You’re not alone if you’re having trouble getting a full night’s rest. More than 70 million Americans have difficulty drifting into a slumber and face the consequences of insufficient sleep at work, school, and in doing daily tasks. Most adults need seven to nine hours of sleep to function at their best.

Disturbed sleep can affect your mental, emotional, and physical health. If you’re having trouble going to bed, here are some natural remedies to help you get better sleep at night and help you feel renewed and refreshed.


Try Meditation and Relaxation

Many people who have trouble sleeping turn to meditation and relaxing before bed to help soothe their bodies. Regular meditation can help slow breathing while reducing your stress levels. During meditation, the goal is to direct your attention to your breathing, specific affirmations, or sounds.

There are various types of meditation techniques you can use to help you relax your mind and body. Guided meditation, body-focused meditation, or Vipassana—a Buddhist mindfulness practice.  There are various types of relaxing Yoga practices like Yoga Nidra.


Have a Cup of Tea Before Bed

Many people fall into the trap of having a “night cap” before heading to bed. A glass or two of an alcoholic beverage can do more harm than good. Drinking an alcoholic beverage is one of the many causes of snoring and insomnia. Instead, it would be best if you opted for a glass of chamomile tea. Chamomile tea comes from the plant chamomile, which has soothing effects that significantly improve sleep quality.

Other teas you can try are:

  • Lavender tea
  • Passionflower tea
  • Lemon balm tea
  • Magnolia bark tea

Try Exercising Two Hours Before Bed

Doing light physical activity can help improve your sleep. However, you have to schedule your exercise at the right time. If you don’t, you can raise your body temperature and signal the body to be active. The best type of exercise to perform is light yoga or aerobics two hours before heading to bed. You want to give yourself time to allow your body to get off the endorphin rush and relax.


Use Melatonin Supplements

A popular natural remedy that helps you get better sleep is melatonin. Melatonin is a hormone naturally released about four hours before you feel tired and ready for bed. The body’s reaction to reduced light exposure triggers the release of this hormone. However, people still have trouble naturally falling asleep, so they turn to melatonin in pill or gummy form.

Start with one of the suggestions or a combination above, and in no time you will find yourself drifting into a peaceful, nourishing slumber.

Dianne Pajo

Dianne Pajo

Dianne Pajo is a Certified Personal Trainer based out of the Chicagoland area with a passion for music, combat sports, and animals. She enjoys competing in amateur boxing and kickboxing, but in her other leisure time, you can find her outdoors and performing music around the city. She is also a dog mom of 2.