There are countless natural sleep remedies that can help you achieve a good night’s sleep. Just try them and see which ones are the right ones for you.
If you think that it is common to have wakeful nights, try some natural remedies to fix your sleep pattern. It may be common to have an “occasional” sleepless night, but insomnia is much worse.
Not only does it force you to stay awake the whole night, but it also impairs your daily functioning. Fortunately, there is a wide list of natural remedies that can be quite useful for treating a chronic lack of sleep.
“Insomnia can stop you from getting the sleep you need. Your doctor or sleep medicine specialist can recommend treatments to help you manage the condition” said Graham Rogers, MD.
After your visit to the doctor, you can try the following natural remedies to finally get some good night’s sleep.
Top 10 Natural Sleep Remedies to Try at Home
There are countless natural remedies for sleep to choose from. Fortunately, if one of these doesn’t work, you have many others to try.
Remedy #1: Drink Warm Milk with Honey
Wrapping up the day with a glass of milk and honey is one of the best homemade remedies for sleep. For instance, milk contains “sleep-inducing” amino acid tryptophan that can increase the amount of serotonin in the bloodstream. As you may already know, this hormone is a powerful natural sedative.
Remedy #2: Intake Melatonin
Melatonin is a naturally-occurring hormone that actually regulates your sleep-wake cycle. It is a by-product of serotonin which is produced when your exposure to light decreases. You can choose to take a pill with melatonin extracts to speed up the process.
Remedy #3: Eat Vitex Agnus Castus
This herb is famous for helping women during insomnia caused by their menstrual periods. As a matter of fact, a study demonstrated that patients who consumed vitex agnus castus reported fewer premenstrual syndrome symptoms and less insomnia.
Remedy #4: Use Lemon Balm
Lemon balm is a tea with a herbal supplement that is effective in relieving anxiety and calming the nerves. Not many studies have been carried out to determine the efficacy of this natural sleep remedy, but according to many generations, it works.
Remedy #5: Chamomile Tea
Chamomile is a herb that was traditionally used to reduce muscle tension and anxiety. Plus, it is excellent for soothing digestion. By just sipping a cup of hot chamomile tea after dinner, you are increasing your chances of a night of sleep.
Remedy #6: Drink Passionflower Tea
It is advisable to pair it with chamomile tea for better results.
Remedy #7: Adjust Your Diet
There are several things you can do to make your diet more sleep-friendly:
- Cut down your intake of nicotine, alcohol, and caffeine.
- Stop eating too much sugar.
- Eat foods that will make you sleep better like whole-grain crackers and turkey. Also, you should prioritize food rich in vitamin B6 like sunflower seeds, banana, and wheat germ.
- Eat foods rich in magnesium since this mineral is a natural sedative. Foods like legumes, seeds, vegetables, and whole grains can do the trick.
Remedy #8: Try Some Valerian Root
This is a herbal remedy that can be brewed as the tea or just taken as a supplement. It is used to treat anxiety and improve insomnia as it is a natural sedative. Doctors believe that valerian root increases the levels of gamma-aminobutyric acid which is a calming neurotransmitter in the brain.
As one of the best natural sleep remedies, you should take it an hour before bed. The average recommended dose is 450 mg.
Remedy #9: Eat Salmon
The Journal of Sleep Research published a study that proved that you can actually sleep better if you eat salmon. This fish has adequate levels of omega-3 fatty acids, which are excellent to treat insomnia.
There are other fishes which also have good amounts of omega-3 like tuna, sardines, and mackerel.
Remedy #10: Have You Heard of Ayurveda?
“The principles of Ayurveda state that sufficient sleep along with a proper diet, and wise utilization of energy are important for maintaining good health”, said Dr. Soniah Deep Karpal.
Therefore, according to Ayurvedic medicine, insomnia is associated with a Vata imbalance. Vata regulates your breathing and circulation, so when people have an imbalance, it can cause irritability, fear, anxiety, and of course sleep disorders. One of the best remedies for sleep promoted by Ayurveda is applying oil on the head and feet.
Before trying any of these natural sleep remedies, go to your doctor. You need to rule out your insomnia as a symptom of another chronic condition. If that is not the case, feel free to try all of these!
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