Here are the Best Natural Sleep Remedies for a Good Night’s Rest

Take a hot shower before bed

Taking a hot bath before bedtime is one of the best natural sleep remedies. The warm water and will help you relax your muscles and clear your mind. The real effect, however, comes from the temperature drop that happens when you step out of the shower. This helps your body release melatonin, the sleep hormone, which signals to your body that it is time to go to sleep.

Exercise during the day

Getting some exercise throughout the day has been shown to help people fall asleep faster at night. It’s also great for helping you wake up feeling refreshed and rejuvenated in the morning. Be careful with exercise late in the evening, as your body temperature and blood pressure will remain elevated for hours after, which in turn can make it difficult to reach the proper temperature for sleep.

Avoid caffeine

Caffeine and sleep don’t go well together. Avoid drinking caffeine after the afternoon so you don’t have trouble falling asleep at night. It takes hours for caffeine to leave our system, so it’s best not to drink coffee or any caffeinated beverages 6 hours before bedtime.

Take Magnesium

Insufficient magnesium can cause insomnia. Therefore, it is a good idea to take magnesium supplements, especially if you are elderly or diabetic. Magnesium has been found to promote a restful night’s sleep by regulating neurotransmitters as well as the hormone melatonin. The effect of magnesium is well studied, and there is very little risk of side effects when consuming less than 350 mg per day.

Melatonin supplements

Melatonin is a naturally occurring hormone that helps regulate your sleep cycle. Taking melatonin supplements can help you fall asleep faster, especially if you suffer from jet lag or sleeping disorders. Melatonin is available over the counter in many countries, and have few adverse effects, though many users report grogginess the following day.

As with any new supplements, consulting your physician before starting melatonin is a good idea. In the case of melatonin, taking too much or for too long a period may interfere with your body’s natural ability to produce melatonin. This could lead to hard to break cycle of needing more supplements in order to fall asleep.

Valerian root extract

Valerian root extract is a natural sleep aid supplement that has been shown by several studies to help induce sleep quickly and stay asleep all night. In addition, valerian root has been shown to be effective in easing stress and anxiety. It’s also non-addictive, and side effects are uncommon.

Lavender

While using lavender for sleeplessness might sound like folklore to some people, it’s in fact one of the more well studied remedies. A study overview from 2013 concluded that oral lavender (i.e. pill form) is promising as a sleep aid.

Aromatherapy

Aromatherapy, especially using lavender oil, has been widely employed against sleeplessness and anxiety, but scientific evidence is not conclusive. In one small study, however, participants expressed positive effects. In addition to lavender oil, you may want to try valerian, bergamot or chamomile. Be mindful to use essential oils with care, as they can trigger allergic reactions for some people.

Chamomile tea

Chamomile has a long history as a natural sleep remedy, but while indulging in a savory cup of chamomile tea certainly feels soothing, science is not conclusive about the effects of the herb. At least one study of rats has showed positive effects of chamomile.

Passionflower herb

One study has found that subjects who drank purple passionflower herbal tea reported better quality sleep after 7 days. This supports passionflower’s place on the list of natural sleep aids, though more research is needed to confirm the effectiveness of the herb. Passionflower has also shown promising effects on anxiety and stomach ulcers.

Lemon balm extract

A 2006 study found that lemon balm taken together with Valerian root was effective for relieving sleeplessness in children. Other studies suggest that lemon balm may be helpful for anxiety and stress. Enjoy this fragrant, minty herb in a tea or in capsule form.

Niacin

Taking niacin has been shown to increase NREM sleep in mice; however, niacin should only be taken in moderation as too much of the vitamin could have adverse effects on your health.

Routines are the best medicine!

While the natural sleep aids we’ve gone over here are a good alternatives to prescription sleep aids, creating a nighttime routine for yourself is one of the best natural sleep remedies you can try. Make sure to turn off electronics at least an hour before bedtime, go to bed at the same time, and implement a power nap during the day when feeling tired.

Chronic insomnia? – see your doctor

If you have chronic insomnia symptoms, it’s best to see your doctor. There are many sleep disorders that could be causing the problem and need medical treatment. None of the above natural sleep aids are suitable for treating chronic insomnia, but may be effective for occasional sleeplessness.

About Restworks

Restworks is passionate about sharing ways that people can improve their sleep hygiene. We offer an assortment of sleep tech products for companies who wish to improve the health and wellbeing of their workers and increase productivity. Our selection includes nap pods, massage chairs, indoor zero gravity recliners, and more. We have also crafted a power nap app, available for free in the Apple app store or on Google Play. We hope you have found this blog post useful.