Natural remedies for insomnia can help restore your sleep schedule without the intervention of medication. There are many natural alternatives that can help aid sleep without the nasty side effects of sleeping pills.
Please note that these natural remedies cannot cure insomnia and, if you are suffering from prolonged periods of sleeplessness, you should contact your doctor.
Alternative therapies cover a wide variety of disciplines that include everything from diet and exercise to meditation and lifestyle changes. Some alternative therapies include acupuncture, guided meditation, yoga, hypnosis, aromatherapy, relaxation, herbal remedies, massage, and many others.
Some studies have suggested that the root of valerian (Valeriana officinalis) may help with sleep. However, Valerian Root can sometimes interfere with some medications. It also has side effects, and is not safe in small children or during pregnancy. Before taking this supplement, check with your doctor.
Lavender is a calming herb that is a natural relaxant. According to a study at Southampton University, lavender can increase your sleep quality by 20%. In this study of 10 people, 5 were exposed to lavender during sleep, and the other people were exposed to a placebo. The 5 people exposed to lavender reported a 20% overall better sleep experience1.
Acupuncture involves the insertion of very fine needles into the skin at specific acupuncture points in the body. The results of recent studies have shown that acupuncture improved sleep quality in people with insomnia2.
Chamomile has been used as a sleep aid for thousands of years. It is a natural relaxant, like lavender. This can help your mind to relax and unwind for bed.
Meditation can be an effective way to treat insomnia. There is a growing body of evidence that supports the value of meditation in treating insomnia. There are many types of meditation to choose from. Learn more about meditation for sleep in our article here.
Regular exercise has been shown to help improve sleep. However, most experts advise exercising at least three to four hours before bedtime to avoid interference with sleep.
A Noise Machine
Listening to soothing background sounds can help cover up man-made sounds, like voices or traffic. Noise machines offer a variety of sounds, from white noise to sounds from nature.