This story is part 12 days of advicehelping you get the most out of your tech, your home and your health this holiday season.

If you suffer from sleep deprivation, it can affect all aspects of your health. Sleep boosts your immune system, repairs muscle tissue, promotes memory and knowledge retention, and even bolsters your mental health. Although sleep is so essential to our overall well-being, a third of adults suffer from symptoms of insomnia. And if you’re one of them, it can sometimes seem impossible to close your eyes. Even the classic stuff – like reading in another room and turning off the blue light – can be ineffective.

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When you search the internet for natural remedies for sleep disorders, melatonin supplements are usually the first recommendation. However, if you are skeptical about sleep supplementsFight side effects or just prefer not to take pills that could make you feel groggy in the morning, here are seven natural sleeping pills and techniques to help ease your insomnia.

For more tips on how to sleep better, check out best food to eat before bed, how to take a coffee nap And how to create the perfect sleep playlist.

Prepare a hot cup of herbal tea

Brewing tea is an ancient 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 also broadcast essential oils in the air or use dried lavender to make a tea.

Put a few drops of this lavender essential oil in a diffuser to help you fall asleep. You can also dilute in water and spray a little on your pillow.

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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. 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 vibrant 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.

Make sure you get 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 think you’re not getting enough magnesium in your diet and think it might help you sleep, try adding a extra charge.

woman doing yoga at night in her living room

Focusing on your breathing can help you relax before bed.

Antonio Guillem/Getty Images

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 simple yoga poses, such as the 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, here’s how to create the perfect environment for better sleep And how to sleep cooler without air conditioning.

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.

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