Natural Sleep Remedies: Sleep plays an integral part in our daily lives as it helps our body to repair and rejuvenate itself after a long day of work. When we are well-rested, we are able to function better, think more clearly, and be more productive.
In spite of the benefits associated with sleep, most of us are still missing out on our much-needed rest. This may be due to our lifestyle, medications we are taking, or perhaps due to sleep disorders like insomnia, sleep apnea, GERD, anxiety, and the like. That said, it is high time that we do something about our night’s sleep in order to reap its numerous benefits.
Natural Sleep Remedies: Tips
Although there are medications, like sleeping pills, that can help you sleep at night; they may come with side effects that can leave you groggy the following day. The good news is that there are several tips that you can follow too, not only to improve sleep but potentially get the best that you’ve had in a long time. Here are a few to get you started.
1. Drink Chamomile Tea
Chamomile is a type of herb that is often used is soothing digestion, alleviating muscle tension, and even lowering anxiety levels. This, in turn, can help you fall asleep at night.
- Have some chamomile tea after you eat dinner but avoiding drinking too close to your bedtime since you may need to go to the bathroom in the middle of the night.
- Aside from chamomile, you can also try ashwagandha, passionflower, and hops to help you sleep.
Drinking herbal tea may also have other potential health benefits, aside from helping you fall asleep.
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2. Eat Foods That Help You Sleep
You may not be aware, but the type of food that you eat can play a role as to whether you’re getting a good night’s sleep. For example, it is not recommended to drink caffeine or alcohol close to bedtime because both can prevent you from falling asleep easily. A better option would be to consume foods that will actually help you sleep.
- These include whole-grain crackers because they contain carbohydrates, or bananas and sunflower seeds because they are high in vitamin B6.
- Keep in mind that tryptophan is needed to produce serotonin which is later converted to melatonin. Your melatonin production can help you fall asleep at night.
Discover: If you are looking for other foods that can help you sleep better at night, try the ones listed here.
3. Expose Yourself to Natural Light
If you are looking for natural sleep remedies that will improve your sleep quality, then exposing yourself to sunlight can help a lot.
- Our circadian rhythm, or sleep-wake cycle, relies on light exposure to tell our body when it is time to wake and when it is time to sleep.
- Lack of adequate sunlight contributes to sleep disturbances which can lead to disorders such as insomnia, anxiety, sleep apnea, and the like.
4. Use Essential Oils
Essential oils are typically extracted from the bark, fruit, flower, seed, leaf, or even the root of a tree or plant. The oils from these plants or trees can help promote sleep by setting a relaxing atmosphere for the body to unwind.
- Oils such as lavender and chamomile are known to help you feel calm and relaxed, both of which are important for sleeping.
- Diffuse some lavender, Roman chamomile, or even rose essential oil in your bedroom to help you with your night’s sleep.
If you think that exercising is just for weight loss or toning your body, think again. Adding even a simple workout to your day can do more than just keep your weight down. As a matter of fact, it is proven to be effective in helping you sleep better at night.
- If you are looking for natural sleep aids, exercise is one option to consider because it can set your day right and help you enter a calm and relaxed state at night; hence, influencing sleep.
- If you are wondering what exercises can help improve sleep, try taking a 30-minute brisk walk after dinner (but not too close to bedtime).
Related: Your sleep is our priority. If you are suffering from Insomnia or stress induced sleeplessness, you may want to consider trying a weighted blanket.
6. Establish a Routine
Part of sleep hygiene includes your nighttime routine that can help prepare you to fall asleep.
- This can be something as simple as taking a warm bath before bedtime, followed by reading a few pages of a book.
- It can even involve diffusing some essential oils while meditating.
- Another important point to consider when it comes to sleep hygiene is to get to bed at the same time, get up at the same time, even on weekends. Consistency is key. This way, your body will release melatonin more easily, so that you will feel sleepy and ready for bed.
Practicing these sleep habits can be hard to maintain on a daily basis, but it would be a good idea to practice.
7. Build a Sleep-Friendly Environment
It is understandable that sleep can be challenging at times, especially when you have insomnia. This is why it is a good idea to create a calm and relaxing bedroom environment that can make falling asleep easier.
- If you are looking for natural sleep remedies, you can start with removing any digital clocks or electronics that emit blue light as this can interrupt your sleep.
- Turn off the notifications from your phone and other devices as you sleep.
- It would be a good idea to draw the curtains too so that there will be less light penetrating your bedroom.
- According to the National Sleep Foundation, the recommended temperature in the bedroom should be around 60 to 67 degrees.
It would be a good idea to upgrade the mattress to one with cooling gel technology. The Nectar Memory Foam Mattress is one such brand that offers a cooling cover as well as gel memory foam. It is especially important to get rid of your current mattress when it is starting to sag or have had your mattress for more than 10 years.
8. Try a Hot Bath
If you are looking for natural sleep aids, then adding not just a bath, but a hot bath, to your list of things to do before bedtime is worth it. Studies show that taking a hot bath for at least an hour and a half prior to bedtime makes it easier for you to fall asleep.
A Final Thought
If you have sleep disorders like insomnia, anxiety, and the like, the natural remedies mentioned here are worth making use of. However, if you find that you are still not sleeping, it may be time to talk to your doctor. After all, getting enough sleep is easier said than done. This is especially true when you have a lot on your mind, or your work schedule is shift-based.
It is important to make sleep a priority as it helps our bodies recover on a cellular level. Taking time out for yourself is the best natural medicine when trying to ease stress and reset your sleep schedule. After you’ve seen your doctor, why not consider a staycation? Spend a few days visiting local attractions, plant flowers in your garden and make time for relaxation in your home. Your body and mind will surely thank you. Sweet dreams!
Before you go: Can you really go days without sleep? Here’s our take on how long a human can go without sleep.