Not getting enough sleep can have several negative impacts on your health—from high blood pressure to a weakened immune system. It’s recommended to get at least seven to eight hours of sleep each night, but unfortunately, doing so is often easier said than done. If you have trouble with getting enough quality sleep, consider trying out these natural remedies for improving sleep.
Regular exercise—around 30 minutes, three to five times a week—will lead to more normal REM sleep and prevent you from waking up throughout the night. Relaxing exercises such as yoga, which promote stress relief, are especially beneficial. To improve deep sleep, try engaging in moderate aerobic exercises such as jogging, swimming, or cycling. Since exercising increases your heart rate and releases endorphins that keep you awake, try to exercise at least two hours before you head to bed.
Eat more pro-sleep foods
The food you eat can have a big impact on how well you sleep. While a healthy diet can improve your sleep, there are specific foods that help more because they contain chemical properties that help you relax. Such sleep-inducing foods include almonds, bananas, salmon, and cherries, each of which are edible sources of melatonin—the sleep hormone.
Create a conducive sleep environment
Environmental factors, such as noise or poor lighting, may prevent you from getting the sleep you seek. You should turn off any source of noise, such as the television or radio, as the sound can keep you awake. You should also try to make your room as dark as possible with black-out curtains, or if needed, wear a sleep mask. Light can suppress your body’s production of melatonin, so the darker your room is, the better. Lastly, try to keep your room’s temperature between 65 and 72 degrees, as sleeping in a warm room may increase your chances of waking up throughout the night.
Try sleep-inducing teas
Certain non-caffeinated teas can work wonders to promote deep sleep. Common sleep-inducing teas include chamomile, passion flower, valerian, and St. John’s wort. To relax your body and get ready to snooze, try sipping on a warm cup of one of these teas before you go to bed.
CBD oil has a number of potential health benefits, and that includes naturally improving sleep. Known for alleviating pain and anxiety, CBD oil can make it easier to fall and stay asleep. You can incorporate a few drops of the oil into your food or drinks, take it as a pill, or simply place a few drops under your tongue to let it absorb into your body before bed.