There’s nothing quite like sinking into a relaxing sleep at the end of a long, tiring day. But sleep doesn't come easy to all of us. If you’re among the 1 out of 3 adults who suffers from this, here are some natural remedies for insomnia that can help you can get a good night’s rest.
When we’re asleep, that’s when our minds and bodies do a little housekeeping, repairing, and rejuvenating. Sleep can also play a role in clearing out toxins, and recuperating from the day’s activities. Getting enough good quality sleep not only leaves us feeling more alert and energetic the next day, it’s downright critical for our health.
Natural remedies for insomnia
Sipping a cup of something warm before bed helps calm the mind and eases us into sleep. Try a soothing tea blend with these natural insomnia busting herbs:
Valerian - The roots of valerian is medicinal plant used in the ancient times. Valerian root is known for its sedative properties and is often added to brews. Studies have found that valerian helps facilitate deep sleep, improves sleep quality, and prevents nighttime waking.
Chamomile - Like valerian, chamomile has been used as a natural sleep aid for centuries. Chamomile contains apigenin, which affects the brain much like Xanax and Valium. But unlike these drugs, chamomile is non addictive and can be safely used by adults and children alike.
Passion flower - This gorgeous plant can be a powerful cure for insomnia caused by overthinking and emotional stress. It’s been found to induce relaxation by increasing the levels of GABA in the brain.
Lemon balm - Lemon balm tea helps reduce anxiety and has a sedative effect on the central nervous system, making it a perfect bedtime beverage.
The popular Badger Baby Night Night Balm is incredibly helpful at inducing sleep and relieving stress. It’s a blend of soothing bergamot, calming balsam fir, uplifting rosemary, and relaxing lavender essential oils. The aromatherapy balm is a great natural remedy for insomnia that will help you sleep. Some actually prefer to use it as a lip balm, hand balm, face moisturiser, or as a chest rub. Badger also makes a sleep balm, and you can find out more about the differences here.We also love the new The Physic Garden sleep balm, with it's relaxing and calming blend of lemon balm, chamomile, lavender and lemon myrtle. It's hand made in Melbourne with beautiful organic ingredients.
Magnesium is crucial to many of our bodily functions, including sleep. If you have insufficient levels of magnesium in your body, you may end up with insomnia. A 2012 study found that magnesium supplements help older adults sleep longer and better. Magnesium also improves muscle relaxation, regulates sleep hormones, and reduces nighttime wakings.
Lavender has a distinctive earthy scent that’s calming and grounding. But does it actually help with insomnia? Science says yes. A 2012 study found that people with sleep problems had significant decreases in heart rate, blood pressure, and skin temperature after inhaling lavender oil. And another study from 2016 found that college students slept better after sniffing a lavender scented patch before bed.
Aside from lavender, marjoram, bergamot, Roman chamomile, vetiver, neroli, and clary sage oils are also effective against insomnia.
Massage is scientifically proven to improve sleep quality. Regular massages also help with depression, anxiety, stress, and pain, all of which can contribute to sleep problems.
Get out of bed
If you find yourself still awake in the early morning hours, get up and move to another room. This prevents your mind from associating your bed with anything other than sleep and relaxation. Read, stretch, or journal instead of watching the clock and trying to figure out how many hours of sleep you’ve lost. Get back in bed only when you’re sleepy again.
Bach Rescue Remedy Sleep Drops is a popular homeopathic sleep remedy that uses a blend of six flower extracts to calm restless minds and induce a natural night’s sleep. It’s non habit forming, doesn’t leave you with a hangover, and is suitable for the whole family. Rescue Remedy is a trusted natural remedy in Europe, where it has been used for almost 100 years to deal with traumatic and stressful situations.
Apart from all that, you can also treat insomnia naturally by adopting some simple lifestyle changes. Avoid large meals late in the evening, reduce blue light before bed, and get on a regular sleep schedule. Or quiet the mental noise that keeps you from getting restorative sleep with meditation, deep breathing exercises, and bedtime yoga.
We hope these natural insomnia remedies help you get more zzz’s. Sweet dreams!
Warning: Always consult your doctor before incorporating essential oils, natural herbs, and supplements into your sleep routine. Most especially if you are pregnant or breastfeeding.
Need more help with insomnia? Here's 5 simple lifestyle changes that can help you sleep better.
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