Just about all of us have dealt with this problem before. Not being able to fall asleep at night can be incredibly frustrating and leave you feeling exhausted, cranky, and even ill the next day.
Insomnia has long been treated with over-the-counter products such as sleeping pills, but more and more people today are ditching the chemicals and looking for natural, homeopathic ways to treat sleep deprivation.
So how can you fight insomnia and get the full night’s sleep you’ve been dreaming of without any harmful drugs or artificial chemicals? Read on below for the top natural methods that will have you snoozing away in no time.
1. CBD + CBN Sleep Gummies
You’ve probably heard all about the well-known cannabis derivatives CBD and CBN, as they’ve become quite popular in recent years as a remedy for symptoms of anxiety. But did you know they can also help you fall asleep?
CBN gummies are perfect for not only helping you fall asleep fasting but also for helping you regulate your sleep cycles with extended use. Plus, many brands have a focus on using natural, organic, and plant-based ingredients, so you don’t have to worry about the harmful chemicals associated with traditional sleeping pills.In addition to these options, some innovative companies have introduced mushroom gummies, incorporating the benefits of medicinal mushrooms into sleep aids.
2. Bedtime Yoga
The practice of yoga has a wide range of health benefits, most of which go beyond just physical fitness. Yoga has also been shown to help with sleep regulation when practiced regularly. This results from the focus on breath control, the natural stress reduction that accompanies this practice, as well as the restorative poses that aid in muscle relaxation.
If you’re new to the practice, check out some popular bedtime yoga poses and routines, and try them out before the next time you go to sleep.
3. Meditation
Meditation has been practiced for centuries by religious sages, spiritual gurus, and participants in new-age subcultures for a variety of reasons. In addition to its spiritual benefits, it can actually be a powerful tool for combating insomnia.
Regular meditation promotes relaxation and reduces stress, which is a huge factor in sleep disorders. It has also been shown to increase levels of melatonin and serotonin in the body, two hormones that are integral to healthy rest.
If you’ve never meditated before and are unfamiliar with the practice, simply find a guided meditation online and follow the cues. There are plenty available that specifically focus on sleep.
4. Avoiding Stimulation
If you struggle with a racing mind when you’re trying to fall asleep, the problem could be that your brain is overstimulated with information. It can help to avoid certain stimuli before bed, such as cell phone screens and televisions.
In the hour or so before you go to sleep, try to refrain from watching TV or scrolling through your social media feed and instead wind down with a book or a calming yoga routine.
5. Chamomile Tea
If you’re a tea drinker and you’re struggling with insomnia, you’ve got to give chamomile a try. This herbal tea has been used for centuries for its sedative, anxiety-reducing qualities.
Adding a cup of this beverage to your nightly routine is sure to help get your sleep cycle on the right track.
6. Transform Your Bedroom Into a Haven for Sleep
When it comes to achieving high-quality sleep, the atmosphere of your bedroom plays a critical role. Think of your bedroom as a sanctuary designed specifically for rest and relaxation. Start by investing in a mattress that supports your body type and sleeping style. Next, pay attention to the room’s temperature—studies suggest that a cooler room around 60-67 degrees Fahrenheit can facilitate better sleep.
Additionally, consider soundproofing elements. Noisy environments can be incredibly disruptive to sleep, so if you can’t control the external noise, use white noise machines or earplugs to create an auditory buffer. The goal is to fashion a space that invites sleep the moment you walk in.
7. Avoid Stimulants Like Caffeine and Alcohol Close to Bedtime
While it might be tempting to have that late-afternoon coffee or evening glass of wine, both can significantly interfere with your sleep cycle. Caffeine is a potent stimulant that can remain in your system for up to 8 hours, which means it can prevent you from falling asleep or reduce the quality of your sleep if consumed too late in the day.
On the other hand, alcohol can be misleading; although it may help you fall asleep initially, it interferes with your REM cycle and can lead to fragmented sleep. Aim to steer clear of these substances at least 4-6 hours before you plan to go to bed to give your body a fair chance at restful sleep.
8. Embrace the Power of Aromatherapy
Scent can be a powerful tool in your quest for better sleep, as certain aromas can help induce a state of relaxation and tranquility. Consider adding a few drops of essential oils like lavender, bergamot, or jasmine to a diffuser in your bedroom as you prepare for sleep. These scents have shown potential in various studies for their ability to calm nerves, reduce anxiety, and promote better sleep.
You can also add these oils to a warm bath as part of your bedtime routine or even apply a diluted form directly to your temples. The subtle, soothing scents can gently ease you into a state of restfulness, making it easier for your mind and body to transition into sleep.
9. When All Else Fails, Seek Professional Guidance
If you find that you’ve exhausted a variety of natural methods to combat insomnia but are still struggling with sleepless nights, it might be time to take a more clinical approach. Consider undergoing a comprehensive sleep study to diagnose any underlying issues or sleep disorders that might be contributing to your insomnia.
A healthcare professional can provide a detailed assessment and work with you to develop a personalized treatment plan, which may include a blend of medical and natural approaches. Never underestimate the value of professional help in tackling sleep issues; it could be the key to finally unlocking the restorative sleep you’ve been craving.
Get the Good Night’s Sleep You Deserve Today!
Not being able to sleep is one of the most frustrating conditions experienced by many adults. But with the help of these five natural remedies, insomnia can become a thing of the past. Check out these products and try these helpful practices out today to finally get the rest you need to take on the world.