Studies show that around 6% of human beings suffer from insomnia. If you’re part of this 6%, you know just how miserable the condition can be.
Perhaps you’ve tried every treatment in the book, but to no avail. Maybe you’re now looking to go the natural route after trying artificial pills and medications? If so, you have a variety of options at your disposal.
Without further ado, here are the 8 best natural sleep remedies to help you sleep soundly.
Natural Sleep Remedies
There are a number of natural remedies for sleep. Some of these are remedies of the mind, while others of these are remedies of the body. They are as follows.
A natural body chemical, melatonin is known by most for its sleep-inducing capabilities. Produced by another body chemical, serotonin, it generally accumulates in the body at night after the sun has set.
Unfortunately, in many of those who suffer from insomnia, melatonin levels are low. Fortunately, there are ways for a person to up their melatonin levels.
The best way to do this is by using melatonin supplements. These supplements are very easy to consume and should be taken just a few hours before going to bed.
Note, however, that these supplements see the most success in older individuals. If you’re under the age of 55, melatonin may not solve your problem.
If you suffer from insomnia, and you don’t already practice daily meditation, you should think about starting. Meditation has tons of benefits. Not only does it aid in sleep, but it also reduces anxiety and depression, and improves memory.
While you may think it to be complex, meditation is actually very simple. It simply involves being mindful of what is happening in the present. You can do it anywhere you’d like, however, it’s easiest done in a quiet space.
It’s advised that you practice meditation at least once a day. By calming your breathing and by reducing your stress hormone levels, it should help you vastly in achieving a good night’s sleep.
One of the best natural sleep remedies is yoga. Practicing yoga once every day can calm your mind, relax your body, and soothe your emotions, allowing you to sleep easy at nights.
While yoga in general acts as a sleep aid, there are specific yoga poses which are more appropriate for sleep than others. These poses include the Lizard Pose, the Locust Pose, the Standing Forward Bend, and the Corpse Pose, to name just a few.
For best results, you should have your yoga sessions right before bedtime. This will help ease you into sleep both physically and mentally.
Another natural remedy for obtaining adequate sleep at night is to expose yourself to adequate amounts of sunlight. The sun regulates as our bodies’ sleep cycles, telling the body when it should and when it should not be tired. It does this through the creation of melatonin, a hormone which induces sleep.
To ensure that you’re getting adequate sleep at night, you need to absorb plenty of sunlight in the morning. Taking a 30-minute walk outside every morning should help to set your sleep cycle on the right track, allowing you to fall asleep within minutes of laying your head down at night.
5. Magnesium-Dense Foods
Your diet can have a large affect on your ability to get sleep. There are several minerals that act as sleep aids. The mineral which is most effective as a sleep aid is magnesium.
Those who suffer from a magnesium deficiency often find themselves restless, anxious, and irritable. These conditions very often lead to insomnia.
Curious as to what foods contain magnesium? Some of the most magnesium-rich foods include leafy green vegetables, seafood, legumes, and fruit. Make sure to work plenty of these foods into your diet on a daily basis.
If need be, you can even use magnesium supplements. Using these supplements is the most reliable way to ensure you’re meeting your daily needs.
6. B Vitamins
Another key aspect of your diet is consuming an adequate amount of B vitamins. These vitamins include B3, B5 B6, B9, and B12. They’re absolutely vital in helping you to sleep at night.
Why are B vitamins so important when it comes to sleep? They regulate a body chemical known as tryptophan.
Tryptophan is an amino acid used to create serotonin. Serotonin is used to create melatonin. As was noted above, melatonin is one of the body’s key sleep chemicals.
You can get B vitamins from plenty of sources, including beans, milk, cheese, rice, red meat, broccoli, and sunflower seeds, to name just a few.
As a human being, you should be exercising at least 150 minutes a week. This exercise should be an aerobic activity such as running, brisk walking, bike riding, and jump roping.
Exercise has tons of benefits, one of which is improved sleep. The reason for this is fairly simple: exercise puts added stress on your body, and your body must rest in order to counteract said stress.
If you truly want your exercise to aid in sleep, you need to exercise on a regular basis. At the very least, you should be working out 3 times a week.
8. CBD Oil
The last of the natural sleep remedies we’re going to discuss is CBD oil. Also known as cannabidiol, CBD is a cannabinoid which offers many of the benefits associated with hemp, which means there are no psychoactive effects.
Known for its anti-anxiety and anti-psychotic capabilities, CBD does a great deal to set the mind at ease. This is why it works so successfully as a sleep aid. It calms the mind so that sleep can take place.
There are all types of CBD oils available on the market today. If desired, there are also CBD rubs available. Applying a CBD oil or rub directly before bedtime should ease you into a deep sleep.
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CBD oil has increasingly become one of the most popular natural sleep remedies on the market. Fast-acting and easy to consume, it is an exceedingly reliable natural sleep aid.
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