The Best Natural Sleep Remedies for Tackling Insomnia

What is insomnia?

Affecting roughly 30% of adults at some point in their lives, insomnia is the persistent struggle to fall or stay asleep. If you have difficulty getting to sleep, find yourself lying awake at night and still feel tired after waking up in the morning, chances are you are one of the millions of people who struggle to get a good night’s rest.

While there are medications available to aid with sleep, many people are now turning to natural remedies to avoid dependency and the possible side effects that medicated substances may give you. Fortunately, nature provides an array of effective options.

1. Herbal Teas and Extracts

There are several herbs that are known to have long-standing reputations for promoting sleep and relaxation. Here are just a few you could try:

• Chamomile – Commonly used in tea, chamomile contains apigenin, an antioxidant that binds to certain brain receptors to induce sleepiness.
• Valerian Root – Taken as a supplement or in teas, valerian root is used to improve sleep quality and may reduce the time it takes you to fall asleep.
• Lavender – Consumed in tea or inhaled as an essential oil, lavender is known to lower the heart rate and blood pressure, resulting in a state that helps aid sleep.

2. Magnesium

Found in foods such as nuts, seeds and whole grains, magnesium can play a crucial role in supporting deep, restorative sleep. It is thought to relieve stress and anxiety, and help induce a calming quality of life. It also has other health benefits as magnesium supplements have been linked to helping fight inflammation, relieve constipation and lowering blood pressure.

3. Melatonin Supplements

Melatonin, a hormone that is naturally produced by the pineal gland in response to darkness, helps regulate the body’s internal clock and signals when it is time to sleep. Taking melatonin supplements can help restore proper sleep cycles which is ideal for shift workers, those suffering from jet lag and at times of temporary insomnia. A low dose of this taken on occasion, or as needed, a few minutes before bedtime is usually effective.

4. Lifestyle Changes

Natural remedies always work best when paired with good sleep habits. Below are a few tips to consider:

• Keep a consistent sleep schedule – Try to go to bed and wake up at, or roughly around, the same time each day – even on weekends.
• Limit screen time before bed – Blue light emitted from your phone and computer screens can suppress melatonin production.
• Create a calming bedtime routine – Settle in with a good book, do some light stretching, or take a warm bath to signal your body it’s time to relax and wind down.
• Limit caffeine and alcohol intake – Both caffeinated beverages and alcoholic drinks can disrupt sleep cycles when they’re consumed too late in the day.
• Upgrade your sleeping environment – Keep your bedroom cool, dark, and quiet. Invest in a supportive mattress and some comfortable hotel quality bedding.

5. Practice Mind-Body Techniques

Another method to promote mindfulness and relaxation is to practice mind-body techniques. Meditation and deep-breathing exercises help induce a calming mood, thus helping drift off to sleep more easily. Some yoga or gentle stretches are also a great way to significantly reduce sleep latency and night-time awakenings. Try listening to soothing audio too. In some cases, whale sounds, white noise and sleep hypnosis recordings are found to help quiet the mind, ease stress and prefer the body for rest.

Natural remedies can be an effective first step in regaining restful sleep and while occasional sleep disturbances are expected, chronic insomnia can affect your health, mood, and overall productivity and well-being. If insomnia persists for more than a few weeks, it’s important to consult a healthcare provider to rule out any underlying health conditions.

For more advice on the best ways to tackle insomnia, check out our list of ten top tips to enjoy a splendid night’s sleep or read all our sleep hygiene tips.

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