Six Natural Remedies to Overcome Insommnia

Both your body and mind suffer when you don’t get enough sleep. That’s what makes insomnia so aggravating: Despite using all the tried-and-true methods, such avoiding using your phone right before bed, you’ll still be completely worn out in the morning.

If you go online and look up natural remedies for falling asleep, melatonin supplements are usually the first recommendation. However, if you’re apprehensive about the “melatonin hangover” or would just rather not take any pills, here are six other natural sleep aids and techniques to help ease your insomnia.

Make a hot cup of herbal tea

Tea is an ancient practice.

Chamomile, valerian root and magnolia
tea are all natural therapies for anxiety, stress and sleeplessness. 
Before going to bed, have cup of
one of these herbal teas
 so that you have
 time to unwind, enjoy the beverage, and
 use the restroom. 
To ensure that no additional caffeine 
has been added to the ingredients,
carefully review the nutrition label.

Put a drop of lavender oil on your pillow

One of the more popular household remedies — essential oils. If tea is not your favorite way to relax before bedtime, floral and herbal fragrances are good 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 little drop on your pillow at night. You can also diffuse essential oils into the air or use dried lavender to make a tea.


Use CBD oils, gummies or creams

Cannabidiol, sometimes referred to as 
CBD, comes from hemp plants. 
The component of marijuana that 
modifies one’s mental state, THC, is 
nearly entirely absent from CBD,
 making it safe and effective 
treatment for sleeplessness. 
Numerous studies indicate that CDB is
highly helpful at encouraging sleep and reducing anxiety
There are numerous variations,
 including oils and lotions. 
Use before bed to induce relaxation and sleep.

Drink tart cherry juice

Sour cherry juice from tart cherries can increase melatonin production in those who consume it before bedtime. In the same study, the group who drank the cherry juice spent more time in bed, asleep and achieved higher overall sleep efficiency. This suggests that tart cherry juice has potential to aid insomnia.

Try dried passionflower or extract oil

Not to be confused with passionfruit — passionflower is a fast-growing vine that produces vibrant flowers. Not only is the plant beautiful, it can even help you fall asleep either by herbal tea or extract oil. A recent study concluded that passionflower has the potential to treat insomnia. However, it is not recommended for those who are pregnant.


Practice yoga and meditation before bedtime

Strenuous exercise before bed is not always a good idea, but practicing light yoga or meditation before bed has been linked to decreased insomnia and better sleep. Go through simple yoga poses, such as 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 sleep tips, here’s how to create the ideal environment for better sleep and how to sleep cooler without air conditioning. Plus, use these 13 hacks to sleep cool through a heatwave.



This article’s information is not meant to be taken as health or medical advice; rather, it is meant for educational and informational reasons only. If you have any concerns about a health objective or a medical issue, always seek the advice of a doctor or other trained health expert.

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