5 Natural Sleep Aids to Help You Sleep Better

At least 70 million Americans suffer from chronic sleep problems.

Unfortunately, the majority of sleep issues go untreated. Lack of quality snooze time often leads to chronic conditions such as mental illness, obesity, type 2 diabetes, heart disease, and high blood pressure. It may also affect your memory and concentration, lead to more frequent injuries, increased medical bills, and a poor quality of life. 

If you’re having trouble sleeping and want to avoid prescription medication, several holistic remedies may encourage a more restful slumber. Please keep reading for five natural sleep aids that may help you sleep better. 

1. Have a Drink

No, not alcohol. 

There are several tasty unalcoholic beverages that may help promote a peaceful slumber. For example, try warm milk, chamomile tea, or tart cherry juice to help you sleep at night.

Warm Milk

Warm milk has long been believed to produce chemicals that mimic the effects of tryptophan on the brain. Tryptophan is part of the chemical building blocks for serotonin, a crucial chemical involved in your sleep-wake cycles. 

Chamomile Tea

Chamomile tea may also be a helpful natural remedy for sleepless nights. It’s believed to contain flavonoids that may interact with the benzodiazepine receptors in your brain that help you fall asleep and stay asleep. 

Tart Cherry Juice

Rather than binging on ice cream or cereal before you hit the hay, try a cold glass of tart cherry juice. This tangy beverage helps support melatonin production, which is believed to help encourage a healthy sleep cycle. 

2. Exercise

Getting enough regular exercise may help eliminate sleep problems. 

Moderate aerobic exercise has been shown to improve the length and quality of sleep you get each night. However, while physical activity is crucial for healthy sleep patterns, you have to time it right. If you’re having trouble relaxing, avoid working out at least two hours before bedtime.  

3. Take Melatonin Supplements

If you’ve been suffering from sleepless nights, try taking a natural melatonin supplement before bedtime. 

Melatonin is a hormone released in the brain hours before we start to feel sleepy at night. This hormone is triggered by your body’s response, to a lack of natural light when it gets dark outside. Therefore, the more exposure you have to unnatural light forms, i.e., screentime, the more likely your body lacks melatonin and may require this natural supplement to help with sleep. 

4. Try CBD

More and more people are trying cannabidiol (CBD) to help improve sleep habits and decrease anxiety.

While more research still needs to occur in the United States to determine the exact effects CBD has on sleep, people have reported the quality of their sleep has vastly improved after taking it. 

CBD comes in many forms, such as in tinctures, oils, pills, and gummies. Experiment with what works for you and research a safe dosage for CBD gummies, tinctures, oils, and supplements. 

5. Turn Out the Lights

The darker, the better.

If you’re having trouble falling asleep and staying asleep at night, try darkening your room. A dark room helps to release melatonin to jumpstart your sleep-wake cycle, and helps to set the mood for a long, deep, and restful sleep. 

Natural Sleep Aids for the Win

If you’re one of the many Americans suffering from chronic sleep problems, there are ways to help promote restful sleep while avoiding prescription medication. 

Try a variety of natural sleep aids that works for you and stick with it. Not only will you feel healthier and have more energy, but it could vastly improve the overall quality of your life. 

If you enjoyed this article, you’ll love our other weird health posts. Check them out today! 

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