If you’re one of the millions of people who suffer from insomnia, you know how frustrating and exhausting it can be. Insomnia can make it difficult to get a good night’s sleep, which can affect energy levels, mood and overall health. There are various treatments for insomnia, but many people prefer natural remedies.
If you’re looking for a natural way to tackle your insomnia, here are eight remedies that can help you sleep better.
1. CBD oil
CBD oil is a popular natural remedy for many health conditions, including insomnia. CBD oil is thought to work by interacting with the body’s endocannabinoid system, which helps regulate sleep. A small study published in 2019 found that people who took CBD oil before bed slept better than those who didn’t. You can find packages of 1000 mg of cannabidiol oil which are easy to use and dose.
If you’re interested in trying CBD oil for insomnia, make sure you buy it from a reputable source and check with your healthcare provider first. It’s also important to note that CBD oil is not regulated by the FDA, so it’s important to do your research before purchasing.
2. Chamomile tea
Chamomile tea is a popular herbal tea that has long been used as a natural remedy for insomnia. Chamomile contains compounds that are believed to have calming and relaxing properties. A small study found that chamomile tea improved sleep quality in people with insomnia.
Chamomile tea is generally considered safe for most people, but you should avoid it if you are allergic to ragweed or daisies. Also, be sure to check with your healthcare provider if you are taking any medications, as chamomile may interact with some medications.
3. Valerian root
Valerian root is an herbal remedy that has been used for centuries to treat insomnia and other sleep disorders. Valerian root is thought to work by increasing levels of a chemical called gamma-aminobutyric acid (GABA), which helps promote relaxation. A small study published in 2016 found that valerian root improved sleep quality in people with insomnia.
Valerian root is generally considered safe, but it can cause some side effects such as headaches, upset stomach, and dizziness. It’s also important to note that valerian root can interact with some medications, so be sure to check with your healthcare provider before taking it.
4. Lavender oil
Lavender oil is widely known for its calming and relaxing properties, making it the perfect natural remedy for insomnia. Simply add a few drops of lavender oil to your diffuser before bed, or apply topically to your temples and wrists. You can even add a few drops to your bath for a more relaxing experience. In addition, research has shown that lavender oil can also help improve sleep quality.
If you have trouble falling asleep, try lavender oil. It’s gentle and natural, so you can use it every night without fear of side effects.
5. Melatonin
Melatonin is a hormone that helps regulate sleep. Your body naturally produces melatonin, but levels can drop as you age. Taking a melatonin supplement can help you fall asleep faster and improve the quality of your sleep. Melatonin supplements are available without a prescription and usually do not cause side effects. Also, try eating foods that contain melatonin, such as cherries, bananas, and almonds.
It is important to talk to your doctor before taking any supplements, as they may interact with other medications you are taking. This is especially important if you have a medical condition.
6. Exercise
Exercise is a good way to improve the quality of sleep. Not only does it help you fall asleep faster, but it also helps you sleep more deeply. A study published in 2019 found that people who exercised regularly had better sleep quality than those who did not exercise. In addition, exercise can help reduce stress and anxiety, which can also affect your sleep. If you have trouble sleeping, try adding moderate exercise to your daily routine.
Just be sure to avoid exercising too close to bedtime, as it can make it harder to fall asleep. It’s also important to talk to your doctor before starting any new exercise routine, especially if you have a medical condition.
7. Reduce caffeine intake
Caffeine is a stimulant that can make it difficult to fall asleep and stay asleep. If you’re struggling with insomnia, try reducing your caffeine intake or eliminating it altogether. This includes coffee, tea, soft drinks, energy drinks and chocolate. It’s important to note that caffeine can stay in your system for up to 8 hours, so it’s best to avoid it at the end of the day.
If you can’t seem to live without your morning cup of coffee, try switching to decaf or try to drink less throughout the day. Also, be sure to read food labels, as caffeine is often added to processed foods and beverages. It’s best to avoid them if you’re trying to cut back on caffeine.
8. Create a bedtime routine
Creating a bedtime routine can help signal to your body that it’s time to sleep. This can include taking a hot bath, reading a book, or writing in a journal. Once you’ve created your bedtime routine, stick to it as much as possible and avoid working or using electronic devices at bed. Creating a relaxing and peaceful environment will help you fall asleep faster and sleep more soundly.
Also, make sure to avoid napping during the day as this can make it difficult to sleep at night. It’s best to stick to a regular sleep schedule as much as possible.
If you are struggling with insomnia, there are many natural remedies that can help. These include lavender oil, melatonin, exercise and reducing caffeine intake. Creating a bedtime routine can also be helpful. Talk to your doctor before trying any new treatments, as they may interact with other medications you take.
If you have a medical condition, it’s especially important to talk to your doctor before trying any new treatment. Some people may find that certain remedies work better for them than others. Trial and error is often necessary.
