Natural Remedies to Help Improve Sleep

Racing thoughts keep the mind up at night. Slight disturbances like a car alarm or your partner’s snoring can jolt you awake in the middle of your slumber. The list of sleep struggles goes on and on, and not getting a full 7-9 hours of sleep can really do you in, both physically and emotionally. In fact, some studies show that chronic sleep problems can lead to poor immunity, mood disorders, a higher risk of injury, and more. For some, prescription medication may be the answer. However, today, we’re discussing some natural remedies that could help with your sleep problems. As a reminder, you should always consult your doctor before taking any medications – including supplements.


When it’s time to go to bed, our bodies naturally produce a hormone called melatonin. When it’s time to wake up, melatonin levels fall so we can start the day. However, there are numerous reasons your body may not produce enough melatonin. To fix that issue, you can try over-the-counter melatonin supplements. Talk with your doctor to determine the appropriate dosage for your nightly routine.


Lavender is not a direct sleep stimulant, but the scent itself is known to slow heart rate, lower blood pressure, and stabilize skin temperature. If you ask us, that’s the perfect setup for a good night’s rest. The beauty of lavender is that it only takes a few drops on your pillowcase or an essential oil diffuser in the bedroom to get the job done.

Magnesium Citrate

Magnesium absorption decreases with age, which is linked to poor sleep quality in older adults. But magnesium is also good for younger adults, as it can aid in getting more restful sleep. The difference is that it’s easier for younger adults to absorb magnesium through their diets. So if you’re feeling lackluster in the sleep department, speak with your doctor about adding a magnesium citrate supplement to your diet.


A warm beverage before hitting the hay is sometimes just what you need to wind down, and chamomile tea is the perfect go-to option, thanks to its calming effect known to promote sleep quality. Sip on some chamomile about a half-hour to an hour before you go under the sheets, and you should feel calmer and more relaxed.


Don’t worry; CBD oil doesn’t contain THC (the active ingredient in marijuana that gets you high). Instead, cannabidiol is the compound in hemp plants that relaxes the body and mind. To take the edge off, it’s best to continuously take this natural supplement for a few weeks. After that, sleep quality should improve, and overall restlessness and anxiety should subside. Ask a professional what starter dosage you should be on to sleep better.

Do you have any natural remedies that have helped improve your sleep? Share them with us in the comments below!


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