Natural Remedies for Sleep

natural remedies for sleep

Top Natural Remedies for Sleep Issues

Healthy sleep habits play an important role in your life. Sleep is a naturally recurring state of mind. It rejuvenates the body. 7-8 hours of continuous sleep is essential for a healthy human being. Sleep relaxes the mind and helps in retaining important information. Sleep improves memory, repairs the muscles and synthesize hormones.

Sleep is essential for physical health. Sleep soothes the muscles of the body. It also rejuvenates the heart and blood vessels. Insufficient sleep leads to stroke and heart attack. It can also cause hypertension and kidney diseases.

Here are a few tips for good sleep

Regular meditation

Regular meditation practice leads to sound sleep. Meditation relaxes your mind. This helps decrease stress levels. This technique helps you to stay calm. Regular meditation will help you sleep better. It is better to take guidance from an instructor for meditation. It will help you stay fit and healthy.


Yoga practice is gaining popularity among a lot of people around the world. Yoga is a blend of meditation and physical exercises. It brings the mind, body, and spirit together to keep you healthy. Yoga is helpful for people with insomnia. This is according to the National Center for complementary and integrative health.


Melatonin is a hormone that regulates sleep. The deficiency of melatonin may cause insomnia. Melatonin supplements can improve sleep quality. It synchronizes the sleep-wake timing. This helps older adults with insomnia to stay alert. Timed-release melatonin is to treat primary insomnia in people.

Light exposure

Light exposure is the solution for people with sleep problems. The body needs a good amount of light every morning to go to sleep. Lack of exposure to light causes delayed sleep-phase syndrome. Light exposure increases melatonin production. This helps in synchronizing the sleep-wake cycle.

There are light therapy units available nowadays. A doctor or a sleep specialist can help you with that. You may need late afternoon light exposure if you wake up early in the morning. You may also require this if you have the sleep-phase syndrome.


Hypnosis involves enhancing focus and attention. Experts describe hypnosis as a sleep-like trance state. Psychiatrist often uses hypnotherapy for their patients. Hypnosis results in decreased blood pressure, heart rate, and alpha wave brain patterns. It is an alternative to meditation and other relaxation techniques. Hence it can provide sound sleep.


Acupuncture and Acupressure help with sleep deficiency. They may also help treat insomnia. Acupuncture decreases anxiety and helps in melatonin production. It is another way to relax and enjoy a sound sleep.


Lavender oil is a natural remedy for anxiety. The use of lavender oil induces sleep quickly. A lot of people associate this with relaxation and sleep. Put a lavender sachet under your pillow for good night sleep. A warm water bath relaxes your body and helps you sleep. Add a few drops of lavender oil to your bath for enhanced relaxation. Chamomile, patchouli, and ylang-ylang are other aromatherapy oils. These oils can also help you relax and enjoy better sleep.

Food and diet for slepp

Eating habits affect your sleeping pattern.

Food and Diet

You must pay attention to your diet. Watch what you eat. It should not affect your sleep. Foods that are rich in magnesium will help you sleep well. Things you should take care of are:

  • Limit the Intake Of Caffeine, Alcohol, and Nicotine
  • Cut Back on Sugar
  • Eat Foods That Help You Sleep
  • Eat Magnesium-Rich Foods

Lemon Balm

Melissa officinalis (Lemon balm) is a tea and herbal supplement. It helps to relieve anxiety and calm the nerves. It has valerian in it and gives a soothing effect to your nerves and brain. It improves cognitive and mood function. Many studies have revealed that lemon balm induces sleep. It also relieves the symptoms of anxiety. It decreases stress and relieves one from depression. It is an antioxidant that protects the brain and helps to manage the memory deficit issues.

Chamomile Tea

Having a cup of chamomile tea before going to bed can reduce insomnia symptoms. Make sure you take this tea at least an hour before you sleep. It is because you may have the urge to urinate. It can disturb your sleep if you take this tea just before going to bed. Chamomile is a traditional herb that can reduce nervous tension. It improves digestion and reduces anxiety symptoms. Have this tea after dinner. There should be a gap of one hour at least when you have this tea after dinner.

Other Natural Remedies for sleep

  • You should make use of a comfortable mattress. Use a good pillow and make sure your room is dark enough to help you sleep. Light may disturb your sleep.
  • Listen to slow music or sleep music. These days there are so many mobile applications which can help you sleep better. Music therapy is ideal for insomnia. You will not wake up in the middle of the night and it will offer a great amount of sleep satisfaction.
  • For anxiety-related insomnia, Kava is best. The United States Food and Drug Administration (FDA) has issued an advisory. It states about the potential risk of severe liver injury. It results from the use of dietary supplements containing kava.
  • Poor sleep patterns are a result of a lack of exercise. You should exercise daily even if it is for a short while. Working out in the gym or simply doing aerobics every day will release muscle tension. Do some yoga and stretching. It will relax the muscles. Do not do hard exercises before going to bed. You should be relaxed when you about to sleep.

One can increase the quality of sound sleep by using some of these remedies for sleep and also stay healthy. Eating properly will also help. You should get all the nutrients. You must take some supplements. Supplements will give the required amount of nutrients and minerals to your body.

What else can help you?

Natural Remedies for Sleep – Using CBD oil will help you sleep. It allows for managing sleep-related problems and insomnia. It will give you sleep satisfaction and reduce anxiety as well as stress symptoms. There are no side effects of using CBD rather it has medicinal properties that are ideal for you.