Look to these insomnia natural remedies if you can’t sleep
Many of these remedies have to do with improving your so-called sleep hygiene. In other words, it’s imperative to develop a variety of different practices and good sleep habits, which will help you get a high-quality nighttime sleep as well as a healthy level of daytime alertness.
1. Set the right temperature
A too-warm room makes you sweaty, while super cold temps leave you shivering. Opt for a range between 60 and 73 degrees Fahrenheit. A slightly chilly temperature helps decrease your body’s internal thermometer, initiating sleepiness and ensuring that you stay comfortable throughout the night.
2. Set the mood
To fight insomnia, dim the lights at least 30 minutes before bedtime. Turn off extra noises, lights and distractions. Turn on a fan, white noise machine, calming instrumental music or use earplugs to adjust your environment to be the most comfortable to you. Try to make this a routine to tell your body it’s time to sleep and help it ease into a peaceful night’s rest.
3. Use essential oils
Incorporating essential oils, or aromatherapy, into your nightly routine is a safe, natural and therapeutic way to encourage your body to wind down. I especially love using lavender essential oil and Roman chamomile oil to get me in a drowsy mood on those nights I can’t sleep.
Studies suggest that lavender oil can improve your sleep quality, eliminate insomnia and works as a natural sedative. And chamomile, whether in tea, tincture or essential oil form, is one of the best medicinal herbs for fighting stress and promoting relaxation, according to research from Alternative Therapies in Health and Medicine and Pharmacognosy Review.
Inhaling chamomile vapors is often recommended as a natural remedy for anxiety and general depression, which is one reason why chamomile oil is a popular ingredient in many candles, aromatherapy products and bath-soaking treatments.
I recommend diluting the pure oil with a carrier oil like almond or coconut oils and then spritzing the combination on your pillow or rubbing it on your neck. Or add just a few drops to an essential oils diffuser to fill the room with a relaxing scent. Learn more about the power of essential oils and diluting them in this essential oils guide.
4. Unwind your mind
To help overcome your sleep problems, settle into bed with a good novel or a spiritual growth book a half hour or so before bedtime. This practice gives your body a chance to unwind instead of forcing it to try and head straight to sleep. But steer clear of thrillers or other brain-jarring reads — you want to lull yourself to bed, not stay awake with a page turner!
The key is to reduce stress, especially right before bedtime. For most people, along with diet, stress will disrupt sleep and is a major culprit for keeping you up at night — your mind starts racing with ceaseless thinking and you’re seemingly unable to shut your brain off.
5. Maintain a regular sleep schedule
Maintain a regular sleep schedule
Another key sleep habit? Keep your circadian rhythm in check by adhering to a regular sleep schedule as much as possible — yes, even on weekends!
As your body becomes used to getting into bed and waking up at the same hours, you’ll find it becomes easier to fall asleep and wake up naturally. Aim for an average of eight hours of quality sleep a night.
6. Limit caffeine after 12 p.m.
Did you know caffeine’s effects can last up to 12 hours and seriously disrupt sleep? If you can’t sleep at night, your mid-afternoon cup of joe and even a caffeine overdose might be to blame.
In fact, a review of two randomized control trials showed that eliminating caffeine for a whole day was able to improve sleep quality and lengthen sleep duration. Instead of turning to caffeine, try an alternative, caffeine-free drink for a daytime jolt instead.
I love this Cilantro Ginger Smoothie. Filled with refreshing cucumber and ginger, it’ll give you a boost of energy without the sleep-depriving effects of caffeine.
7. Work out in the morning
That rush of endorphins you feel after a solid workout is awesome — until it’s the reason you can’t sleep at night. Try shifting your workout schedule to the mornings.
You’ll feel great having completed your exercise session bright and early, and it’ll be easier to unwind at night. Plus, research shows that exercise is known to effectively decrease sleep complaints and treat symptoms of insomnia.
8. Add magnesium food or supplements
Add magnesium food or supplements
A magnesium deficiency can lead to sleepless nights. While there are plenty of magnesium-rich foods you can eat naturally, adding a supplement can help jump-start your levels and help you sleep better.
In fact, one study in the Journal of Research in Medical Sciences found that magnesium supplements improved insomnia and sleep efficiency. Opt for 500 milligrams daily.
9. Journal before bed
When you can’t sleep, oftentimes, it’s our own thoughts preventing us from falling asleep. Instead of running through situations or problems in your mind after lights out, try journaling before bed. It’s a therapeutic way to address what might be troubling you and chronicle your day before drifting to sleep.
10. Get some sunshine
Starting your day with natural light exposure helps reset your biological clock. It also balances your body’s melatonin and cortisol levels, and serves as a natural source of vitamin D.
In fact, research shows that vitamin D deficiency may be linked to sleep disorders. Try going for an early morning walk or leaving the office during your lunch hour to get your dose of sunshine.
11. Relax with a detox bath
Instead of taking a rushed shower, try a Detox Bath instead. It’ll help relieve your body of toxins, release the power of essential oils, and soothe both your body and brain. The lavender bath is my favorite to bring the body into balance and help it feel relaxed.