A good night’s sleep is essential for your well-being. But when you’re battling insomnia, falling asleep can feel impossible and frustrating, especially if you’ve already tried.like reading a book and turning off the blue light. And when morning comes, of a night spent staring at the ceiling.
If you search the internet for natural remedies for sleep disorders, melatonin supplements are usually the first recommendation. However, if you areFight side effects or just prefer not to take pills, here are six natural sleeping pills and techniques to help ease your insomnia.
Make a nice cup of herbal tea
Tea is an ancestral 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 hours before bed, this gives you time to relax, enjoy the tea and go to the bathroom before the lights go out. 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 most popular household remedies – essential oils. If tea isn’t your favorite way to wind down before bedtime, floral and herbal scents are great 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 small drop on your pillow at night. You can alsoessential oils in the air or use dried lavender to make a tea.
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 the mental state. Numerous 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 bedtime to promote drowsiness and relaxation.
Drink tart cherry juice
Tart cherry juice from tart cherries may increase melatonin production in those who consume it before bedtime. In the same study, the group that drank cherry juice spent more time in bed, slept, and achieved better overall sleep efficiency. This suggests that tart cherry juice has the potential to relieve insomnia.
Try dried passion flower or oil extract
Not to be confused with passion fruit – passionflower is a fast growing vine that produces showy flowers. Not only is the plant beautiful, but it can even help you fall asleep as an herbal tea or oil extract. A recent study concluded that passionflower has the potential to treat insomnia. However, it is not recommended for pregnant women.
Practice yoga and meditation before bed
Doing intense exercise before bed isn’t always a good idea, but practicing light yoga or meditation before bed has been linked to less insomnia and better sleep. To cross, such as the cat-cow, forward fold, or bridge, focusing on your breath and feeling the stretch. There are also many self-guided available.
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The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.