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Best Natural Sleep Aids and Remedies for Insomnia


From teas to topical creams to herbal supplements, these natural sleep aids and insomnia remedies will help you fall asleep easier without traditional sleeping pills. I explain the different types of natural sleep remedies, when to use them, and how they work against sleep-promoting hormones like melatonin.

I often struggle when my head hits the pillow.

My mind is racing. The erratic restlessness sets in. Soon I was back on the old insomnia merry-go-round, and the fear of not being able to sleep became its own self-fulfilling prophecy.

I have been here many times before.

When I was an ADHD kid, it was so hard for me to unwind at the end of the day that my parents often turned to a cocktail of melatonin, valerian root drops, and catnip (which has the same effect on humans Conversely) felines) put me to sleep.

My mind is usually the culprit, and the trend continues in adult life.i talked about in the book health program Finally got my piece of health conundrum under control. But I still sometimes feel the mental frenzy returning during the busy work season or when I fall off the meditation cart.

Even when your brain refuses to shut down, I find it helpful to implement some natural sleep aids that can calm things down on the physical side.

i hope you don’t need me to tell you Ambien and other sleeping pills are not your long-term friends for better sleep habits. They might not even be your quick-fix friends, as a reduced REM cycle can leave you feeling hungover and not well rested the next day. Not to mention the long-term increase in risk factors like Alzheimer’s, diabetes, etc.

Melatonin, while a natural sleep aid, is also tricky at encouraging our bodies to fall asleep right away. Since it’s not an herb or supplement but a hormone, the best use case is to start with a low dose and use it daily to retrain your hormonal waves to build up gradually at the correct time of day. It’s quite different from some other herbal sleep remedies that can be used as a one-time remedy in a pinch, or to help you fall asleep again in the middle of the night.

Read on for some of my favorite natural sleeping pills and alternatives to traditional over-the-counter sleeping pills. You can even combine some of these strategies, because falling asleep quickly and easily often comes down to building good habits into your life. Take the time to build your toolbox, and those fixes will always be waiting for you when you hit a mental block along the way.

For more of my tips for healthy hedonism about sleep, be sure to check out that chapter in my book health program. After all, these natural sleep aids can only get you so far if you don’t address the root cause of your insomnia.

What are some of your preferred methods? I’d love to hear it in the comments section!

With health and hedonism,

Phoebe


The best natural sleep aids and remedies, from magnesium to melatonin, teas and other ways to sleep without sleeping pills.

magnesiumhmm glycinate or citrate: Low magnesium levels, especially common in women, can throw many body functions out of balance, including sleep. Since it also regulates the body’s stress response system, magnesium supplementation before bed can be like a double whammy for your physical and mental sleep hygiene. My favorite supplement form is magnesium glycinate because it’s easy on the gut and also helps your digestive system at night. these pills are my preferred form because they don’t require you to drink water before bed (which can cause a different type of sleep problem – night wakings!).Although it has little effect on magnesium deficiency, through epsom salt bath Time before bed also helps lower your body temperature and prepare you for sleep.You can also dissolve the powder in water This powdered magnesium citrate supplement。 The taste of the unflavored version is not unpleasant, but slightly salty and sour. But again, beware of having to pee at night! If you want to know more about tHis Best Magnesium Supplements for Sleep And how it can help with anxiety and digestion on a deeper level, be sure to read my full article.

bedtime tea: I know I know. This is the favorite sleep solution for all basic bitches everywhere. But that’s because it works.Celestial Seasoning extra sleep time It’s my personal favorite these days.I’ve tried other knockoffs (such as this and this). But even the tea companies that I prefer to other blends can’t match this Old Faithful.If you want to try a DIY version, here’s a recipe health plan My favorite homemade concoction. But you can’t go wrong with any combination of dried chamomile, lavender, and spearmint. No matter what you choose, drinking a cup of hot tea before bed is a great way to relax and slowly trick your body into getting ready for sleep. Just make sure to drink it early so you don’t wake up to go to the bathroom.

Uma Oils Pure Rest Healthy Oil: I was initially skeptical about the efficacy of topical remedies, but after trying this blend for a month, I was blown away by how well it worked for sleep. Uma is a women-owned company, and I had the pleasure of attending a workshop with the founder, who showed us the best way to use their functional health oils: rub a few drops on the soles of your feet, that part of your body for fastest absorption. It’s also a lovely evening ritual. After bed, I pat each of my feet, massage the oil, then rub my palms and breathe in the remaining scent (somehow it doesn’t smell like feet at all!).must be open expensive sidebut a little goes a long way (it will last at least 6 months), and I can’t recommend the effects of this oil enough.

GABA: These chewables are my personal favorite for getting me back to sleep in the middle of the night. They contain the amino acid L-theanine, which has an overall calming effect on your nervous system. I didn’t find that the pills made me pass out immediately, but they metabolized faster than most capsules (about 30 minutes vs. an hour). I also don’t find them to cause much lethargy unless I take them at 5am. Since they don’t last long, they may not be enough to last you through the night if you tend to wake your windows up. But they’re safe and a safe, non-habit-forming natural sleep aid, so you don’t have to worry about taking a second dose when the need arises.

Jet Set Natural: Specially formulated for travel, this double-pack of herbs is perfect for helping you get through the next day and adjust to your new time zone after a red-eye or night flight. The packet contains two different pills: a jet to help you fall asleep and a kit to help you wake up. The idea is to get on the jet before you want to sleep on the flight, and get on the plane when you get to your destination. The pack comes with sets of pills in case you need extra help falling asleep or staying up late the next day or on your return trip.

valerian root & catnip drops: These two herbs are just what you need to induce sleep. As I mentioned, my parents have given me a drop or two of valerian and catnip since I was a kid. You can put them in your bedtime tea for added effect or put them directly under your tongue.buy individually, or try a similar recipe Nue Sleep drops.

WTHN sleep well: Formulated with acupuncture, this naturally calming herbal blend includes organic ashwagandha, dates and valerian to promote deep sleep. It’s a great option to encourage yourself to sleep through the night without feeling groggy in the morning like when using ambien or NyQuil.

city ​​moon shines: I’m a huge fan of Urban Moonshine’s herbal line, from their digestive bitters to this super-strength sleep potion made with passionflower and kava. WARNING: the taste is not very good…which is always a good sign of medicine to me! But a little is enough, and you can dilute with water if it is easier for you to swallow.

Olly Restful Sleep Zen Vitamin Gummies: If you’re this far down the list, you’re probably wondering…why hasn’t she talked about melatonin yet? Well, I’m not the biggest fan of using this hormone as a supplement. First off, yes, it’s a hormone. This means that when people pop them like ambien, it rarely has the same effect. The key is to use micro doses of melatonin (1 mg at a time) at the same time each day to train your body to enter a better sleep cycle. If you’re looking for a tastier, more fun way to do just that, these gummies contain a tiny amount of melatonin along with a few other high-quality extracts for instant calming. Take 1 tablet each night at least 30 minutes to 1 hour before bed. Make sure to brush your teeth afterward because it has sugar in it.

lavender essential oil: When I don’t care about anything fancy, I turn to this ultra-basic natural sleep remedy. Calming lavender essential oil is one of the best scents to get you ready for a rest. Make your own sleep spray by adding a few drops to a spray bottle filled with water and spraying pillows.Even better, add a few drops diffuser And light it up before bed.

Radical Roots Rest & Relax CBD Oil: There is a lot of convincing research these days on how cannabinoids are effective in treating various ailments sleep and anxiety Inflammation and even SIBO related digestive symptoms! I take a nightly dose to help with all of this, and while I don’t feel as dramatic an immediate effect as I do with some of the other tools, I still like to add it along with other tools.This root formula With the added benefit of specific herbs, it also helps with sleep.


Need help finding lasting lifestyle changes? Let’s work together to create your path forward.mine 4 week health course Might just change your life. With 4 weeks of recipes for a gluten, dairy, corn, soy and refined sugar-free diet, not to mention delicious AF, it’s the perfect way to explore your food sensitivities and heal the mess inside and out. Plus, one week is dedicated to overhauling your sleep hygiene and morning routine! In addition to natural remedies, I’ll help you create all the habits you need to get a good night’s sleep in the long run.

learn more here





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