Many people struggle to fall asleep at night. They toss and turn, trying to will themselves into dreamland, only to find that sleep eludes them. Those who fall asleep fast may wake up in the middle of the night and then struggle to drift off again. They take naps during the day, which can interfere with their productivity and sleep cycle. Fortunately, several natural remedies may help you fall asleep faster and longer.
Natural Remedies to Help You Fall Asleep Faster and Longer (Image Credit Pexels)
CBD (cannabidiol) products are becoming increasingly popular for their calming effects. CBD is derived from hemp and contains no psychoactive properties; it won’t make you feel “high” like marijuana. It may reduce anxiety, improve sleep quality and even help with pain management.
You can try a CBD tincture before bed or even an edible product such as organic gummies. CBN(cannabinol) is a popular sleep aid, as it has strong sedative properties. Try the two, then decide CBN vs. CBD which works best for you. Also, CBN is almost a weaker version of THC with milder psychoactive effects.
A cup of herbal tea is a popular way to promote restful sleep. Many herbs, including chamomile, lavender, valerian root, and passionflower, have been used for centuries to aid sleep. Herbal tea is soothing, enabling you to relax before bed. Read the ingredients list on any herbal tea you purchase, as some may contain caffeine or other stimulants.
It’s easy to brew a cup of herbal tea in your own home. Put a teaspoon of dried herbs into a cup. Then add boiling water and steep for 5 to 10 minutes. Strain the tea and add honey or almond milk if desired. Then sip away and let the herbs work their magic.
The use of essential oils has been around for centuries, and there’s a reason why. Essential oils, such as lavender, Roman chamomile, cedarwood, and vetiver, promote relaxation and sleep. They have a calming aroma that unwinds and quiets your mind before bed.
To use essential oils, put a few drops in an aromatherapy diffuser and turn it on before bed. You can also put a few drops directly onto your pillows or into a warm bath. The scent of the oils will fill the room, helping you drift off to sleep. With each inhale, essential oils directly interact with the limbic system, which controls mood and emotions. The compounds reduce stress, boost mood, and aid relaxation.
If natural remedies are not working, supplements may help. Magnesium is known to promote relaxation and aid sleep. Melatonin is the hormone your body produces to regulate sleep, and taking a supplement is helpful. You can also try herbal supplements such as valerian root, passionflower, or chamomile extract.
If you’re thinking about supplements, it’s best to consult your doctor first. They can recommend the correct dosage, ensuring that it won’t interact with any medications you may be taking. Also, they will advise on safe brands as some are not FDA regulated.
- Melatonin supplements
- Valerian root
- Chamomile tea
- Lavender oil
- Magnesium supplements
- Yoga and meditation
- Cognitive behavioral therapy for insomnia (CBT-I)
Get into a Sleep Routine
These natural remedies may help you fall asleep faster and longer. They can reduce stress, boost relaxation, and regulate your sleep cycle. Also, remember to exercise in the morning, avoid naps during the day, and create a night-time routine. Additionally, create a peaceful, dark, and electronic-free environment to ensure a good night’s sleep.