Insomnia is a common sleep disorder that can be caused by many things, including stress, anxiety, and medications. If you are struggling with insomnia, you may be looking for a natural remedy to help you get the rest you need. In this blog post, we will discuss some natural remedies to help with insomnia and specifically explore some specific Bach flower remedies which can be effective.
What is insomnia?
Insomnia is a sleep disorder that can make it difficult to fall asleep, stay asleep, or both. People with insomnia may feel tired during the day and have trouble concentrating. They may also have difficulty falling asleep at night or wake up frequently during the night. Insomnia can be short-term (acute) or long-term (chronic). Acute insomnia lasts for a few days or weeks and is often caused by stress, travel, or a change in schedule. Chronic insomnia lasts for more than a month and can be caused by underlying medical conditions, medications, depression, anxiety, or other factors. There are many treatments available for insomnia, including behavioural changes, relaxation techniques, herbal remedies for insomnia and medications.
Exploring Natural Remedies for Insomnia
While there are many medications available to treat insomnia, some people prefer to explore natural remedies. Luckily, there are several effective options. Here we explore five popular options. While these remedies may not work for everyone, they are generally safe to try and can be easily incorporated into a bedtime routine.
Magnesium
Magnesium is a vital mineral that supports muscle relaxation and stress reduction. It has been linked to promoting healthy sleep patterns, which might explain why participants in a 2012 study experienced improved sleep and fewer insomnia symptoms after taking magnesium for two months.
Lavender Oil
Lavender oil is commonly used to enhance relaxation and sleep quality. Multiple studies suggest it can benefit those with insomnia, anxiety, or depression, helping to increase the duration of deep Slow-Wave Sleep (SWS).
Valerian Root
Valerian root is known for its ability to enhance sleep quality, decrease the time it takes to fall asleep, and ease anxiety for some individuals. However, its effectiveness varies; some research indicates minimal to no impact when used regularly. It may require experimentation to find the right dosage and frequency for optimal results.
Chamomile Tea
Chamomile tea is a popular herbal remedy known for its gentle sedative effects, making it a natural aid for promoting restful sleep. It contains antioxidants like apigenin, which binds to receptors in the brain that can help induce relaxation and improve sleep quality. This calming effect can also help reduce anxiety and stress, contributing to a more peaceful transition into sleep. Enjoying a warm cup of chamomile tea before bed can be a comforting ritual that encourages a sense of tranquillity and prepares the body and mind for a good night’s rest.
Bach Flower Remedies
Bach flower remedies are a type of natural remedy that can help to restore balance in the body and promote better sleep. Bach flowers are made from 38 different flowers or plants, each of which relates to a different emotion. They work by dealing with the emotions surrounding your insomnia or sleeplessness and get to the core of the issue, rebalancing any negative emotions.
What are Bach flower remedies and how do they work?
Bach flower remedies are a holistic approach to emotional wellness developed by Dr. Edward Bach in the 1930s. These remedies are made from the essences of 38 different flowers, each targeting a specific emotional state or personality trait. The goal is to balance negative emotions and promote mental and emotional harmony. Bach flower remedies are typically taken orally and are considered safe for all ages. People often use these gentle, natural remedies to help manage stress, anxiety, fear, or other emotional challenges, complementing other therapies or as a standalone approach to support overall well-being.
Which flower remedies can support insomnia?
If you suffer from insomnia, you may want to try using Bach Flowers to help you get a good night’s rest. Some popular Bach flower remedies for insomnia are listed below. Through Mindful Remedies you can create your own bespoke blend of flower remedies choosing up to seven in a bottle.
White Chestnut:
This is the traditional flower remedy for insomnia. It helps to calm an overactive mind if you have a million thoughts going on in your mind, whether that’s all the things you have on your to do list or you’re stewing on something that happened that day. These non stop thoughts or worrying keep your brain awake and don’t allow you to drift off to sleep.
Vervain:
Vervain is for people who get too enthusiastic about things which leads to stress, tension and an inability to relax. You’re unable to wind down from the day’s events which leaves you tense and restless. This can also lead to teeth grinding – you’re almost chomping at the bit about all the things you’re enthusiastic about! This remedy will help you rest and wind down.
Impatiens:
Impatiens is for people who need everything done in a hurry and can get irritated by things not going as quickly as they’d like. As per Vervain above, this can lead to a feeling of restlessness, stress and tension. This need to be on the go all the time can again, lead someone to be unable to rest and unwind when it comes to night time.
Aspen:
Aspen is for fears where there is no known cause. It is a general feeling of anxiousness or uneasiness. These unexplained fears can haunt people day or night and can leave people unable to sleep.
Mimulus:
Mimulus is for anxieties that are about something specific, for example health or money worries. If these are keeping you awake, you may want to try Mimulus to calm your fears and bring peace of mind.
Rock Rose:
Rock Rose is for people who are experiencing sheer terror or panic, waking up from a bad dream in a state of distress. This is a strong fear or anxiety and leaves the person which physical terror.
Agrimony:
Agrimony is for those who hide their worries behind a smile. Outwardly they appear to be happy and cheerful but underneath they are troubled by worry. This can often come to the forefront at night time as the person likes to be pre-occupied during the day and pushes their worries down. At night time, they have nothing to distract them and negative thought may appear which trouble the person and stop them getting to sleep.
How can I try Bach flower remedies?
If you’re interested in trying any of the flower remedies above or any of the full range of 38 flower remedies, you can create a personalised flower remedy blend with Mindful Remedies. You can select up to seven remedies per bottle with any combination across the 38 essences.
Start by selecting the flower remedies that best match your emotions right now. Once you’ve selected your remedies, a qualified practitioner will hand blend your bottle and post it to you. You should take a minimum of four drops, four times per day. A bottle should last about three weeks, after which time you should have felt some of the balancing effects of the remedies, and hopefully sleeping better.
To learn more and explore the full list of 38 flower remedies you can visit their website below –
Other home remedies for insomnia
In addition to natural remedies, you may want to look into creating better sleep habits or sleep hygiene. Here are a few helpful tips:
- Stick to a consistent bedtime
- Limit screens before bed and blue light
- Avoid or minimise alcohol or eating a heavy meal before bed
- Avoid nicotine or caffeine before bed
- Practice mindfulness
- Ensure you get enough exercise during the day and look into trying yoga for relaxation
- Keep your bedroom dark and cool
Certain lifestyle changes may also help reduce your symptoms of insomnia. You may wish to give these a shot before seeking out supplemental or medicinal options.
