Groggy after taking melatonin? Try these 7 natural sleep aids

This story is part of 12 days of advicehelping you get the most out of your technology, home, and health during the holiday season.

Quality The sleep you get can greatly affect it every aspect of your health. Sleep plays a role in strengthening the immune system, repairing muscle tissue, enhancing memory and knowledge retention, and even boosting your mental health. Despite being so essential to our overall health and well-being, One-third of adults suffer from insomnia symptoms. And if you’re one of them, getting that all-important sleep can seem impossible at times. until classic trickssuch as reading in another room and turning off the blue light, can prove ineffective.


When you search online for natural remedies for a sleep disorder, melatonin supplements are usually the first recommendation. However, if you They are skeptical of sleep supplementsConflict with side effects Or you’d rather not take any pills that might make you feel groggy in the morning, here are seven natural sleep aids and techniques to help relieve your insomnia.

For more tips on better sleep, check out Best food to eat before bedAnd How to take a coffee nap And How to create the perfect bedtime playlist.

Brew a hot cup of herbal tea

Brewing tea is an ancient practice. chamomileAnd valerian root And magnolia The teas are all natural remedies for anxiety, stress and insomnia. Drink one cup of these herbal tea At least 1-2 hours before bed – this gives you time to relax, enjoy your tea and use the bathroom before lights out. Be sure to look at the nutrition label to make sure no caffeine has been added to the ingredients.

Put a drop of lavender oil on your pillow

One of the most popular home remedies – essential oils. If tea isn’t your favorite way to unwind before bed, it’s botanical and herbal Fragrances are good ways to help sleep. Some popular essential oils for sleep are lavender, chamomile, and bergamot. Essential oils should never be ingested, but you can put a small drop on your pillow at night. You can too diffuse Air essential oils or use dried lavender to make a tea.

Put a few drops of lavender essential oil into a diffuser to help you drift off. You can also dilute it with water and spray it lightly on your pillow.

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Use CBD oils, gummies, or creams

CBD, also known as CBD, is derived from hemp plants. CBD is a Safe and effective Insomnia treatment It contains almost no THC – the substance found in marijuana that alters a person’s mental state. Several studies indicate that CBD is very potent Effective in promoting sleep And Reduce anxiety. It comes in many forms, such as oils and lotions. Use before bed to promote sleepiness and relaxation.

Drink tart cherry juice

Tart cherry juice from a can of tart cherries Increase melatonin production In those who consume it before bed. In the same study, the group that drank cherry juice spent more time in bed and asleep and had higher overall sleep efficiency. This indicates that tart cherry juice has the potential to help with insomnia.

Try dried passion flower or extract the oil

Not to be confused with passionflower – passion flower is a fast-growing vine that produces vibrant blooms. Not only is the plant beautiful, but it can help you sleep either via herbal tea or oil extract. A recent study concluded that passionflower has The ability to treat insomnia. However, it is not recommended for pregnant women.

Make sure you get enough magnesium

magnesiuma powerful nutrient, responsible for regulating hundreds of processes in the body – including asleep. Magnesium is found naturally in foods such as nuts and seeds, spinach, soy milk, yogurt, and whole grains. Try snacking on magnesium-rich foods an hour or two before bed. If you think you are not getting enough magnesium in your diet And suspect that it might help your sleep, try adding a file Appendix.

A woman doing yoga at night in her living room

Focusing on your breathing can help you relax before bed.

Antonio Gillem / Getty Images

Do yoga and meditation before bed

Hard exercise before bed Not always a good ideabut practice light yoga or contemplation Before bed is associated with decreased insomnia and better sleep. go across Simple yoga poses, like the cow, forward fold or bridge, concentrating on your breath and feeling the stretch. There are also many self-guided ones meditation apps Available.

For more sleep tips, Here’s how to create the perfect environment for better sleep And How to sleep cooler without air conditioner.

The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions you may have about a medical condition or health goals.