If you’re struggling with sleep, you’re not alone. Many people experience short-term insomnia, a common condition that makes it difficult to fall or stay asleep. While individual sleep needs vary, most adults require at least seven hours of rest each night.
If poor sleep is affecting your daily life, natural remedies and healthy habits may help improve your rest. Read on to learn how herbal remedies, relaxation techniques, and lifestyle changes can support better sleep.
Natural Remedies for Sleep
Herbal remedies have long been used to promote relaxation, though scientific evidence on their effectiveness remains limited. Some herbs may also interact with medications, so consult your doctor before trying them.
Herbal Teas & Supplements
- Valerian Root (Valeriana officinalis): Some studies suggest valerian may help with sleep, but it can interact with medications and is not recommended for young children or pregnant individuals.
- Chamomile: Known for its calming effects, chamomile is generally considered safe by the FDA. However, those allergic to ragweed, chrysanthemums, daisies, or sunflowers may experience reactions.
- Lemon Balm
- Fennel
- Licorice Root
- Oat or Linden Flowers
- Tulsi, Lettuce, or Parsley Leaves
- Apple Peel
- Lavender (Aromatherapy): The scent of lavender has been linked to relaxation and improved sleep quality.
Relaxation Techniques
Adding calming activities to your nighttime routine can help signal to your body that it’s time to rest. Consider:
- Drinking a warm, caffeine-free beverage like herbal tea or warm milk
- Taking a warm bath or shower before bed
- Reading a book or magazine to shift focus away from stress
- Listening to soft music or an audiobook to promote relaxation
- Practicing meditation or mindfulness to calm the mind
- Using deep breathing techniques, such as abdominal breathing
Healthy Sleep Habits
Making small lifestyle adjustments and maintaining a consistent sleep schedule can significantly improve sleep quality.
- Stick to a regular sleep schedule—go to bed and wake up at the same time daily
- Stay physically active—regular exercise promotes better sleep
- Limit naps—long or late naps can make nighttime sleep more difficult
- Reduce caffeine, alcohol, and nicotine intake, as they can disrupt sleep patterns
- Avoid heavy meals and excessive fluids before bed to prevent discomfort and nighttime awakenings
- Create a calming bedtime routine—dim the lights, put away screens, and engage in relaxing activities
When to Seek Medical Advice
If insomnia persists or severely impacts your daily life, consult a doctor to explore potential medical or pharmacological treatments. A healthcare professional can help identify underlying causes and recommend appropriate solutions.
By incorporating these natural remedies and sleep-friendly habits into your routine, you may find it easier to relax, fall asleep, and enjoy more restful nights.