If you struggle with the quality of your sleep, you may be looking for a way to help you get some shut-eye. Although prescription medications are available, they typically carry unwanted side effects, and taking them nightly can lead to dependence and expensive monthly prescription costs. Read this blog for some natural ways to get better sleep.
The good news is that there are plenty of natural ways to get better sleep that don’t cost a fortune and are non-habit forming. Plant-based aids, behavior changes, and a sleep-friendly environment are all-natural methods that you can use to get a better night’s sleep.
Table of Contents
Plant-Based Aids
Humans have used plants and herbs for thousands of years to aid a restful night’s sleep. These plant-based sleep helpers are found in many forms, from loose-leaf herbs to bagged tea, to capsules that you can swallow. Each has its strengths in terms of helping you take care of your sleep struggles. Always check with your physician before using a plant-based product, and avoid driving after taking an herbal aid.
- Passionflower
Passionflower, or P. incarnata, is a vine that grows in the warm climates of South America and the southeastern United States. Passionflower has been used as a sedative historically by the Native Americans of the U.S. and was brought to Europe by Spanish settlers in the 1500s. Passionflower is thought to help you relax, relieve mild anxiety, and sleep more soundly. Most people take an herbal supplement of passionflower or drink passionflower tea by steeping the leaves in boiling water.
- Valerian Root
Valerian is a flowering plant native to Europe and Asia. The roots of Valeriana officinalis were used in ancient civilizations to calm nerves, reduce stress, and aid in sleep. Modern users of valerian root often opt for a capsule form of this natural sleep aid due to valerian root’s pungent, slightly unpleasant odor. Despite the herb’s strong scent, you can easily buy valerian root in its loose leaf form or as a powder that you add to water. Valerian root can be pretty intense, so avoid using large quantities until you know how the herb affects you.
- Chamomile
Chamomile is the most popular herbal tea on the planet. This beautiful sun-colored flower has earned a reputation for calming the nerves and aiding people in falling into peaceful golden slumbers. Chamomile gets its name from the Greek term for “earth apple” because this flower smells sweet like a fruit. Both Matricaria chamomilla and Chamaemelum nobile are used in teas to help you wind down at the end of the day. Chamomile is most often taken as tea, using whole flowers or prepared tea bags.
- Kratom
Kratom is a tropical evergreen tree that grows in Southeast Asia. Although it has been used for its many benefits by people in its native habitat for hundreds of years, it has only recently gained popularity in the west. Kratom, or Mitragyna speciosa, contains alkaloids that interact with your body to bring out the wellness properties in each strain. Kratom helps restore natural sleep patterns and aids in the body’s ability to wind down for comfort and rest. Many people take Kratom capsules, but Kratom powder is also a popular choice for tea drinkers. Kratom should be purchased from a reputable supplier, such as Kats Botanicals, to ensure quality and sustainability.
Behavior Techniques
Along with using plant-based sleep aids, it’s a good idea to implement behavioral changes and revamp your sleeping environment to induce a good night’s rest. Try the following to figure out which works for you.
- Routine
One of the best ways to maintain good sleep health is to develop a routine. If your current schedule is chaotic, try setting a bedtime and sticking to it. If you can get your body’s natural rhythm into sync, you can experience better sleep.
- Exercise
Spend a little time each day exercising. Even if you don’t want to call it exercise, make sure to walk and physically exert yourself. Expending energy during the day will help your system sleep more deeply at night.
- Diet
What you eat affects your sleep. Avoid caffeinated drinks before bed and try not to eat sugary foods just before going to sleep. These substances stimulate your body and mind, keeping you awake longer.
- Electronics
Most sleep specialists advise against using electronics before trying to sleep. The bright light from the screen puts stress on your eyes, and the mental stimulation keeps your brain active. Turn off electronics an hour before bedtime and opt for reading a paper book to make you sleepy.
- Noise
Depending on your preference, you may need complete silence or calming background noise to sleep well. If you are having trouble sleeping, try the opposite of your current routine. Opt for a fan or noise machine app with calming nature sounds, or try turning everything off and sleeping in silence.
- Temperature
Temperature can play a part in how well you sleep. Many people have trouble sleeping when the environment is too warm. If possible, turn your air conditioner up at night to make your space cooler. Also, try using fewer blankets, turning on a fan for airflow, or opening a window.
- Darkness
Even if you can fall asleep with a lamp or nightlight on, the light may wake you up throughout the night. Turn off all light sources when you go to sleep, and cover the light from clocks, printers, or other electronics. Additionally, use thick curtains to block light from neighbor’s porch lights or streetlights that may shine into your room.
- Comfort
It is essential to get your body comfortable for a good night’s rest where you can sleep peacefully. If you haven’t already, spend some time and a little bit of money to invest in comfortable bedding, mattress, and pillows that support your neck and back. These small changes may make a difference in the quality of your sleep.
Get a Good Night’s Sleep Naturally
Whether you use a natural plant-based product like Kratom or valerian root, change up your bedtime behavior, or create an environment conducive to sleeping soundly at night, you can rest easy knowing that these natural sleep helpers are always available to aid you in getting a good night’s rest.
Natural methods are inexpensive and encourage you to develop and maintain helpful habits for your sleep health. They can be combined or utilized individually to figure out which methods aid you in sleeping more soundly throughout the night.