Natural Sleep Aids: Home Remedies to Help You Sleep

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“It’s 2 o’clock at night and I couldn’t fall asleep” – a conversation that is, unfortunately, common to hear these days. Human beings are juggling with a simple process known as sleep. Studies, reports, media, and everything around us are talking about lack of sleep. Depression, anxiety, post-traumatic stress, and even the pressure of financial burden, family issues, unemployment, etc. can invite sleepless nights. Many health conditions also cause insomnia.

The dark, quiet, never-ending time which brings headaches and swollen eyes the next morning is what a sleepless night looks like. A lethargic mind and frustrated mood are not good signs. But what should you do? How can you sleep better? Will medications help or natural remedies will save you?

How to choose between medication and natural sleeping aids?

The choice between drugs and natural sleeping aids is not difficult because:-

1. Over-the-counter or prescription medication might have adverse effects like hair fall, tiredness, body aches in the morning, nausea, etc.
2. People get addicted to medication and start depending upon a capsule for better sleep. This will cause withdrawal symptoms which are more dangerous than any disease.
3. Natural sleeping aids usually don’t have any complications and hence should be your first choice.

If someone is suffering from a psychological disorder and the doctor prescribes any medication for improvement, you should follow the prescription.

Now, for learning and unlearning about natural aids, one needs to understand the natural mechanism of the body. In other words, one can say we need to correct what we are doing wrong. Let’s understand the normal mechanism of the body.

Melatonin- Internal Clock

The hormone released by the pineal gland which helps us to fall asleep is melatonin. Melatonin informs your body that it is time to sleep. It does not make you sleep but like a clock, it alarms your body about sleep time. Whenever the level of melatonin rises, the body starts feeling sleepy. The level of melatonin rises during the night, this helps your body to align itself for sleep. Melatonin helps your body to relax. When you are not able to sleep properly, it might be because of the altered production of this hormone.

With this information, we know that it is important to work along with our internal clock.

Follow these tips and tricks to help you close your eyes and go into a deeper sleep

1. Caffeine intake

A cup of coffee just before bedtime is not a wise decision. Coffee activates your brain and makes you awake. The increased caffeine intake harms the sleep cycle. This can even cause indigestion in the morning.

2. You are inhaling stress

Smokers are usually seen as more anxious, depressed, and unrelaxed as compared to non-smokers. The cigarette which was picked up in the name of “just a try” will take your sleep away. Studies show that smokers suffer from sleep apnea and hence disturbed sleep. So, if you are trying to sleep better, throw away the lighter first.

3. Limit the exposure to light

The Theory behind light and sleep is adaptation. Our brain is adapted to be alert in exposure to blue light. For a night of good sleep, one needs to be calmer and more relaxed. Light disturbed the pattern of sleep. One needs dim light and a dark vibe to allow your body to experience sleep. Blue light can be seen as dark for people finding challenging to sleep. Our receptors are sensitive to a certain range (450-480nm) and hence disturbing our sleep-wake cycle.

So, look for dark and dim light before you sleep. Switch off the inappropriate amount of tube lights and bulbs in your room.

4. Fragrance – Lavender plants will help!

Studies and research described that lavender oil helped sleep with dementia or Alzheimer's patients. The flower of the lavender plant gives a soothing fragrance and calms the mind. Inhaling the fragrance of lavender oil before sleep helps to sleep better. It regulates the production of melatonin.

5. Chamomile Tea – drink for better sleep

Usually, it is said to avoid eating food before sleep. But sometimes a tea or drink might help. Chamomile is one such magic potion. German Chamomile tea brings calm and relaxation to the mind and body. So don't forget to list chamomile tea in your shopping list.

6. Yoga – Connect with your body

Understanding your own body and mind is what yoga serves us. Yoga is not just a form of exercise. It's a journey to unlearn myths and learn the functioning and creation of our own bodies. In 2017, a review suggested that yoga helps to treat insomnia. Breathing patterns and asanas help to relieve stress. The moment you will start learning what your body needs, you will start having better sleep. Yoga helps in the proper circulation of blood in the body. Stretching relaxes the muscle and removes tension and stress. Tai chi is a technique of slow-motion exercise. It manages stress and helps in better sleep. If your mind and body is in equilibrium, your sleep cycle will be in sync. Use proper mattresses to avoid any injury to bones and muscles.

7. Is your magnesium level normal?

If you are facing difficulty in sleep, get your magnesium levels checked. Magnesium deficiency can cause insomnia, anxiety, constipation, etc. Take a diet rich in magnesium. Leafy vegetables, legumes, cashews, almonds, etc. Include magnesium in your plate and it will help you to sleep properly without any discomfort.

8. Arrange your bedroom

The energy inside your bedroom, on your bed, plays an important role. According to Chinese philosophy, creating positive energy in your bedroom is important. Create a good ambiance in your room using comfy pillows and mattresses. Look for cool colors for a bed sheet and soft pillows, cushions, and curtains. The coordination of your pillows and mattresses should be good enough to provide you with Zen.

9. Music and aroma therapy

Play Calming music around you and light aroma candles. If you will feel good, the serotonin hormones will help you sleep deeper. Give rest to your mind and allow the music to take you toward the world of dreams.

10. Stimulus control therapy

More Than drugs, self-control will help. Create a regular schedule for your sleep. Train your body for sleep. Use comfortable cervical pillows if you are experiencing cervical pains while sleeping. Wake up in the morning at the same time and sleep at the same time. Stay away from any emails or important notifications before sleep.

11. Safe distance from screens

Make a distance from screens before sleeping. Social media is bringing comparisons, anxiety, and stress to our pillows. The moment you find someone doing better in their personal or professional life, you start worrying. Scrolling social media had led to dooms scrolling; an actual disorder. This messes with our sleep structure.

12. Manage your sleeping positions

Invest in cozy and restful mattresses and pillows. You earn and strive for comfort. Make your room decorated with pillows and warm blankets. Keep the cozy feel alive to pamper yourself. Sleeping positions help a lot to sleep better. Try to sleep upright as it prevents other sleeping disorders. Keep pillows below your feet to regulate blood circulation.

The Bottom Line

Good and enough sleep is a blessing. Taking medications for sleep can be seen as a disguise as it’s a natural process. If you are feeling a lack of sleep or a disturbance in your sleep pattern, start working on it. At the initial stage, this can be solved. If you keep on neglecting the same, it will harm you later on. Make your room and body ready for sleep and you will never need medicine to sleep. Give attention to your sleep cycles. It is as important as hard work. Sleep well!