Replace Melatonin With These 7 All-Natural Sleep Aids

Getting a good night’s sleep isn’t always easy. If you’re one of the one third of adults with insomnia complaintsNot only will you feel exhausted during the day, you could also be missing out on some important benefits for your heart health and mental health. And if you’ve given up on the classic tricks, like reading in a room other than your bedroom and avoiding blue light, we may have some better solutions for you.

Melatonin supplements are usually the first recommendation to combat insomnia. However, if you are skeptical about sleep supplements, experience the side effects or simply prefer not to take pills that make you groggy in the morning, these are the seven best natural sleep aids and techniques that can help you relieve your insomnia.

For more tips on how to get a better night’s sleep, check out the best food to eat before bed, how to take a coffee nap And how to create the perfect sleep playlist.

Use CBD oils, gummies or creams

CBD, also known as cannabidiol, is extracted from hemp plants. CBD is a safe and effective treatment for insomnia that contains almost no THC, the substance in marijuana that alters a person’s mental state. Many studies suggest that CBD is very effective in promoting sleep And decreasing fear. It comes in many forms, such as oils and lotions. Use before bed to promote sleepiness and relaxation.

Make a cup of hot herbal tea

Making tea is an age-old custom. Chamomile, valerian root And magnolia tea 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 the tea, and use the restroom before lights out. Be sure to check the nutrition label to make sure there is no added caffeine in the ingredients.

Put a drop of lavender oil on your pillow

One of the most popular home remedies — essential oils. If tea isn’t your favorite way to relax before bed, flower and herbal teas are scents are a good way 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 drop on your pillow at night. You can also diffuse Diffuse essential oils in the air or use dried lavender to make tea.

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

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Drink sour cherry juice

Sour cherry juice from sour cherries can Increase melatonin production in those who consumed it before bed. 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.

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. Not only is the plant beautiful, but it can even help you fall asleep by extracting herbal tea or oil. A recent study concluded that passion flower the potential to treat insomniaHowever, it is not recommended for pregnant women.

Make sure you get enough magnesium

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

Practice yoga and meditation before going to sleep

Vigorous exercise before bedtime is not always a good ideabut practice lightly yoga or meditation before bedtime has been linked to less insomnia and better sleep. Continue simple yoga posessuch as cat-cow, forward fold or bridge, where you focus on your breathing and feel the stretch. There are also many self-guided meditation apps available.

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