6 Natural Sleep Remedies and Techniques to Help You Get a Good Night's Sleep
Natural remedies for insomnia
Natural remedies for insomnia
Good sleep is essential for human health. But when you're struggling with insomnia, it can feel impossible to fall asleep, leaving you feeling frustrated and exhausted. If you've already tried classic tricks like reading a book and turning off blue light an hour before bed, you're probably feeling the effects of insomnia by the time morning rolls around. You may have spent hours staring at the ceiling, as reported by CNET.
If you're looking for natural remedies for sleep disorders online, melatonin supplements are often the first recommendation. But if you're looking for natural remedies and are skeptical of the efficacy or potential side effects of supplements or medications, you can try one of six natural sleep aids and techniques to help relieve insomnia.
Natural remedies for insomnia
1. Herbal tea
Drinking tea is an old practice, especially chamomile tea and Magnolia tea, which are among the types of tea that have been commonly used as natural remedies for anxiety, stress, and insomnia. You can drink a cup of herbal tea at least an hour to two hours before bed, which allows time to relax, enjoy the tea, and use the bathroom before turning off the lights. But experts advise you to make sure to check the ingredients label to make sure caffeine is not added to the ingredients.
2. Lavender oil on the pillow
If tea is not the preferred way to relax before bed, floral and herbal fragrances can be good ways to help you sleep. Some of the common essential oils for helping you sleep are lavender, chamomile, and bergamot. Experts warn against ingesting essential oils at all, but you can put a small drop on the pillow at night. Essential oils can also be diffused into the air or dried lavender can be used to make tea.
3. CBD oils
CBD oil, a non-psychoactive compound derived from cannabis, is gaining popularity for its potential health benefits.CBD is a safe and effective treatment for insomnia, and it contains almost no THC, the substance in marijuana that alters a person's mental state. Many studies suggest that CBD oil is very effective in promoting sleep and reducing anxiety. CBD can be obtained in many forms, such as oils and creams.
4. Sour cherry juice
Sour cherry juice can increase melatonin production in those who consume it before bed. The results of a study reported that drinking sour cherry juice before bed fights insomnia and helps to win longer time in bed and better sleep quality.
5. Dried passion flower
Passion flower is a fast-growing vine that produces vibrant flowers. The flower is characterized by its beautiful shape in addition to helping to fight insomnia either by consuming the dried product as herbal tea or by applying ointment using the oil extracted from it. With the consideration of not using pregnant women for this procedure.
6. Yoga and meditation before bed
Among the easy, simple, and non-challenging ways is to practice yoga or meditation before bed instead of strenuous exercise before bed. In yoga, you can focus on practicing breathing exercises and stretching, and with regard to meditation, there are many meditation exercises that can be used to eliminate insomnia and get better sleep with high quality.
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Natural remedies for insomnia
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Additional information on natural remedies for insomnia:
- Avoid caffeine, alcohol, and nicotine before bed. These substances can interfere with sleep.
- Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music.
- Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep.
- Get regular exercise, but avoid exercising too close to bedtime.
Additional information to Help You Get a Good Night's Sleep:
- In addition to the remedies and techniques listed above, there are a few other things you can do to improve your sleep.
- Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends.
- Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music.
- Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep.
- Get regular exercise, but avoid exercising too close to bed.
- See a doctor if your insomnia is severe or persistent.
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- [cnet.com].
- [bbntimes.com].
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