Getting Better sleep.

Here are some natural remedies that can get you a better night's sleep.

1. Herbal Teas

Many of my friends who suffer from sleep problems have benefitted from drinking different kinds of herbal teas an hour or two before they go to bed at night. You can make your own from dried herbs: Put a teaspoon of your mix into a tea ball or tea bag and add to hot water, or try some tea bags from a trusted boxed brand. You want to include or look for ingredients such as lavender, valerian, chamomile, passionflower, lemon balm, ashwagandha, holy basil, rosemary leaf, and dill seed.

2. Essential Oils

For nearly 6,000 years, essential oils have been used for therapeutic purpose— sleep issues included. Several people use lavender oil to help them relax before bed and to help them sleep. They either apply a few drops to their temples before going to bed at night or spray a lavender mist on their pillow.

3. Meditation and Relaxation Tapes

You don’t need a guide to meditate. Sometimes just paying attention to your breath on your own — concentrating on your belly as it rises with each inhale and lowers with each exhale — or concentrating on a bodily sensation is a great way of calming yourself down.

4. Soothing Music and White Noise

Many of the apps come with soothing music and white noise. It helps you relax better.. 

5. Cooler Temperature 

 I advise wearing lighter pajamas, keeping the window slightly open, and possibly ditching the heavy covers. I know people who sleep much better with a fan. The breeze and white noise create a conducive sleeping environment.

6. Melatonin and Other Natural Supplements

There are several natural supplements that can help relax the nervous system and assist sleep. The most common are melatonin, which regulates the sleep-wake cycle, and the amino acid l-theanine that’s typically found in teas. Valerian, GABA, kava, and 5-hydroxytryptophan (5-HTP) are others. 

7. Epsom Salts Baths

Taking an Epsom salts bath in the evening has been one of the more effective parts of my sleep hygiene routine. Epsom salts are a mineral compound containing magnesium, sulfur, and oxygen. When used in a warm bath, they allow magnesium to be easily absorbed into the skin, which promotes a feeling of calm and relaxation.

8.Yoga

Any kind of yoga primes the parasympathetic system and promotes relaxation, taming the stress responses that cause insomnia. I’ve found hot yoga to be especially beneficial for sleep because, in addition to doing the healing postures, sweating releases stored toxins (so it’s very cleansing).

    Till we meet again, be safe!