Here are six natural sleep aids that can help you get a good night's sleep.
1. Lavender Oil
2. Chamomile tea
Next on the list of natural sleep aids is chamomile tea. Chamomile tea has been used as a natural remedy for centuries to help with a variety of issues, including insomnia. A 2016 study found that chamomile tea was effective in improving sleep quality in a group of postmenopausal women. The study participants who drank chamomile tea before bedtime reported falling asleep faster and sleeping more soundly through the night. To use chamomile tea as a natural sleep aid, drink a cup of tea 30 minutes to an hour before bedtime and you'll be asleep before you know it.
Did you know melatonin (a hormone) can help regulate the sleep-wake cycle? The body naturally produces melatonin, but its levels can be affected by factors like stress, daylight, and screen time from computers and phones. To use melatonin as a natural sleep aid, take 0.5 to 5 mg 30 minutes to an hour before bedtime. Start with the lesser end of the dosage range and increase if needed.
4. Valerian Root
Valerian root is a popular herbal remedy for insomnia and anxiety. It surges levels of GABA (gamma-aminobutyric acid) in the brain. GABA is a chemical neurotransmitter that helps regulate nerve activity. Low levels of GABA have been linked with sleep problems, anxiety, and depression. Valerian root is available in supplements, tinctures, and teas.
Now let's jump into some Magnesium. When you think of the word, it sounds like something you would take to help you use the bathroom, but it actually relaxes your muscles and nervous system. It also helps with anxiety and depression. So, if you're feeling stressed about work or life in general, magnesium could be helpful in more ways than one.
You probably weren't expecting to see exercise on this list, but it's true! Regular exercise can help improve your sleep quality. Just make sure you avoid working out too close to bedtime, as the adrenaline from exercise can keep you awake.
There you have it, six natural sleep aids that can help you get a good night's rest. Next time you're struggling to fall asleep, give one of these remedies a try. Sweet dreams!