
  • Brush your teeth before going to bed.
  • Meditate before going to bed and after getting up in the morning.
  • Your mattress and pillow should be comfortable.
  • Avoid exercising before sleeping.
  • Avoid agonizing and worrying about your habit of sleeplessness and other physical and mental disorders.
  • Don’t think of unpleasant situations and circumstances of your life before going to bed.
  • Reading books and literature of your choice also helps sleeping.
  • You can use music therapy to induce sleep. Listen to light music.
  • You can maintain a sleep journal. Record your life style, food habits, stressful events, sleep routine, your behavior and your relations with persons in your life. This exercise will help you diagnosing and pin pointing reason behind your habit of sleeplessnes

2.      Change your food habits:

Food habits greatly affect sleep patterns. Here are given some dos and don’ts for those they are fighting their habit of sleeplessness.

  • Do’s:
    • Take honey twice a day, preferably with lemon juice.
    • One can also take honey with decaffeinated tea.
    • Banana in breakfast and before going to bed helps inducing sleep.
    • Take oats regularly in breakfast as porridge or any other form.
    • Take cherry juice twice a day.
    • Increase intake of fruits including apples in breakfast. Take more of seasonal fruits.
    • Take wheat germ regularly.
    • Almonds are considered good for inducing sleep.
    • Intake of sunflower seeds is helpful in sleeplessness.
    • Increase intake of green leafy vegetables in meals. These are rich in magnesium and help during sleep disorders.
    • Take more salad with your lunch. Add lettuce and carrot. It should be taken every day.
    • Increase intake of protein in your regular meals.
    • One cup yogurt taken with one TSF sugar during bedtime is effective in inducing sleep.
    • Else take warm milk before going to bed. Add some almonds and green cardamoms before boiling and add honey.
    • Some people also suggest taking small portion of turkey or chicken at bed time for inducing sleep.

-          Don’ts:

  • Decrease use of carbohydrates from your meals.
  • Stay away from processed food, refined foods and products that are heavy in sugars and salt.
  • Avoid taking sugary and spicy food.
  • Limit use of caffeinated and nicotine products and alcohol in any form.
  • Avoid large and heavy intake of food before going to bed.

3.      Herbal remedies:

Nature has provided countless number of herbs for the welfare of human beings. Some of these herbs are considered helpful in controlling sleeplessness. These herbs are being used for generation and generally suggested by the elder members of the family.

However it is my suggestion that herbal remedies, use of food supplements, nature cure therapies, aromatherapy and other such therapies must be used under medical supervision only.

Here is given information about use of these herbs for curbing sleeplessness.

  • Ashwagandha (Withania somnifera): It is also known as Indian ginseng.  Decoction of Ashwagandha is prepared by boiling one to two gram of its root in one cup water and boiling the same for 15 minutes. Allow it infuse for ten minutes at room temperature. Filter and drink one cup in morning and one in the evening to induce sleep and overcome stress.
  • Brahmi (Bacopa monniery): One TSF of dried Brahmi leaves taken with water once a day is considered beneficial for those they have sleep disorders.
  • Jatamansi (Nardostachys jatamansi): Soak one fourth of TSF its powder in  one cup water for five hours. Strain and drink before bedtime.
  • Amla (Phyllanthus emblica): Use of Amla in any form is considered good for human health. Half TSF of Amla powder taken with water twice a day is considered beneficial in sleeplessness.
  • Mint: Boil three gram fresh or 1.5 gram dried mint leaves in one cup water and allow it to boil for fifteen minutes and allow it to cool. Add one TSF honey and take at bedtime.
  • Add one TSF of cumin seeds on sliced banana and take at bedtime.
  • Herbal teas: There are varieties of herbal teas that are helpful in sleep disorders. Some of these teas are:
    • Green tea
    • Siberian ginseng tea
    • Passion flower tea
    • Kava Kava tea
    • Lime blossom tea
    • Lemon balm tea
    • Valerian tea
    • Lime blossom tea
    • St. John’s wort tea
    • Young pine or Fir needle tea
    • Decaffeinated tea
    • Tea made from Hops, Lavender oil or Chamomile oil.

4.       Food supplements:

Please note you must not use any of the food supplements without medical supervision. Under mentioned food supplements are used in sleep disorders.

  • Cordyceps: Three to six gram per day.
  • Co enzyme Q10: 60 to 100 mg is taken per day.
  • Valerian extract: 20 drops of tincture in water is taken before bed.
  • Melatonin extract: 0.3 to 0.5 mg is kept under tongue.
  • Hops: 30 to 120 mg per day.
  • Threonine: 50 to 200 mg is taken.
  • Passion flower: 30 to 60 drops of tincture taken in water one hour before bed is beneficial.
  • Jamaica dogwood: It is taken with hops and valerian.
  • Californian poppy: 2 ml tincture taken in water before bedtime is beneficial.
  • Lettuce supplement: 30 to 120 mg is suggested to be taken.
  • Magnesium (200 mg or less) with Calcium (600 mg) taken at bedtime helps inducing sleep.

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Dr. Dinesh K. Nagpal has been studying and practicing The Art and Science of Positivism for over 35 years. His zest for gathering ancient knowledge based on Vedas, Upanishads and other Hindu scriptures, which are full of living life in totality, for the benefit of mankind, brought him laurels. The motto of his life is ‘Caring and Sharing is the essence of life.’

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