Replace Melatonin With These 7 All-Natural Sleep Aids for Insomnia

It’s no secret how important sleep is to your daily functioning. Sleep strengthens the immune system, improves heart health, repairs muscle tissue, promotes memory and knowledge retention, and even improves mental health. Despite sleep being so essential to our overall well-being, a third of adults experience symptoms of insomnia. And if you’re one of them, getting that all-important sleep can seem impossible sometimes. Until the classic tricks, such as reading in a room other than your bedroom and avoiding blue light, may be ineffective. Before you know it, sleep deprivation turns you into a grumpy, dazed, and unhealthy version of yourself.

When you search online for natural remedies for sleep disorders, melatonin supplements are often the first recommendation. However, if you are skeptical of sleep supplementsIf you experience side effects or simply prefer not to take any pills that might make you groggy in the morning, here are seven natural sleep remedies and techniques to try to help alleviate your insomnia.

For more tips on how to sleep better, check out best food to eat before bed, how to take a coffee nap It is how to create the perfect bedtime 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 mental state-altering substance in marijuana. Many studies suggest that CBD is very effective in promoting sleep and decreasing anxiety. It comes in various forms such as oils and lotions. Use before bed to promote drowsiness and relaxation.

Prepare a hot cup of herbal tea

Preparing tea is an ancient practice. Chamomile, valerian root and magnolia tea are natural remedies for anxiety, stress and insomnia. Drink a cup of one of these herbs tea at least one to two hours before bed – this gives you time to relax, enjoy your tea and use the bathroom before lights out. Be sure to read 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 most popular home remedies is essential oils. If tea isn’t your favorite way to relax before bed, 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 drop on your pillow at night. You can also diffuse essential oils in the air or use dried lavender to make a tea.

Place a few drops of this lavender essential oil in a diffuser to help you fall asleep. You can also dilute it in water and sprinkle some on your pillow.

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Drink tart cherry juice

Tart cherry juice from tart cherries can increase melatonin production in those who consume it before bed. In the same study, the group that drank cherry juice spent more time in bed sleeping and had greater overall sleep efficiency. This suggests that tart cherry juice has the potential to help with insomnia.

Try dried passionflower or oil extract

Not to be confused with passion fruit – passion fruit is a fast-growing vine that produces vibrant flowers. The plant is not only beautiful, but it can also help you fall asleep with herbal tea or oil extract. A recent study concluded that passionflower has the potential to treat insomnia. However, it is not 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 magnesium-rich foods an hour or two before bed. If you believe you are not getting enough magnesium in your diet and suspect it might help your sleep, try adding a supplement.

Practice yoga and meditation before bed

Strenuous exercise before bed isn’t always a good idea, but doing gentle yoga or meditation before bed has been linked to decreased insomnia and better sleep. Go through simple yoga poses, like 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, see how to create the ideal environment for better sleep It is how to sleep cooler without air conditioning.