We believe that a good night’s sleep is essential, so we’ll discuss Natural Remedies for better sleep here. A good night’s sleep isn’t just about waking up refreshed; it’s also crucial for your immune system. Quality sleep also plays a role in improving brain function and overall health. However, did you know that many people struggle with insomnia due to unhealthy habits, stress, or even environmental factors?
Perhaps you’re one of those who often feel restless at night because you can’t sleep. Don’t worry, you’re not alone. Instead of relying on sleeping pills, which only cause a buildup of chemicals in the body or even lead to dependency, why not try research-backed natural solutions to help you sleep soundly at night?
Here, we’ve compiled several Natural Remedies for Better Sleep that you can consider to improve your sleep quality.
9 Natural Remedies for Better Sleep To Know
1. Drink Herbal Teas Before Bed
Herbal teas are no secret in the health world. They have been used for centuries as a natural way to relax and improve sleep quality. Some of the best herbal teas for sleep quality are:
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– Chamomile Tea
Why chamomile tea? This tea contains apigenin, an antioxidant that binds to certain receptors in the brain, thereby increasing sleepiness and reducing insomnia.
– Lavender Tea
Lavender tea has a calming effect and can reduce anxiety that often disrupts sleep. This means it can improve sleep quality for people with mild insomnia. (Healthline).
– Valerian Root Tea
Have you heard of valerian? This natural sedative plant can be a good friend for those who have trouble sleeping. Tea made from this plant can quickly induce sleep. (NIH).
Tip: If you take this step, drink this herbal tea at least 30 minutes before bed, and avoid caffeinated beverages in the evening.
2. Practice Deep Breathing Exercises
Besides trying herbal tea, you can also improve your sleep quality by practicing deep breathing exercises.
Breathing exercises can signal your nervous system to relax. You can try the 4-7-4 breathing method before bed. Here’s how to do this breathing exercise:
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
- Repeat this exercise 4 times
The 4-7-4 breathing method can promote calm, reduce anxiety, and slow your heart rate, preparing you for sleep (Verywell Mind).
3. Take a Warm Bath or Foot Soak
Taking a warm bath or soaking your feet for 1 to 2 hours can reset your body temperature. If done before bed, it will help improve sleep quality. When your body feels cool after a warm bath, your body will signal your brain to sleep.
When soaking your feet, you can add Epsom salt (rich in magnesium, which helps relax muscles). You can also add lavender essential oil (for calming aromatherapy).
4. Try Magnesium-Rich Foods
One reason people can’t sleep well is a magnesium deficiency. So, try consuming foods rich in magnesium to help you feel better.
Among the foods rich in magnesium are:
- Almonds
- Pumpkin seeds
- Avocados
- Spinach
- Bananas
If you have difficulty finding these foods, you can also try magnesium supplements, but consult your doctor first, especially if you have certain health conditions. (PubMed).
5. Reduce Blue Light Exposure
Blue light, such as from cell phones, TVs, and tablets, also plays a role in disrupting your sleep. This is because it interferes with melatonin, the hormone responsible for sleep.
So, if you experience this, it’s likely your sleep disturbance. Here are some solutions you can try, including:
- Stop using electronic devices at least one hour before bedtime.
- Wear blue light-blocking glasses, especially if you have to work late at night.
- At night, switch your phone to night mode.
(Harvard Health)
6. Practice Gentle Yoga or Stretching
Yoga is a form of gentle stretching that can relax your muscles and calm your mind. Poses like Child’s Pose, Legs Up the Wall, and Seated Forward Bend are highly recommended for improving your sleep quality.
We recommend trying this yoga therapy for those experiencing sleep disorders.
7. Diffuse Essential Oils
Next, another Natural Remedy for Better Sleep is essential oil diffusing. You can choose essential oils such as:
- Lavender
- Bergamot
- Cedarwood
This essential oil has been proven to relax your muscles and stimulate sleep. You can use a diffuser in your bedroom 30 minutes before bed. You can also apply essential oils to your temples or wrists.
8. Maintain a Regular Sleep Schedule
To maintain quality sleep, you must maintain a regular, stable sleep schedule. Try to go to bed and wake up at the same time every day; this will help your body’s circadian rhythm. So, maintain this even on weekend nights.
9. Create a Calm Sleep Environment
Another way to maintain sleep quality is to create a comfortable sleeping environment. Some things you have to do:
✅ Keep it cool (around 18-20°C)
✅ Use blackout curtains to block light
✅ Reduce noise with earplugs or white noise machines
✅ Choose comfortable bedding and pillows.
Check it: Sleep Foundation.
When to See a Doctor?
If your sleep disturbance occurs more than three times a week, lasts for more than three months, or affects your daily routine, consult a doctor to determine the cause or even rule out underlying health conditions such as sleep apnea, anxiety, or hormonal imbalance.
Final Thoughts
These are some Natural Remedies for Better Sleep. Remember, quality sleep is a crucial foundation for health. By combining these natural remedies, you can create a good and relaxing nighttime routine. Hopefully, you’ll wake up the next day feeling refreshed, focused, and ready to face your day with confidence.
FAQs about Natural Remedies for Better Sleep
1. Does drinking warm milk before bed help you sleep better?
Yes, warm milk contains tryptophan and calcium, which help produce melatonin, the body’s natural sleep hormone. However, the effects can vary from person to person depending on their health. If you are lactose intolerant, you can make warm milk a calming nighttime routine. (Healthline)
2. How long before bed should I stop using my gadgets?
Ideally, you should turn off your gadgets one hour before bed. The blue light from gadgets can slow the production of melatonin, which is important for regulating sleep cycles. If you have to work on your gadgets late, wear blue light-blocking glasses or switch to night mode. (Harvard Health)
3. Is aromatherapy safe to use every day?
Yes, aromatherapy oils like lavender or bergamot are generally safe to use every day in reasonable doses. Make sure you use pure essential oils, and if applying them to the skin, mix them with a carrier oil to avoid potential irritation.
4. How do I know if my insomnia requires medical attention?
Good question: You need medical attention if you experience:
- Difficulty sleeping more than 3 times a week for 3 months
- Excessive daytime fatigue
- Disturbances in mood, focus, or health due to lack of sleep
- Consult a doctor immediately for further evaluation.
5. Does evening exercise help you sleep better?
Yes, evening exercise can help you sleep better at night by reducing stress and balancing hormones. However, you should avoid strenuous exercise, as it can trigger adrenaline, which can make it difficult to fall asleep. (Sleep Foundation)
