Natural sleep remedies

Can’t fall asleep at night? Try these natural sleep remedies before popping a pill.

If you find yourself struggling with insomnia every night, try these home remedies to get back on track with a good night’s sleep.

Take a warm bath before bed
A warm bath before bed will help relax your tired muscles and also help induce sleep. Before you fall asleep, your body temperature drops slightly. The reason why a warm bath helps you fall asleep is because you artificially raise the temperature during the bath before allowing it to drop again, thus tricking your brain into feeling sleepy. Take the bath 1 to 2 hours before bedtime, and be careful not to overdo it.

Passiflora extract
Passion flower is believed to be quite effective in getting rid of insomnia that is brought on by stress. The herbal extract reduces anxiety and relaxes you, making it easier to fall asleep.

Aromatherapy
A 2005 study found that a whiff of lavender before bed led to deeper sleep and can also helps you fall asleep more easily. Some other essential oils that are useful for insomnia include chamomile, ylang ylang, clary sage, bergamot, sandalwood, and frankincense. Try them in massage oils, diffusers, bath scrubs, or a sachet in your pillow.

Wind down with herbal tea before bed
Choose a caffeine-free herbal tea before bed to help you wind down. Chamomile, catnip, kava kava, passionflower, and valerian root tea can help you fall asleep easily.

Do yoga to relax before bed
If you are unable to fall asleep because your body feels wound up, yoga could be a great way to put you in the mood for sleep. Try this yoga routine from Katie to wind down without the wine.

Progressive muscle relaxation
Progressive muscle relaxation is an ancient technique that can help you sleep better. It is a relaxation exercise in which you tense and release all the muscle groups of your body. Along with promoting overall physical relaxation, it also lowers blood pressure, muscle tension, anxiety, and fatigue. It relieves insomnia by aiding physical relaxation, and by calming the mind.

If you find yourself tossing and turning in spite of all this, consult a sleep therapist.