Good sleep is essential to your well-being. But if you struggle with insomnia, even classic tricks like reading in another room and turning off the blue light can prove ineffective – leaving you staring at the ceiling for hours. And when the morning comes, your mind and body will feel the effect.
If 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 any pills, here are six natural sleep remedies and techniques to help ease your insomnia.
Read more: Use these 13 hacks to sleep cool during a heat wave
Make a cup of hot herbal tea
Tea is an ancient practice. Chamomile, valerian root and magnolia tea are natural remedies for anxiety, stress and insomnia. Drink a cup of one of these herbal teas at least one to two hours before bed – this gives you time to relax, enjoy the tea and use the toilet before turning off the lights. Be sure to look at the nutrition label to make sure no caffeine has been added to the ingredients.
Place a drop of lavender oil on your pillow
One of the most popular household products – essential oils. If tea isn’t your favorite way to wind down before bed, floral and herbal scents are good ways to aid sleep. Some popular essential oils for sleep are lavender, chamomile, and bergamot. Essential oils should never be ingested, but you can place a small drop on your pillow at night. You can too diffuse essential oils in the air or use dried lavender to make a tea.
Use CBD oils, gummies or creams
CBD, also known as cannabidiol, is extracted from hemp plants. CBD is a safe and effective insomnia treatment that contains almost no THC, the psychoactive substance in marijuana. Many studies have shown that CDB is very effective in promoting sleep and reducing anxiety. It comes in many forms, such as oils and lotions. Use at bedtime to promote sleepiness and relaxation.
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 cherry juice spent more time in bed, asleep, and achieved higher overall sleep efficiency. This suggests that tart cherry juice has the potential to help with insomnia.
Try dried passionflower or oil extract
Not to be confused with Passionflower – Passionflower is a fast growing vine that produces vibrant flowers. Not only is the plant beautiful, it can even help you sleep with an herbal tea or oil extract. A recent study concluded that passionflower has the potential to treat insomnia. However, it is not recommended for pregnant women.
Practice yoga and meditation before bed
Vigorous exercise before bed isn’t always a good idea, but practicing light yoga or meditation before bed has been linked to reduced insomnia and better sleep. Check it out simple yoga poses, such as cat-cow, forward fold, or bridge, focusing on your breath and feeling the stretch. There are also many self-referrals meditation apps available.
For more sleep tips, here’s how to create the perfect environment for better sleep and how to sleep cooler without air conditioning.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.