Quit the Melatonin: 7 Natural Insomnia Remedies That Are Better

this story is part 12 days tipshelps you get the most out of your technology, home, and health during the holiday season.

Suffering from sleep deprivation can affect all aspects of your health. Sleep strengthens the immune system, repairs muscle tissue, promotes memory and knowledge retention, and enhances mental health. One-third of adults suffer from insomniaAnd if you’re one of them, closing those all-important eyes can sometimes seem impossible. classic trick Just like reading in another room or turning off the blue light turns out to be ineffective.

When searching the internet for natural remedies for sleep disorders, melatonin supplements are usually the first recommendation. however, Questions about sleep supplements,fight side effects Or, if you don’t want to take drugs that can leave you feeling limp in the morning, here are seven natural sleep aids and techniques that can help ease insomnia.

For more tips on sleeping better, visit best food to eat before bed, how to take a coffee nap and How to create the perfect sleep playlist.

brew warm herbal tea

Brewing tea is an old custom. chamomile, valerian root and magnolia All teas are natural remedies for anxiety, stress and insomnia.drink one of these cups Herb tea At least an hour to two hours before bedtime – This allows you to relax, enjoy a cup of tea, and go to the bathroom before turning off the lights. Always look at the nutrition label to make sure no caffeine has been added to the ingredients.

Put a drop of lavender oil on your pillow

Essential oils are one of the most common home remedies. If you don’t like tea to relax before bed, try a floral or herbal tea. Scent is a good way to help you sleepSleeping essential oils such as lavender, chamomile and bergamot are popular. Never ingest essential oils.you can also Diffuse You can soar essential oils into the air or brew a tea with dried lavender.

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

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Use CBD oil, gummies, or creams

CBD, also known as cannabidiol, is derived from the hemp plant. CBD is safe and effective insomnia treatment It contains almost no THC (the mind-altering substance in marijuana). Effective for promoting falling asleep and decreased anxietyIt comes in many forms, including oils and lotions. Use before bed to promote sleepiness and relaxation.

drink tart cherry juice

Sour cherry juice from a can of tart cherries increase melatonin production Those who take it before bedtime. In the same study, those who drank cherry juice spent more time in bed and had better overall sleep efficiency. This suggests that tart cherry juice may help with insomnia.

Try drying passionflower or extracting the oil

Not to be confused with passion fruit. Passionflowers are fast-growing vines that produce vibrant flowers.Not only are the plants beautiful, but you can even fall asleep with herbal teas and oil extracts. May treat insomniaHowever, it is not recommended for pregnant women.

Make sure you’re getting enough magnesium

magnesiumis a powerful nutrient that plays a role in regulating hundreds of processes in the body. sleepyMagnesium is found naturally in foods such as nuts and seeds, spinach, soy milk, yogurt and whole grains. Try snacking on a magnesium-rich food an hour or two before bed.If you believe you’re not getting enough magnesium in your diet If you think it helps you sleep, try adding supplement.

Practice yoga and meditation before bed

Vigorous exercise before bed not always a good ideabut light practice yoga again meditation Before bedtime is associated with less insomnia and better sleep.go through simple yoga posesConcentrate on your breath and feel the stretch as you do cat cows, forward folds, and bridges.There are many self-produced performances meditation app Available.

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

The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. If you have any questions about your medical condition or health purposes, always consult a physician or other qualified Talk to your health care provider.