Taking a load off at the end of the day may come as a welcome reprieve to some. But to others, relaxing may be more difficult than they would like to admit. Millions of people find it hard to fall asleep and stay asleep every day.
Instead of turning to prescription sleep medication, many are looking for a natural alternative. When using natural remedies to sleep better you are less likely to become dependent or experience serious side effects.
If you’re in the market for a natural way to find more sleep, there are 5 effective natural remedies that can help.
- Magnesium
Magnesium is a mineral needed to keep cellular function working properly in the body. You can find magnesium in hundreds of foods. Magnesium’s role in the body revolves around brain health, bone health, and effective heart and muscle function.
Magnesium is also great for reducing inflammation and keeping blood sugar levels regulated. Many have now turned to magnesium as a sleep aid.
To get some sound sleep, you have to relax your mind and body. Being unable to relax due to stressful events or a hefty work schedule can wreak havoc on your sleep/wake cycle.
That is where magnesium comes into play. Magnesium supplements the Parasympathetic Nervous System, which is in charge of making your mind and body relax. It also regulates neurotransmitters to communicate to your brain when it’s time to sleep.
Magnesium can also regulate melatonin levels that dictate your sleep-wake cycle. Using magnesium before bed may not put you out directly, but it will help prepare your body to relax enough for a good night’s sleep.
- Melatonin
Melatonin is a naturally-occurring hormone created in the pineal gland. It’s responsible for regulating the sleep/wake cycle, but it can be sensitive to outside stimuli.
The body is naturally wired to calm as the day ends. Darkness causes the release of melatonin, which signals to the brain that it’s time for sleep. Light decreases the production of melatonin, which can become tricky if you use devices before bed.
Blue light emitted from smartphones and laptops can decrease melatonin, especially if you use them before bed. They can also inhibit REM sleep, which is where you dream. Excessive use of blue light devices can cause you to wake up groggy, even after eight hours of sleep.
You can supplement your melatonin levels with over-the-counter melatonin supplements. They are commonly available in pill form and taking them before bed will increase melatonin levels for better sleep.
- Cannabis
While cannabis was once considered taboo in the medical field, opinions are quickly changing. With the legalization of cannabis popping up across the country, scientists have been able to study its effects and health benefits.
Cannabis has hundreds of cannabinoids, but the two most prominent are THC, the cannabinoid that gets your high, and CBD, which isn’t psychoactive. These two compounds come in varying levels, depending on the strain of cannabis you choose.
CBD is great for relaxation and pain management, but high THC seeds are great for sleep. That’s why it is important to choose a strain of cannabis with a high THC content in the event you’re looking for an effective sleep aid.
A recent study suggests THC reduces the amount of REM sleep, giving you more time for deep sleep. This is the most restful period of the sleep cycle.
However, using THC too often or using strains with an exceptionally high amount of THC can affect your sleep cycle negativity. Make sure to do your research to purchase, the best CBD gummies for anxiety and sleep, so you know what you’re getting.
- Lavender
Lavender is a purple plant grown in many places around the world. It is known for its relaxing aroma and has been used in natural medicine for centuries.
Lavender’s relaxation properties make it popular in aromatherapy and fragranced products. One study suggests the benefits of lavender go far beyond what was initially believed.
In fact, 31 people with healthy sleep patterns used lavender before bed to see the effects. The study concluded lavender increased deep sleep while reducing light, REM sleep.
According to the study, the participants felt refreshed and energized after waking, making lavender an effective natural sedative for both men and women.
You can use lavender in many ways. The most popular is lavender-essential oils, but you can also purchase oral supplements to take before bed.
- Reduce Caffeine Intake
Caffeine is a stimulant that most of us rely on. And don’t worry, we aren’t suggesting you ditch your morning cup of joe, but you may want to be careful about the amount of caffeine you consume in a day.
Caffeine increases the feeling of alertness, which is why coffee is widely used for focus and productivity. To do this, caffeine blocks the adenosine receptor, which is responsible for promoting sleepiness in the body.
Consuming caffeine before bed will inhibit your sleep. But did you know the consumption of caffeine up to 6 hours before bed can leave you tossing and turning all night?
Caffeine also reconfigures your body’s clock, making it harder to distinguish between bed-time and alertness. It also decreases the amount of deep sleep in your sleep cycle.
If you are an avid coffee drinker, consider reducing your intake to first thing in the morning. A good night’s sleep will be worth it, and you may wake up feeling more refreshed than ever.
Having a restful sleep schedule is the foundation to a productive day. If you are struggling to find rest, consider these 5 natural remedies to sleep better, and enjoy a good night’s sleep.
