Skip the melatonin and try these 7 all-natural sleep aids instead

If you find yourself struggling to get a good night’s sleep at night, you’re not alone — a third of adults have symptoms of insomnia. In addition to feeling exhausted during the day, you may also be missing out on some important heart and mental health benefits.

Melatonin supplements are usually the first recommendation to combat insomnia. However, if you experience side effects Like vivid dreams and feeling dizzy the next day, you may not want to rely on supplements for a good night’s sleep. Fortunately, natural sleep aids can also promote sleep effectively.

We recommend these seven natural sleep tools and techniques to beat insomnia and achieve coveted REM sleep. For more tips to sleep better, check out the best food to eat before bed, how to take a coffee nap And how to create the perfect sleep playlist.

1. Use CBD oils, gummies or creams

CBD, also called cannabidiol, is extracted from hemp plants. CBD is a safe and effective treatment for insomnia that contains almost no THC, the mental state-altering compound in marijuana. Many studies suggest that CBD is very effective effective in promoting sleep And decreasing anxiety. It comes in many forms, such as oils and lotions. Use before bed to promote drowsiness and relaxation.

2. Make a warm cup of herbal tea

Making tea is an age-old custom. Chamomile, valerian root And magnolia teas are all natural remedies for anxiety, stress and insomnia. Drink a cup of one of these herbal tea at least an hour to two before bed – this gives you time to relax, enjoy tea and go to the bathroom before lights out. Be sure to check the nutrition label to ensure no caffeine has been added to the ingredients.

3. Put a drop of lavender oil on your pillow

One of the more popular home remedies: essential oils. If tea isn’t your favorite way to relax before bed, flowers and herbs scents are good ways to promote sleep. Some popular essential oils for sleep include lavender, chamomile, and bergamot. Essential oils should never be ingested, but you can put a small drop on your pillow at night. That’s also possible diffuse essential oils in the air or use dried lavender to make tea.

Put a few drops of this lavender essential oil in a diffuser to help you drift off. You can also dilute it in water and spray a little on your pillow.

Details

4. Drink tart cherry juice

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

5. Try dried passion flower or extract oil

Not to be confused with passion fruit, passion flower is a fast-growing vine that produces vibrant flowers. The plant is not only beautiful, but can even help you fall asleep through herbal tea or extract oil. A recent study concluded that passionflower has the potential to treat insomnia. However, it is not recommended for pregnant women.

6. Make sure you get enough magnesium

Magnesiuma powerful nutrient, is responsible for regulating hundreds of processes in the body, including sleep. Magnesium occurs naturally in foods such as nuts and seeds, spinach, soy milk, yogurt and whole grains. Try snacking lightly on foods rich in magnesium an hour or two before bed. If you think you’re not getting enough magnesium in your diet and suspect it may help your sleep, try one supplement.

7. Practice yoga and meditation before bed

Strenuous exercise before bedtime is not always a good ideabut exercise lightly yoga or meditation before bedtime has been associated with reduced insomnia and better sleep. Go through simple yoga posessuch as cat-coe, forward fold or bridge, focusing on your breathing and feeling the stretch. There are also many self-guided ones meditation apps available.

For more health tips, Here’s how to create the ideal environment for better sleep And how to sleep cooler without air conditioning.