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25 natural home remedies for insomnia treatment in adults if there is one

condition that has plagued me every day or rather every night for years on end

its sleep I was prescribed sleeping medication long-term not a good idea and

suffered greatly for it if I was having trouble sleeping before it was now

impossible to achieve unless I took my medication the truth is we lose touch

with sleep more and more every day technology

stress energy drinks stress readily prescribed medications and did I mention

stress all of those things contribute to sleeplessness

and I can almost guarantee everyone who reads this list will struggle with at

least one of the above therefore in this writing healthy cures org recommends top

25 natural home remedies for insomnia treatment in adults to help you get rid

of your terrible insomnia if you want to stop insomnia and have sweet dreams

first of all you should learn more about these 25 useful and natural treatment

solutions as below 25 natural home remedies for insomnia treatment in

adults 1 nutmeg milk and Indian gooseberry juice the first remedy of

popular home remedies for insomnia is nutmeg that is known as a good natural

sleep aid due to its sedative properties you add a dash or 1/8 teaspoon of nutmeg

powder to a cup of lukewarm milk you should drink it before bedtime

alternatively you can combine a little of nutmeg powder with one teaspoon of

Indian gooseberry juice you should have this 3 times per day it is very good for

your insomnia depression and indigestion another way is to add 1/4 teaspoon of

fresh nutmeg to 1 cup of any fruit juice or warm water 2 cumin seeds in addition

to digestive aid human that is a popular spice has been used to treat insomnia

human oil also has a tranquilizing effect - you can have a cumin tea in

order to remove fatigue insomnia and tiredness firstly you heat one teaspoon

of cumin seeds with low temperature for about 5 seconds then you add one cup of

water and boil the mixture after turning off the heat you add the mixture to an

empty bottle and leave it for five minutes

finally you strain this mixture you should drink the fresh cumin tea before

bedtime more simply you mix a mashed banana with one teaspoon of cumin powder

and eat it before bedtime you can try to make the cumin powder

you grind cumin seeds into powder after dry roasting them 3 a glass of warm milk

and cinnamon powder milk is one of excellent home remedies for insomnia to

relax you body and mind moreover the tryptophan found in the

milk promotes your sleep you can mix 1/4 teaspoon of cinnamon powder with a cup

of warm milk you should drink it roughly 1 hour before bedtime or you can add

1tsp of honey in a glass of milk then you mix this mixture well and drink it

before bedtime this mixture works as a natural

tranquilizer and tonic to prevent you from insomnia you should try to add 1tsp

of aniseed in a half liter of milk next you mix this mixture and heat it for

about 15 minutes then you strain this into a cup now you drink the aniseed

milk mixture when it is still hot to get a nice sleep for Safran and warm milk

the moderate senate of properties found in the saffron can help you treat

insomnia firstly you steep two strands of fresh saffron in a glass of warm milk

before going to bed you should drink it daily 5 fenugreek juice and honey and

other remedy of useful home remedies for insomnia you should know is fenugreek

juice that can reduce effectively your insomnia dizziness and anxiety

firstly you mix 1tsp of honey with 2 TSP of juice extracted from fresh fenugreek

leaves you should drink it daily 6 bananas like the milk bananas contain

the tryptophan an amino acid which is very useful in beating insomnia and

helps you raise serotonin levels this regulates your sleep patterns in

addition bananas contains some minerals like calcium iron potassium and

magnesium that are muscle relaxants you should eat one banana roughly 30 minutes

before you go to bed in order to increase your magnesium levels and relax

your muscles 7 honey and apple cider vinegar honey promotes your sleep by

raising your insulin and releasing serotonin which is known as a brain

chemical regulating sleep / wake cycles and apple cider vinegar includes amino

acid that rejects the fatigue you should know that the low levels of the

serotonin cause sleep disruption while high levels of it on the other hand are

associated with wakefulness so this remedy can help you reach the optimum

mid level of the serotonin which works for you mix 2 TSP of honey and 2 TSP of

apple cider vinegar in a glass of lukewarm water you should drink it

before bedtime you can make a tonic by mixing a cup of honey with 2 TSP of

apple cider vinegar this tonic is very good for your sleep so you should drink

a tablespoon of this mixture with or without water daily if you have a lot of

time you may dilute 2 TSP of honey in a glass of water to drink daily 8 drink

tart cherry juice a 1/2 cup - 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 covers to serotonin which then covers 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 nine Valyrian one of the excellent home remedies for insomnia is

valerian that is considered as a good medicinal herb with muscle relaxing and

sedative properties it helps increase the amount of gamma-aminobutyric acid

that has a calming effect and can adjust the action process of nerve cells the

valerian is often brewed up a cup of tea however if you feel the smell too strong

you should change it to capsule form now I give you the way to consume the

valyrian gather ingredients 1/2 TSP of nutmeg and valerian root 2 cups of hot

water do this firstly you mix the Nutmeg and valerian root in two cups of hot

water next you steep the mixture for 15

minutes then you strain at drink this tea remember that you should not use the

method on a regular basis for a long time because it may cause heart problems

simply you should drink the valerian tea to get rid of insomnia another way you

should try is to dilute a half teaspoon of valerian tincture in fresh water and

drink it you had better have three times daily 10 consume melatonin in cherry one

of other home remedies for insomnia you should try as consuming cherries because

of their melatonin that is so important chemical to your sleep the tryptophan

found in the cherries is metabolized into serotonin

after that it changes finally to the melatonin 11 chamomile chamomile is not

only the beautiful flower but also a reliable remedy for improving your sleep

it helps relax your muscles and it also is a substance named a pigeon which can

bind to gamma-aminobutyric acid GABA receptors they effect to your sleepiness

and central nervous system let's learn the way to consume chamomile gather

ingredients 1/4 cup of chamomile flowers honey if you would like to add squeezed

lemon juice if you want to add milk optional how to make drinking a cup of

fresh chamomile at a chilly night before bedtime is the most delightful you had

better use fresh flowers to have the best effect however you can use dried

flowers if you do not have the fresh flowers if you use the fresh flowers you

use only the stems and flower heads firstly you add the flowers in your tea

pot next you pour about 4 cups of water in the tea pot and boil it after a few

minutes you gently stir the chamomile tea and strain it you also can add a

little honey or a pinch of cinnamon or squeezed lemon juice if you would like

12 almond one of the home remedies for insomnia you should try as consuming

almond because it is also a rich source of magnesium and tryptophan which help

relax your muscles and make you easily get natural sleep directions firstly you

need a handful of almonds you should eat this in the evening snacks or throughout

the day you should maintain this regularly to reduce your bed insomnia 13

oatmeal and flax seeds oats are plentiful in melatonin that is

considered as a sleep inviting hormone to get rid of insomnia it is very good

if you follow this below directions you should add 2 tbsp of flax seeds in your

oatmeal at night you mix the mixture well and you should eat this mixture

daily to get natural sleep or you can just consume only oatmeal

every day to get rid of the sleep disorder 14 green tea like other home

remedies for insomnia green tea is an excellent ingredient to drift off to

sleep well it contains l-theanine known as an amino

acid that helps you beat anxiety interfering with your sleep you can also

use green tea to relax and reduce the stress levels and get a nice sleep you

should drink green tea five hours before you go to bed daily to have the best

effects 15 lavender aromatherapy lavender has mild sedative properties

which help you sleep faster and more soundly firstly you take lotions - bath

salts containing lavender and anything like essential oil coconut oil or olive

oil and so on then you apply this to your body and gently massage if you want

to get better sleep you should do this regularly you can use other essential

oils you like to make you sleep better 16 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 on that note it can also affect your sex

life 17 music therapy music is one of home remedies for insomnia you certainly

like the most music helps you relax and get rid of stress in your life you

should listen to your favorite songs for 45 minutes before bedtime the steady and

slow music such as soft jazz or classical are more preferred you should

do this every day 18 lemon balm another remedy you should know is lemon balm

that is used to treat effectively anything from snakebites to asthma now

it is used to primarily promote relaxation calmness and lift mood as you

know the depression is related to your insomnia because you lack the serotonin

the lemon balm can prevent you from this and promote your physical and mental

health and your sleep here is the way to make it into relaxing tea gather

ingredients honey two teaspoon of dried chamomile 8-10 tablespoon of fresh lemon

balm or two tablespoon of dried lemon balm 8 ounces of fresh water how to make

firstly you mix the chamomile with the lemon balm into a cup of boiling water

then you steep it for 5 minutes and strain it you should drink it about 30

to 45 minutes before going to bed 19 st. John's word like the other home remedies

for insomnia many people use st. John's word frequently to reduce the depression

the high price in presenting in it helps lift the level of serotonin in your

brain you have more serotonin you have more melatonin it means that you have

better sleep you can make it into useful tea as a sleep aid gather ingredients

lemon or honey optional 2 TSP of dried flowers st. John's wort 8 ounce of

boiled water how to make add this herb in a cup of boiling water

next steep for five to ten minutes and strain it you should drink this tea once

daily in the morning or 30 to 45 minutes before bedtime 20 catnip one of home

remedies for insomnia as well as a member of the large mint family is

catnip the catnip has nepetalactone properties which help you be drowsy

relaxed and ready for bed you can enjoy a warm tea of catnip with a little of

honey before you go to bed gather ingredients honey

optional 8 ounce of boiling water 3-4 tsp of fresh catnip or 1 to 2 teaspoon

of dried catnip how to make firstly you add catnip into a cup of boiling water

then you steep it for about 10 minutes and strain it you can add a little of

honey to taste well you should drink this 30 minutes before going to bed 21

get acupuncture acupuncture is one of the main components in traditional

Chinese medicine TMC and one of the oldest healing practices in the world it

is thought that stimulating specific points corrects the balance of energy or

the life force by opening up channels called meridians which close off when

stress in flames and contracts vessels the thin needles upon insertion open up

these blocked channels and allow your brain to better understand that it's

time to go to sleep it also signals the release of neuroendocrine chemicals like

tryptophan / melatonin to help you fall asleep and stay asleep

22 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

bananas I remember before a solo I had to do in

band class my teacher told me to eat a banana 30 minutes beforehand because

they helped calm you down I think it must have done something because my solo

got an honourable mention and I never do well performing under pressure bananas

contain tryptophan and potassium and magnesium as well which are muscle

relaxants have one a half an hour before bed every night and up your magnesium

levels while simultaneously relaxing your muscles 23 exercise exercise on a

regular basis and you will sleep better not only will you sleep better but you

will 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 workout right before bed or you'll

likely end up more awake 24 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 magnesium supplement directions follow the directions for

dosing 25 change your habits to get rid of the terrible sleep disorder you need

to say goodbye your bad habits immediately here are some small but

effective tips you should read you should limit your alcohol and caffeine

no coffee after noon because they may lead to sleeplessness when they occupy

more quantity if your bed is too soft or hard

your sleep may be disrupted therefore the best environment for your sleep is

quiet comfortable dark and cool room make sure that you use your bedroom for

sleep or sex not for other things such as eating foods or working with your

laptop you should switch off your mobile phone laptop or tablet when you go to

bed because they will release the blue wavelengths oppressing the productions

of melatonin which leads to your insomnia you should do exercise like

yoga aerobic or even meditation before four or five hours of bedtime this makes

your body relax and your mind calm to get a perfect sleep you usually get up

late in weekends don't you it's time to remove this habit you should sleep in

regular time to get a natural sleep like the music bedtime stories are a good

method making you sleepy you should choose the familiar story with you so

that your mind will be relaxing without distracting your attention you should

turn white noise machine which produces low-level soothing noise to help you

solve insomnia you should take a shower with hot water two hours before you go

to bed which relaxes your body and reduces the stress you can add 2 cups of

Epsom salt into hot water and soak for 15 to 20 minutes before bedtime write

down a plan for your future or you're feeling today to get rid of stress so

that your mind is ready to sleep without any anxiety or worries about your

problem the light gives a signal to your brain to wake up so you need to

eliminate the light effect while you are sleeping to have a good sleep you should

eat the foods containing calcium and magnesium that are effective sleep aids

helps fall asleep quickly according to your requirement you may choose the

suitable pillow like a flat or double or single to get better sleep if you drink

a lot of water for a few hours before bedtime

you may wake up because of urine so you should avoid drinking too much liquid

three to four hours before you go to bed it is very good to write a sleep Journal

to follow what makes you sleep difficult Lior what makes you fall asleep easily

therefore you can check the activities or foods that disrupt your sleep finally

note that taking naps during daytime causes the sleeplessness at the night

For more infomation >> 25 Natural Home Remedies For Insomnia Treatment In Adults - Duration: 22:01.

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How do you decide which treatment is right for your patient? - Duration: 1:40.

For more infomation >> How do you decide which treatment is right for your patient? - Duration: 1:40.

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Invented Arizona, Episode #4: "Prevention & Treatment of Clostridium difficile Infection" - Duration: 10:12.

Hi welcome to Invented Arizona! I'm Paul Tumarkin and I'm Taylor Hudson.

We are with Tech Launch Arizona, the office of the University of Arizona that

commercializes inventions stemming from research.

In this edition of our podcast we're talking with Gayatri Vedantam. She's a professor in the School of Animal and

Comparative Biomedical Sciences in the UA College of Agriculture and Life Sciences.

She and her co-inventor, 'Vish' Viswanathan have developed a new technology for preventing and treating the

Clostridium difficile or C.diff bacterial infection in the gut.

So Gayatri, let's start with what the C.diff bacteria is for those who don't know.

So Clostridium difficile is an enteric pathogen. That means it's an organism that causes disease in the

gastrointestinal tract and it is a gram positive bacteria and an organism that forms spores.

And so when Clostridium difficile is exposed to any sort of

harsh condition it changes into this very hearty inert structure that can

survive for a very very long time on surfaces. And it's a real problem because

it's ubiquitously present everywhere in the environment including in our

hospitals and our communities.

All right so it takes a certain kind of condition for someone to get an infection like this.

What things do we do that create these kinds of conditions where the bacteria can grow?

Okay that's a great question.

So Clostridium difficile infection, or CDI, is caused when the normal microbiota,

or the good bacteria, the good microflora in our intestinal

tract is depleted or suppressed.

And most commonly this happens upon antibiotic treatment.

So many many humans and animals will get antibiotics either prophylactically or preventively or therapeutically or for treatment.

And one inadvertent byproduct of that antibiotic treatment is that all of our good

flora are suppressed. And when good bacteria are suppressed in the GI tract that

means that niches become available for pathogens like Clostridium difficile to

now enter and colonize.

And like I said previously, this is a pathogen that's

present ubiquitously in the environment so contact with surfaces which contain

the spores or even any kind of object in the hospital or in the community that

has those spores result in Clostridium difficile entering the GI tract and

essentially colonizing the vacant landscape that's now available because

of antibiotic suppression.

It effects about up to a million people in the United States and if it's not diagnosed quickly enough,

and not treated properly enough, it is also associated with about 30,000 fatalities.

What type of symptoms will someone with a C.diff infection experience?

So once the organism gets into the intestine and establishes a foothold,

it might produce up to three different toxins or molecules that cause diarrhea

and so the disease is actually a diarrheal disease and it's very difficult

to treat because the treatment is more antibiotics and obviously continued use

of antibiotics further suppresses the microbiota so it's an ironic offshoot of

modern medicine.

Wait so this sounds like kind of a vicious cycle!

You're treating something that antibiotics caused with antibiotics.

So for your technology are we talking about prevention or a treatment?

Well we hope it will do both.

So the goal of the research in our laboratory is to try to ultimately look

for interventions to prevent or treat C.difficile infection without the use of

antibiotics and this technology that we have right now is based on something

that I said earlier, which is all this vacant landscape that opens up

after antibiotic treatment and our technology is based on the premise that

if we can colonize that landscape with good bacteria that occupy the same

niches that C.diff would occupy, we can prevent the establishment of any

C.difficile spores that get into the GI tract and then settle in or find a home.

So our technology actually uses genetic engineering to manipulate good and safe

bacteria to express proteins that C.difficile would normally express on its

surface and use to colonize the GI tract. So we are pre colonizing the GI tract

with our agent and that essentially is designed to prevent further occupancy by

Clostridium difficile. That would be a preventive and there's the scientific

basis of this project is that if we can prevent colonization of Clostridium difficile

then we don't have to worry about the downstream impacts of the disease.

The organism is only going to produce toxin very late in its growth

and cause all of the problems that it does if it's allowed to linger and if we

prevent the establishment in the first place we won't have to worry about

lingering organisms.

The hope is that we can also use this technology to knock

any existing C.difficile organisms "off their perch", so to speak.

That would be a therapeutic option and we're developing that right now.

So we know there are different strains of C.difficile - will your technology be

applicable to variations in the bacteria?

So I'm really glad you're asking that question, that's actually an outstanding question.

One of the big worries or the concerns in the C.difficile research area is that this organism exhibits

incredible genetic diversity. So we use something called a molecular typing

method to classify C.difficile into all the different flavors of which strains

are some of those flavors.

And right now there's over 500 and ribotypes, or molecular types, of Clostridium difficile,

many many many of which, if not all of which, are circulating in North America.

And our surveillance in Tucson says we have many different flavors in our Tucson area hospitals,

so our technology was specifically engineered to be widely

applicable and prevent infection caused by multiple different C.difficile strains

So when we did our preliminary studies we actually tested it on all the

circulating strains of Clostridium difficile in the Southern Arizona area,

and those studies are obviously continuing, but you're right,

our technology really is not going to be very useful if it doesn't prevent

disease caused by all the different flavors of C.difficile so it is

engineered to do exactly that.

Once it's available to the public how will we be able to take it?

The dosing of the technology is actually going to be based

on safety so right now the way that we've designed it is that our technology

will not actually stay in the GI tract very long and further disrupt any of the

microbiota that are trying to come back.

So we actually see this technology as a "use it when you need it" or "use it just before you need it" type of technology.

It will require once daily dosing at this point but in our laboratory studies as

few as one single dose of the technology is enough to actually prevent the

disease of the organism.

But the recommendation is going to be that we take it once a day.

It will be less than half a teaspoonful of a yogurt-like formulation.

Well that sounds easy enough! Thanks Gayatri so much for coming on the podcast

and sharing your technology with us today.

I would like to say a huge

gigantic shout out to the people that work in our laboratory.

None of this happens without the incredible effort that the whole team puts together

and I don't think we could ask for a better more dedicated team.

We also have veterans in our laboratory that for whom this disease is a huge problem

and so we have students that actually served in Iraq and Afghanistan,

finished their tour of duty and came back and are working in the laboratory to solve this problem

that many of their members of their community are facing or have faced.

And I think it's it's an incredible testimony to their hard work and effort that our

technology is getting off the ground.

So I would like to acknowledge them and all of our collaborators here at the U of A.

And our hospitals here in Tucson.

Wow Taylor, that was a great conversation!

Thanks for getting us some time to talk with Gayatri.

And thanks to all of you for listening to Invented Arizona!

For more information about this invention and all the other great inventors and inventions from the

University of Arizona, visit Tech Launch Arizona on the web at

techlaunch.arizona.edu

We are @TechLaunchAZ on Twitter and you can also find us on Facebook and LinkedIn.

And as always please subscribe to our monthly newsletter for stories,

updates and events from around the University of Arizona ecosystem.

You can find that at bit.ly/TLASubscribe.

Thanks for listening!