Meditation, yoga, supplements, and essential oils can all help you sleep better. If you’re struggling with poor sleep quality or insomnia, natural sleep aids may be able to help.
This article discusses natural sleep remedies. This text also provides reasoning to back up the assertions that natural sleep aids work and gives other tips for how to get a good night’s sleep.
Melatonin
Melatonin is a naturally-occurring hormone. It helps regulate the sleep-wake cycle in the brain. Your body produces it during the night when the light is low.
Melatonin supplements are good for conditions associated with low levels of melatonin, such as:
- Aging
- Mood disorders like depression
- Delayed sleep-phase syndrome, which occurs when you fall asleep late at night and wake in the late morning or afternoon
- Jet lag, when your sleep cycle is disrupted by a time zone change
Melatonin supplements may help improve sleep quality and morning alertness in older adults who have difficulty sleeping.
Melatonin that is timed release is used to help with insomnia for those who are over the age of 55. Most studies suggest taking melatonin a few hours before bed for a period of up to 13 weeks.
With melatonin, the timing is important. Melatonin should not be taken in the morning as it can interfere with your regular sleep pattern. The best time to JIO is in the afternoon or early evening if you want to regulate your sleep cycle.
Light Exposure
Light therapy is sometimes used in sleep treatment plans.
Light exposure affects the body’s circadian rhythm, telling it when to go to sleep and when to wake up. If you’re struggling to sleep at night, try going on a short walk outdoors in the morning.
A home light therapy unit can also help. Ask your doctor or sleep specialist about these devices.
If you have trouble staying awake in the late afternoon, you may need more light in the afternoon. Get some fresh air by taking a walk in the afternoon while the sun is still out. You could also try light therapy for a couple of hours in the evening.
Meditation and Relaxation Techniques
Meditation may help you sleep. Meditation can help to slow your breath and reduce cortisol levels (the stress hormone).
During meditation, you focus your attention on one particular thing. Choose a relaxing sound, word, or phrase to focus on while you breathe. Meditation can help:
- Increase awareness of your body
- Relax your body
- Calm your mind
Types of meditation include:
- Guided meditation, where someone else’s voice helps you relax
- Vipassana meditation, a Buddhist mindfulness practice
- Yoga Nidra, a kind of guided meditation
- Body scan, where you focus your attention on the feelings in different parts of your body
You can also try:
- Visualization: This involves imagining a relaxing scene. Try this for 20 minutes while lying in bed. Involve all your senses. For example, picture yourself on a tropical island. Think of the way the warm breeze feels on your skin. Imagine the scent of the flowers. Look at the water and listen to the waves. The more vivid the image and the more senses you involve, the more effective it will be.
- Relaxation response: This is a way to counter daily life’s “fight or flight” stress. It is usually achieved by sitting quietly for a few minutes while concentrating on a single focus word.
- Mindfulness: This type of meditation involves focusing on your mind in the present.
Yoga and Tai Chi
Yoga is a system designed to promote relaxation, better breathing, increased physical activity, and overall wellness. It has origins in Indian philosophy. The three components of a healthy lifestyle have been described as the union of mind, body, and spirit.
A cited review from 2017 states that there is evidence that yoga can help improve symptoms of insomnia. The review also found that mindfulness-based stress management and tai chi have benefits. Tai chi is a type of slow-motion exercise.
Hypnosis
In a state of hypnosis, a person is more likely to be focused, aware, and receptive to suggestions. How it works is not well understood.
Hypnosis may bring about changes in the body. Examples include:
- Decreased heart rate
- Decreased blood pressure
- An increase in alpha waves, slower brain waves that help you relax
If you are struggling with anxiety, cognitive behavioral therapy in combination with hypnosis and relaxation techniques may be helpful for you. So far, though, the studies have not been well-designed.
Acupuncture
Acupuncture and acupressure may help with insomnia. Studies have shown some evidence that acupressure can help. The research on how effective acupuncture is is mixed.
Aromatherapy
The analysis found that there is evidence that aromatherapy may improve sleep quality. Aromatherapy massage was more helpful than inhalation. Although the review noted some positive aspects, it also noted that better-quality studies are needed.
Lavender has been widely used as a folk remedy for a long time. It is one of the most soothing essential oils.
Try putting a lavender sachet under your pillow. To use lavender for anxiety, either put one to two drops of lavender oil in a diffuser or place a drop or two on a handkerchief to inhale as needed.
If you want to try adding something to your bath to make it more relaxing, you can try a few drops of lavender oil. A warm bath can also help decrease body temperature. This may help you sleep.
Some other essential oils that people use to help with sleep are chamomile, lavender, and ylang-ylang. These include:
- Chamomile
- Patchouli
- Ylang-ylang
Vitex Agnus Castus
It is a small deciduous tree with lavender or blue flowers. Vitex agnus castus, also known as the chaste tree, is a small deciduous tree with lavender or blue flowers. It may be helpful for people who have difficulty sleeping or who have sleep disturbances during menstrual periods or menopause.
In one study, females were treated with Vitex agnus castus combined with:
- Magnolia extracts
- Soy isoflavones, a plant compound that has properties similar to the hormone estrogen
- Lactobacilli, a beneficial bacterium sometimes added to yogurt
Study participants were followed for one year. This treatment was found to be safe and effective.
Keep in mind that this herb should not be used by:
- People on birth control pills
- Those receiving hormone replacement therapy
- People taking dopamine-related medications
Valerian
Valerian (Valeriana officinalis) is an herbal home remedy. The best way to consume it is by brewing it as a tea or taking it as a supplement. Its uses include:
- Reducing anxiety
- Improving sleep quality
- As a sedative
Inconsistent results have been found from clinical trials of valerian for insomnia. There’s no difference in sleep quality between people who take valerian and those who take a placebo, according to studies that measure sleep quality.
Some people who participated in the study said that they slept better after taking valerian.
Valerian may impact GABA levels. This is a calming chemical in the brain. Valerian also relieves muscle spasms. This is thought to help menstrual period pain.
Valerian is typically taken an hour before bed. A standard dose is 450 milligrams. If you take it during the day, it might make you feel sleepy. It is often taken in 300-milligram doses, two to three times with meals.
Lemon Balm
Lemon balm (Melissa officinalis) is a tea and herbal supplement. It is said to relieve anxiety and calm nerves. It is sometimes included with valerian in supplements.
According to a 2013 study, lemon balm may be helpful. There is no evidence to support the use of lemon balm or other herbal supplements for sleep.
Eat Tryptophan
You can find tryptophan in supplements, but also in foods like turkey or chicken, eggs, spirulina, cashews, whole grains, potatoes, and bananas. The next time you have trouble falling asleep, try snacking on a turkey and whole wheat sandwich with a banana. Tryptophan is a natural amino acid or protein found in many foods. It’s a natural precursor to melatonin and serotonin. Your body produces melatonin before you go to bed as a way of telling you to sleep, but this does not always work. Therefore, consuming tryptophan increases your body’s production of melatonin. Turkey contains tryptophan, an amino acid that causes drowsiness. After eating a large Thanksgiving meal, many people feel the need to take a nap.
Progressive Relaxation Puts You Under
If you’re feeling stressed, it can be helpful to take a break and do something calming. Herbert Benson came up with this technique decades ago.
Get into bed and lie on your back when you want to learn how to lower your stress. You can do this anytime you have time and privacy. Stretch out straight, arms by your sides.
Directions
- Close your eyes.
- Concentrate your attention on your toes. Tense them as hard as you can, but just your toes. Let the rest of your body remain still.
- Hold the tension for a few seconds, then release. Repeat.
- Repeat with the rest of your feet.
- Work your way up your body, tensing muscles in just parts of your body at a time, then relaxing them.
- Go until you reach the top of your skull. If you get that far.
Chamomile Soothes and Relaxes
Chamomile tea can help you fall asleep. It can also help with stomach aches, reducing menstrual pain, and relieving chest colds.
You will need…
- 3 parts chamomile
- 2 parts peppermint
- 2 parts lemon balm
- 1 part lavender and passionflower
- 1 part catnip
- 1/4 part valerian root
Directions
- Shortly before you wish to go to sleep.
- Blend and mix all the herbs.
- Boil water, then pour it into a mug.
- Place 1 tablespoon of the herb mix in an infuser.
- Put the infuser into the hot water and let it steep for 2-4 minutes.
- As it cools, savor the delicious taste.
Magnesium Enables Your Muscles to Relax
In order for your muscles to contract, they need calcium. In order for them to relax, they need magnesium. The majority of Americans consume more calcium than magnesium, resulting in an imbalance that leaves muscles feeling twitchy and tense.
Other signs that a person is not getting enough magnesium include feeling irritable, having trouble sleeping, and experiencing restless leg syndrome. The twitchy, jerky movement of your legs while you are asleep is called a hypnagogic jerk. Sometimes that even wakes you up.
Magnesium deficiency can cause fatigue, but it can also lead to insomnia. Magnesium is required in order to produce serotonin and melatonin, both of which contribute to a good night’s sleep.
Directions
- Stop drinking coffee, alcohol, caffeine, salt, and sugar, which drain magnesium from your body.
- Eat more foods that contain magnesium. Many nuts such as almonds and cashews, avocados, brown rice, and much more. Try drinking mineral water that contains magnesium.
- Take magnesium supplements.
Condition Yourself to Sleep in Bed
Too many people make their bed their home. People do a lot of activities while in bed, such as eating, reading, watching TV, surfing the internet, working puzzles, and talking on the telephone. This indicates to your body and mind that the bed is a place for enjoyable activities, work, or socializing.
You should only use your bed for two activities: sleeping and resting. If you can’t fall asleep, get out of bed and do something else in another room. You want to train your body to sleep in the bed like Pavlov trained dogs to associate the sound of a bell with food. Bed equals sleep (and intimate time with your partner).
Prepare Your Entire Bedroom for Sleep
Establish a set schedule. To establish a sleep schedule, aim to go to bed and wake up at around the same time every day. Get into the habit of doing it, and it will be much easier. Although it can be difficult due to work and social lives, it is important to try to create a weekday routine.
Don’t drink alcohol to sleep. Yes, it makes you feel sleepy. The act of digestion interferes with sleep, leading to less healthy sleep overall. Avoid caffeine by steering clear of coffee, tea, soda, and energy drinks. You should also check the labels of over-the-counter medications, as some of them may contain caffeine. Do not use nicotine products for several hours before going to sleep.
Keep your bedroom dark and cool. Draw the drapes shut. Buy thicker curtains if street lights shine through them. Set the temperature low. What would you do if you were stuck in a cave overnight with nothing to do?
Consider using adjustable beds. Adjustable beds are suitable for everyone. Mattress Picks says that beds are no longer just for seniors or people recovering from an illness or injury. An adjustable bed is a bed that can have the head and/or foot raised or lowered into a variety of flexible positions to make it more comfortable. Are you more comfortable when you’re resting in a recliner? This is similar to that experience.
Exercising Does Help Tire You Out
People who exercise regularly also tend to sleep better, which is not surprising. People who sleep on their left side fall asleep faster, remain asleep for longer, and get more healthy sleep than people who sleep on their right side. 68% of people who take magnesium before bed don’t have leg cramps.
According to studies, even moderate exercise can help chronic insomniacs sleep better. One study found that walking helped insomniacs sleep faster and for longer periods of time. Although more intense exercise sessions made them tired, they prevented them from sleeping well. However, athletes know that if they work too hard and overstress themselves, they may have difficulty sleeping.
Research indicates that people who regularly engage in physical activity sleep more soundly, for longer periods of time, than those who are inactive.
4-7-8 Breathing Technique
Dr. Andrew Weil is a prominent figure in the field of holistic health. He shows people how to fall asleep by simply breathing.
Directions
- Sit with your back straight.
- Place the tip of your tongue just behind your upper front teeth.
- Get all the air out of your lungs by blowing out of your mouth.
- Close your mouth.
- Inhale through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale to a count of 8. Blow the air out of your mouth forcefully, making a whoosh sound.
- Repeat three times, for a total of four cycles.
Tip/Note
You should never do more than four cycles at a time for the first month. Once you get accustomed to it, you can gradually increase to a maximum of eight cycles.