Undeniably, a good night’s sleep is crucial for the proper functioning of both your body and brain. Insufficient sleep can lead to many issues, such as decreased concentration, memory, and mood, which can negatively impact your daily productivity and performance. Moreover, it can also increase the risk of developing health issues such as heart disease, diabetes, and obesity. That’s why if you’re experiencing difficulties sleeping, it’s essential you don’t ignore them.
However, some things are easier said than done, especially if you’re unsure where to look for help and extra support. There’s no need to worry, though, as this article will walk you through five natural sleep aids you can try to make 2023 the year when you finally start sleeping well. Below, you’ll find more information about solutions, such as taking advantage of lavender aromatherapy, drinking chamomile, and trying CBN oil for sleep. Check it out!
Chamomile Tea
Drinking chamomile tea before bedtime can also be beneficial if you struggle to fall asleep and keep sleeping through the night. The best chamomile tea should be made just from the dried chamomile flower, but some tea brands also sell chamomile mixed with lavender or different aromas for those who don’t enjoy pure chamomile taste.
Chamomile can be very effective when used as a natural remedy for insomnia and anxiety. One cup of hot tea should be more than enough to help you improve both the quantity and the quality of your sleep. Drink it at least half an hour before turning off the lights and see if it works for you. Don’t get discouraged, though, even if chamomile doesn’t work for you – there are still plenty of other solutions you can try.
CBD and CBN Oils
CBD is another natural remedy that can be helpful for those struggling to sleep. This is because CBD oil contains compounds that can promote relaxation and help reduce anxiety, both of which can help improve sleep quality. To use CBD oil for sleep, simply add a few drops of it to herbal tea or any other drink of your choice. You can also consume it orally, but bear in mind that CBD oil has a bitter, earthy flavor that may not be suitable for every palate.
Don’t confuse CBD oil with one of its cousins – CBN oil, which you can also take as a natural sleep aid. CBN oil may be a bit harder to find than CBD, but for some people, it may prove to be more effective, thanks to the fact that it can be found in high levels in aged, dry cannabis. Like CBD, it binds to CB2 receptors in your body’s endocannabinoid system and may help improve the quality of your sleep. Consider giving it a chance!
Lavender Aromatherapy
If you’re looking for a natural way to improve your sleep quality, consider using lavender aromatherapy. This solution is based on the premise that the scent of lavender can help relax and calm the mind, leading to improved sleep. To use this method, you can add a few drops of lavender essential oil to your diffuser or put a lavender sachet under your pillow.
Alternatively, you could also try adding a few drops of lavender oil to your bathtub and enjoy a relaxing lavender-scented bath before bed. Purchasing an essential oil diffuser can also be an effective solution, especially if you find that the scent doesn’t stay long enough on your pillow or you don’t want to go to sleep right after taking a bath. You can leave the diffuser plugged in for a few over or overnight and enjoy the soothing lavender scent as long as necessary.
Melatonin Supplements
If you’re looking for a more potent solution for improving sleep quality, consider taking melatonin supplements. Melatonin is a hormone that’s produced naturally by the body, and it helps regulate the sleep-wake cycle. Taking melatonin supplements can be helpful for those who struggle to fall asleep or who have difficulty staying asleep throughout the night.
Melatonin supplements are available in both pill and gummy form, and they can be found at most health food stores. Around 5mg of melatonin is more than enough for most people to ensure better sleep. However, the exact amount will vary from person to person. In such a situation, you can either follow the manufacturer’s instructions or ask your doctor for advice.
Exercise
Finally, another natural sleep aid that can be helpful is exercise. Exercise has numerous benefits for both your physical and mental health, and it can also help improve sleep quality. This is because exercise can help reduce stress and anxiety, leading to better sleep. However, it’s important to note that you shouldn’t exercise too close to bedtime as this can have the opposite effect and make it difficult to fall asleep.
If you’re not used to regular physical activity, don’t try to push yourself to visit the gym every day. Instead, start with simple and light exercises you can do at home. For instance, some stretching or yoga may be extremely beneficial. Once you get more flexible, you can consider trying pilates, going on runs, or starting riding your bike more often.
In Conclusion
As you can see, there are a number of natural sleep aids that can help improve sleep quality. Some of the most effective solutions include lavender aromatherapy, chamomile tea, CBD oil, and melatonin supplements. Additionally, exercise can also be beneficial for those struggling to sleep.
If you’re having difficulty sleeping, consider trying one or more of these natural sleep aids. Don’t give up if one of the methods outlined above doesn’t work for you. Everybody is different, so what worked for one person may do nothing for something else. Keep trying until you find a solution that works for your needs.
