If you’re having trouble sleeping, you can try natural remedies like herbs and teas, or relaxation methods. You can also improve your sleep with healthy habits.
Many people suffer from short-term insomnia, a common sleep disorder that makes it hard to fall asleep and stay asleep until it’s time to wake up.
While the amount of sleep needed differs among individuals, most adults need at least seven hours of sleep a night. If your sleep patterns are affecting your quality of life, home remedies might be helpful.
Read on to learn how you can control your sleep patterns through meditation, exercise, and other home remedies.
There isn’t much evidence that herbal remedies are effective for treating insomnia or are completely safe. Since herbal supplements can interact with certain medications, always inform your doctor if you’re using any.
Herbal Remedies
- Valerian: Some studies suggest valerian root (Valeriana officinalis) may help with falling and staying asleep. But it can interact with some medications, has side effects, and isn’t safe for young children or during pregnancy.
- Chamomile: The FDA deems chamomile safe with no known side effects. But don’t take it if you’re allergic to ragweed, chrysanthemums, or other plants in the compositae family like daisies or sunflowers, as you could develop contact allergies.
- Other herbs like lemon balm, fennel, licorice root, oat or linden flowers, tulsi, lettuce or parsley leaves, apple peel, and the scent of lavender may also be considered.
Relaxation Techniques
- Drink something warm without caffeine, like warm milk or herbal tea.
- Take a warm bath or shower.
- Read a book or magazine.
- Listen to soft music or an audiobook.
- Meditate.
- Practice abdominal breathing.
Healthy Habits
- Go to bed and wake up at the same time daily.
- Get regular exercise.
- Limit naps.
- Limit or avoid caffeine, alcohol, and nicotine.
- Don’t overeat or drink too many fluids before bed.
- Create a relaxing bedtime routine.
If you have insomnia, you can also talk to a doctor about medical treatment options.