It’s not always easy to get a good night’s sleep. If you’re one of the one-third of adults who have insomnia symptoms, you won’t just feel exhausted during the day; you might also be losing out on some key benefits to heart health and mental health. And if you’ve given up on the classic tricks, such as reading in a room other than your bedroom and avoiding blue light, we might have some better solutions for you.
Melatonin supplements are usually the first recommendation to combat insomnia. However, if you’re skeptical about sleep supplements, experience the side effects or would just rather not take any pills that may leave you groggy in the morning, these are the top seven natural sleep aids and techniques to try to help ease your insomnia.
For more tips on better sleep, check out the best food to eat before bed, how to take a coffee nap and how to create the perfect sleep playlist.
Use CBD oils, gummies or creams
CBD, also known as cannabidiol, is derived from hemp plants. CBD is a safe and effective treatment for insomnia that contains almost no THC, the substance in marijuana that alters one’s mental state. Many studies suggest that CBD is very effective in promoting sleep and decreasing anxiety. It comes in many forms, such as oils and lotions. Use before bed to promote sleepiness and relaxation.
Brew a hot cup of herbal tea
Brewing tea is an ancient practice. Chamomile, valerian root and magnolia tea are all natural remedies for anxiety, stress and insomnia. Drink a cup of one of these herbal teas at least an hour to two before bed — this gives you time to relax, enjoy the tea and use the bathroom before lights off. 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 household remedies — essential oils. If tea is not your favorite way to relax before bedtime, floral and herbal fragrances 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 put a little drop on your pillow at night. You can also diffuse essential oils into the air or use dried lavender to make a tea.
Put a few drops of this lavender essential oil in a diffuser to help you drift off. You can also dilute in water and spray a little on your pillow.
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Drink tart cherry juice
Sour cherry juice from tart cherries can increase melatonin production in those who consume it before bedtime. In the same study, the group that drank the cherry juice spent more time in bed and asleep and achieved higher overall sleep efficiency. This suggests that tart cherry juice has the potential to aid insomnia.
Try dried passionflower or extract oil
Not to be confused with passionfruit — passionflower is a fast-growing vine that produces vibrant flowers. Not only is the plant beautiful, but it can even help you fall asleep through herbal tea or extract oil. A recent study concluded that passionflower has the potential to treat insomnia. However, it isn’t recommended for those who are pregnant.
Make sure you’re getting enough magnesium
Magnesium, a powerful nutrient, is responsible for regulating hundreds of processes in the body — including sleep. Magnesium is found 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 believe that you aren’t getting enough magnesium in your diet and suspect it could help your sleep, try adding a supplement.
Focusing on your breathing can help you relax before bed.
Practice yoga and meditation before bedtime
Strenuous exercise before bed is not always a good idea, but practicing light yoga or meditation before bed has been linked to decreased insomnia and better sleep. Go through simple yoga poses, such as cat-cow, forward fold or bridge, focusing on your breath and feeling the stretch. There are also many self-guided meditation apps available.
For more health tips, here’s how to create the ideal environment for better sleep and how to sleep cooler without air conditioning.
