If you struggle to fall asleep no matter how tired you are, or face difficulties staying asleep, then you probably suffer from insomnia. Insomnia is the inability to get the amount of sleep one needs to wake up feeling rested and refreshed.

Doctors say insomnia can be caused by psychological problems such as depression, anxiety, chronic stress, bipolar disorder, post-traumatic stress disorder or physical problems such as asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, cancer, or chronic pain. Doctors diagnose insomnia as one of the warning signs of depression.

Anxiety and depression are the two most common causes of chronic insomnia according to nutritionist and wellness consultant Dr. Khadija Al-Harbi. “There are small habits that can make insomnia worse, such as drinking too much coffee, taking naps during the day, smoking before going to bed and of course an undecided sleeping schedule,” she said. “You should start adapting new sleeping habits such as making your bedroom cold, comfortable, quiet and make sure to switch off the lights before sleeping. You also need to stick to a sleeping schedule, avoid mid-day naps, drink less coffee, smoke less cigarettes and try to avoid pondering on stress-inducing thoughts before bedtime,” she added.

If these small changes in your sleeping habits don’t help, Al-Harbi suggests taking a warm bath and meditating before going to bed. Another trick that usually works like a charm is drinking a warm glass of milk. “A glass of warm milk 30 minutes before going to bed will soothe your nervous system because milk contains calcium, which works directly on sharp nerves to make them relax,” she said. “There are also other herbal concoctions that help ease insomnia, such as chamomile, however when all these suggestions fail, I highly advise for a doctor’s consultation,” she added.

Al-Harbi also recommends natural home remedies from ingredients available in everyone’s kitchen. “Our bodies are self-healing and there is the possibility that there is a cure for every type of insomnia,” she said. “I encourage you to keep looking for the perfect natural sleep remedies that suit your exact needs,” she added.

The nutritionist shared with Arab News a list of home remedies and ingredients that she suggests people who suffer from insomnia should try:

Dark Chocolate: Most people don’t know that dark chocolate has the power to calm the nerves because it contains anandamide, which is a common substance that helps elevate the mood. Dr. Al-Harbi says you can mix dark chocolate with warm milk and enjoy a hot coco. Drink 15 minutes before you go to bed.

Green Tea: Studies showed that green tea helps reduce stress and anxiety; it also promotes restful sleep because it contains l-theanine. This amino acid helps balance the caffeine in the green tea, which keeps you alert by day and helps induce sleep at night.

Lavender: This herb is perfect for soothing the senses; many people like to light lavender candles to relax, but there are different forms of lavender that you can use, such as lavender tea, which does not contain caffeine so you can drink it during the day or night. You can alternatively apply a few drops of lavender essential oils on your pillowcase to help you sleep.

Cabbage: This vegetable is known to cure insomnia because it contains magnesium, which aids in calming the nerves and it also contains calcium, which works great with magnesium as a natural sleeping aid. Cabbage also contains vitamin C, which is good for dealing with stress and fatigue, and it is also a source of pyridoxine, another sleep enhancer. Al-Harbi recommends you drink cabbage juice before going to bed.

Ginger: This root has small amounts of melatonin, which induces sleep and helps sooth the senses. Melatonin is a hormone that reaches its peak concentration in the blood stream at nigh, which allows people to sleep better. Boil some ginger roots, add honey and enjoy it right before you go to bed. Otherwise, you can choose to drink ginger tea, as it is decaffeinated and tasty.

Cherry: This is another powerful source of melatonin and is perfect for those who like sweet fruits. You can eat cherries as a snack, or drink it as a fresh juice. Avoid the sugary cherry drinks you find in the supermarkets, as they are full of calories and do not reduce the symptoms of insomnia.

Chamomile: This herbal ingredient has been used for thousands of years to treat anxiety and insomnia, as well other medical issues. The compounds found in chamomile work to relax the nerve system. Make yourself a warm cup of chamomile after dinner, to enjoy a good night’s sleep.

Mint and lemongrass: Both are well known for reducing anxiety, promoting healthy sleep cycles and alleviating muscle spasms. You can drink each individually with hot water or you can mix them together for a tasty and beneficial bedtime drink.

The doctor also recommends massages from time to time to help relax the body muscles.

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