Getting a good night’s sleep is critical for our health and productivity. If you experience trouble getting to sleep or struggle with insomnia, here are seven natural strategies to help remedy the issue.
Eat nutritious food
Insomnia is often linked to poor nutrition. Try to assess what minor changes you can make to help relieve sleeplessness, such as including more magnesium and calcium-rich foods in your diet. Some foods encourage the production of melatonin like bananas, berries, and walnuts, as well as foods that are rich in vitamin B6, which also plays a role in the maintenance of sleep.
Try cannabis edibles
Edibles aren’t just tasty, but they offer a natural way to increase melatonin release, which will help restore sleep quality. Cannabidiol or CBD has been known to regulate the sleep center, also known as the pineal gland in your brain. Plus, if you have mild aches and pains that may prevent you from getting a good night’s sleep, CBD can help alleviate those. Check out our guide to the best strains for sleep for more information.
Seek herbal therapy
If you suffer from mild to moderate insomnia, you may succeed with natural herbal remedies. Some traditional sleep aids that are available are valerian, lavender, and chamomile extracts. The active constituents present in these herbs regulate the activity of your brain receptors and stimulate the pineal gland, promoting an increase in your melatonin levels.
If you’re struggling to fall asleep at night, perhaps what’s missing is a regular exercise routine to help stimulate your mental pathways. Working out increases the release of sleep hormones like melatonin which will help you fall asleep faster.
The endorphins that are released through regular exercise will help enhance your mood which will naturally make you feel calmer. Just remember to stick with it and over time you will find it easier to correct your sleep cycle.
Do some meditation
Meditation is a spiritual practice that may take you out of your comfort zone if you’ve never attempted it before, however, many people find that multiple areas of their lives improve with the inclusion of some mindfulness practice. Meditation will help you learn the art of controlling your emotions, which will lead to less stressful reactions. Incorporating other spiritual practices that encourage you to focus on your breathing and mind-to-body connection can also help you maximize your sleep.
Aromatherapy uses the fragrance of essential oils to stimulate your olfactory nerves which may reach your sleep center and calm your nerves down. If you can’t seem to manage to stay asleep the whole night, aromatherapy sessions may help you reach a soothing level of calm. Some recommended essential oils are lavender, peppermint, and jasmine oil.
Massage to release stress
If you have a partner or roommate who supports your quest for a healthy sleep routine, perhaps you may persuade them to give you a soothing massage to boost feelings of tranquility while curbing stress and anxiety. Massage oils also contain many stress and pain-relieving components that can enhance your sleep quality. Jojoba, sunflower, and peppermint massage oils are recommended for promoting relaxation.