If you are suffering from sleep issues and unable to sleep without medication, you are putting yourself at risk for more health problems, such as impaired cognition, lower appetite, and digestion issues. Sleep pills only provide short-term relief without eliminating root causes. However, the human body cannot work smoothly with sleep deprivation in the long run, so treatment is essential.
What is another option for improving sleep quality? Multiple home remedies are backed by scientific evidence, like lavender aromatherapy, chamomile tea, CBD for sleep, etc. In this article, you will learn about natural and harmless things to help you sleep peacefully.
5 Natural Ways to Fall Asleep
Home remedies for sleep result in healthy improvements only when they have the right components for treatment. After evaluating the cause of sleep issues, we have compiled a list of 5 most effective home remedies for insomnia:
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Tart Cherry Juice
This is the best sleep aid for adults because it stimulates melatonin production, a sleep hormone. When we go to sleep, our brain naturally produces melatonin to cause sleepiness. However, people with insomnia have reduced melatonin production, so tart cherry juice or its supplements work effectively.
It also provides relief for joint pain linked with arthritis and reduces physical discomfort. With a relaxed body, it becomes easy to fall asleep without any medication.
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Warm Milk
Tryptophan is an amino acid that makes the brain sleepy at night through melatonin production. Having a warm cup of milk stimulates this hormone and helps people fall asleep easily. People who have a routine of taking a warm cup one hour before bed face fewer mid-sleep awakenings.
The warmth of the milk has a calming effect on the brain’s nervous system and results in mental relaxation. So, warming it doubles up its therapeutic powers for sleep issues.
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Lavender Oil
The effectiveness of lavender oil in improving sleep has been studied by many experts. It is possible to achieve its calming effects through aromatherapy or massage. Creating a warm environment with an oil diffuser or incense sticks reduces restlessness and disturbing thoughts. With inner peace, the time it takes to fall asleep reduces significantly.
Likewise, massage works effectively for people who are facing sleep issues, mainly with body aches or discomfort. When penetrated into skin tissue, it provides a soothing effect and relieves pain or inflammation. However, it is recommended to use diluted oil to avoid side effects. For this purpose, you may use carrier oils like almond oil, jojoba oil, argan oil, or olive oil.
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Chamomile Tea
In ancient medical practices for sleep hygiene, chamomile tea is often prescribed as a sleep remedy. The mild tranquilizer was effective for heat patients, causing them to fall asleep within 90 minutes. With its sedating properties, it is also recommended for people with depression and stress. Stress is one of the major factors affecting sleep. With the reduction in stress symptoms, it improves sleep quality.
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Herbal Supplements
Cannabidiol is a compound extracted from the cannabis plant, famous for its therapeutic properties. Sleep gummies are an effective way to control and reduce sleep disorders. Many studies have tested their use, and the outcomes indicate that people who take regular dosages of sleep gummies have better sleep quality. They experience adequate sleep duration with these natural supplements.
CBD relaxes the central nervous system and makes you sleepy without affecting consciousness. It is non-intoxicating and comes in various flavors and strengths. However, you should always consult a medical health provider before trying a new product to evaluate risk factors and the recommended dosage to be safer.
Final Thoughts
A healthy lifestyle requires a good and peaceful night routine. Sleep deprivation significantly reduces the performance of our brain and body. Rule out the cause and adopt any of the above-mentioned natural remedies. You will feel a significant improvement in the long run. However, if you feel no or little improvement in your symptoms with all the remedies, seek medical help immediately.
