Natural Remedies for Better Sleep

To go to sleep immediately you need to get into a routine for going to bed, so that your body associates with certain behaviors when it’s time to rest
Natural Remedies for Better Sleep

You toss and turn all night long: on your back, on your side, on your stomach. You try counting sheep but you get to a thousand and you’re still awake. Your eyes open in the middle of the night and you never fall back asleep.

If this sounds like you, be sure to read the following article where we’ll share some natural remedies for getting better sleep.

They’re very effective!

What is insomnia?

2-insomniaThe definition of insomnia is a difficulty in going to or staying asleep, and it can appear both at bedtime and in the early hours before dawn.

It could be due to a variety of causes:

  • Stress, anxiety, or depression
  • Irregular heart beat
  • Aches and pains in the back or bones
  • Taking certain medications
  • Watching TV too late
  • Irregular sleep habits
  • Having a poor diet, drinking alcohol or caffeine (or withdrawal from both)
  • Post-traumatic disorders
  • Quitting smoking

When you don’t sleep well or enough, the next day you can suffer from headaches, irritability, and moodiness. It may also be impossible to concentrate or make decisions, and it can even be hard to stay awake at work.

Home remedies for better sleep

If you can’t fall asleep every once in a while, it’s normal – it could be due to a specific event (an upcoming trip, test, or wedding, for example).

The problem becomes greater when the episodes become more frequent or over time you’re losing more and more sleep.

Some natural remedies that may help include:

Orange leaf tea

3-orange-teaYou can also use the aromatic orange blossoms of the tree. It will soothe your nerves and help you sleep “like a baby.”

Ingredients

  • 1/2 teaspoon of orange leaves (2 g)
  • 1 cup of water (250 ml)
  • 1 teaspoon of sugar (5 g)

Preparation

  • Add the water and the orange leaves (or flowers) to a saucepan.
  • Bring it to a boil and allow it to simmer for five minutes.
  • Remove from heat and cover for another five minutes.
  • Strain off the liquid and sweeten it with sugar.
  • Drink this half an hour before bedtime.



Peppermint tea

This is another helpful herbal tea that will help you sleep well and be relaxed at night. Peppermint has soothing and stress-relieving properties.

Ingredients

  • 1 teaspoon of peppermint (5 g)
  • 1 cup of water (250 ml)

Preparation

  • Bring the water to a boil and add the mint. Let it simmer for five minutes.
  • After this time has passed, remove from heat.
  • Cover and allow it to cool for a few minutes.
  • Strain off the liquid and drink this half an hour before going to bed (if you prefer, you can add a little sugar or honey to sweeten).

Valerian tea

4-valerian-root-teaThe properties of this herb are known to calm the nerves and get you to sleep before a very important day. It’s recommended in times of severe stress and anxiety.

Ingredients

  • 1 tablespoon of valerian (10 g)
  • 1 cup of water (250 ml)
  • 1 tablespoon of honey (25 g)

Preparation

  • Add the water and valerian to a saucepan.
  • Bring them to a boil for 10 minutes and then remove from heat.
  • Leave covered for another five minutes.
  • Strain off the liquid and sweeten it with honey.
  • Drink this before bedtime.

Sage and chamomile tea

Never be without these two herbs in the kitchen because they are so useful in a variety of situations. In addition to that, they have a delicious flavor when combined.

Ingredients

  • 1 tablespoon of chamomile flowers (10 g)
  • 1 tablespoon of sage (10 g)
  • 1 cup of water (250 ml)
  • 1 tablespoon of honey (25 g)

Preparation

  • Add the water to a saucepan and heat it.
  • When it reaches a boil, add the chamomile and sage.
  • Boil for about seven minutes.
  • Remove from heat, cover, and let steep for 10 minutes.
  • Strain off the liquid and sweeten with honey.
  • Drink this 15 minutes before bedtime.

Relaxing baths

Sinking into the bathtub with some water and herbs or oils is an excellent idea if you’re not sleeping well. It will eliminate all your body’s stress and tension so you can rest easily.

Some of the best combinations you can choose to add to your bathwater include:

  • Hops and wheat bran
  • Lavender essential oil and coarse sea salt
  • Rosemary and lemon balm
  • Marjoram oil, chamomile oil, ylang-ylang oil, and basil oil

Aromatic pillows

5-aromatic-oilsAnother good technique for getting to sleep is to use scented pillows and bedding. Of course, you have to choose flowers, herbs, or oils that have soothing properties. Some recommendations include:

  • Orange blossom
  • Eucalyptus
  • Chamomile
  • Dry hops

Sprays or aromatic diffusers

According to aromatherapy for sleep, some people choose to light incense or heat essential oils in a special bowl to fill the room with a perfume that helps you sleep peacefully.

Among the most effective scents, you’ll find:

  • Jasmine
  • Lavender
  • Lemon balm
  • Rose
  • Sandalwood
  • Marjoram
  • Ylang-ylang
  • Valerian
  • Tangerine

Tips for better sleep

In addition to taking advantage of the benefits of herbal teas, baths, and other scents, it’s a good idea to change some of your daily habits:

  • Use earplugs to avoid hearing external sounds or noises.
  • Don’t drink alcohol or coffee at dinner or with dessert.
  • Set a regular sleep routine (go to bed and get up at the same time every day).
  • Use your bed only for sleeping (not for working, eating, or watching TV).
  • Take a hot bath at night.
  • Exercise in the afternoon (not at dusk or at night).
  • Have a light and healthy dinner.
  • Turn off nearby electronic devices.
  • Wear comfortable clothing (including sheets and blankets)
  • Keep the room dark and silent.
  • Do yoga or meditate.
  • Avoid watching TV or using your cell phone an hour before going to bed.
  • Don’t think about any problems you have before closing your eyes.