Quality rest makes it possible to perform our daily functions. It strengthens your immune system, improves heart health, repairs muscle tissue, promotes memory and knowledge retention, and even supports your mental health. Despite sleep being so essential to our overall well-being, one-third of adults suffer from symptoms of insomnia. And if you’re one of them, it sometimes seems impossible to close that all-important eye. Even the classic tricks — such as reading in another room and turning off blue light — may prove ineffective. Before you know it, sleep deprivation will turn you into a grumpy, dazed, unhealthy version of yourself.
When you search the internet for natural remedies for sleep disorders, melatonin supplements are usually the first recommendation. However, if you are skeptical about sleep supplementsstruggle with the side effects or simply prefer not to take pills that can make you drowsy in the morning, here are seven natural sleep aids and techniques to ease your insomnia.
For more tips on sleeping better, check out the best food to eat before bed, how to take a coffee nap And how to make the perfect sleep playlist.
Use CBD oils, gummies or creams
CBD, also known as cannabidiol, is extracted from hemp plants. CBD is a safe and effective treatment for insomnia and contains almost no THC, the substance in marijuana that alters a person’s mental state. Many studies suggest that CBD is very effective in promoting sleep and reducing anxiety. It comes in many forms, such as oils and lotions. Use at bedtime to promote drowsiness and relaxation.
Brew a warm cup of herbal tea
Making tea is an ancient custom. Chamomile, valerian root, and magnolia tea are all natural remedies for anxiety, stress, and insomnia. Drink a cup of one of these herbal tea at least an hour to two hours before going to bed – this will give you time to relax, enjoy the tea and go to the bathroom before the lights go out. Be sure to look at the nutrition label to make sure no caffeine has been added to the ingredients.
Put a drop of lavender oil on your pillow
One of the more popular home remedies: essential oils. If tea isn’t your favorite way to relax before bed, floral and herbal scents are good ways to promote sleep. Some popular essential oils for sleep include lavender, chamomile, and bergamot. Essential oils should never be ingested, but you can put a small drop on your pillow at night. You can also diffuse essential oils in the air or use dried lavender to make tea.
Put a few drops of this lavender essential oil in a diffuser to help you drift off. You can also dilute it with water and spray a little on your pillow.
Drink tart cherry juice
Tart cherry juice can increase melatonin production in those who consume it before bed. In the same study, the group that drank the cherry juice spent more time in bed, slept and achieved higher overall sleep efficiency. This suggests that tart cherry juice has the potential to promote insomnia.
Try dried passion flower or extract oil
Not to be confused with passion fruit – passion flower is a fast-growing vine that produces vibrant blooms. Not only is the plant beautiful, it can even help you fall asleep through herbal tea or extract oil. A recent study concluded that passion flower has the potential to treat insomnia. However, it is not recommended for pregnant women.
Make sure you get enough magnesium
Magnesium, a powerful nutrient, is responsible for regulating hundreds of processes in the body, including sleep. Magnesium occurs naturally in foods such as nuts and seeds, spinach, soy milk, yogurt and whole grains. Try lightly snacking on foods high in magnesium an hour or two before bed. If you think you’re not getting enough magnesium in your diet and suspect it might help your sleep, try adding one supplement.
Concentrating on your breathing will help you relax before going to bed.
Practice yoga and meditation before bed
Strenuous exercise before bed isn’t always a good idea, but practicing light yoga or meditation before bed has been linked to less insomnia and better sleep. Continue simple yoga poses, such as cat-cow, forward fold, or bridge, focus on your breath and feel the stretch. There are also many self-guided meditation apps available.
For more health tips, here’s how to create the ideal environment for a better night’s sleep And how to sleep cooler without air conditioning.