Natural Sleep Remedies to Get the Best Sleep Ever

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.

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.

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.

5. Exercise

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).

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.