10 Natural Remedies to Help You Sleep

“How can I solve my sleeping problem naturally?” Yes, I hear this often from people suffering from insomnia. If you’re one of them, then I’m sure you also wish to know what natural remedies you can use to help you sleep.

Here, we’ll talk about the things you can do or take to help you sleep. We’ll also uncover the strongest natural sedative.

Let’s dive in.

What Natural Remedies for Sleeping You Can Use? 

1.) Body Massage

Have you tried getting a body massage? How does it feel after the session is over?

Yes, that’s right. You’ll feel relaxed. That’s why a body massage is an effective natural remedy to help you lull to sleep.

Researchers found that massage therapy can improve sleep quality while alleviating daytime dysfunction.

In addition to putting you to sleep, a body massage is also beneficial in reducing your feelings of depression and anxiety.

When talking of body massage, it doesn’t necessarily mean you get a professional massage. A self-massage can also do the trick.

2.) Chamomile 

It’s one of the herbal teas you can take to help you sleep. Chamomile has a calming effect that promotes sleep and relaxation.

This tea isn’t only useful in putting you to sleep but it also improves the quality of your sleep.

If you loathe drinking tea, you may use chamomile essential oil and inhale it or apply it to your skin. Or use a topical plant tincture.

You may also opt to take a chamomile capsule or tablet.

3.) Valerian 

It’s a known herbal remedy that can offer a sedative effect. Unfortunately, it can interact with some synthetic drugs.

That’s why you need to consult your doctor before you start using it.

How much valerian to use for insomnia? You can take 530 mg of valerian extract twice a day for one month.

You can take it even after your sleep has improved.

If you wish to stop using it, you must first reduce the dose slowly. Don’t stop cold turkey as you’ll suffer from withdrawal symptoms.

Is this the most powerful natural sedative? We’ll find out later.

4.) Magnesium 

It’s a mineral known to relax muscles and beneficial in relieving stress to encourage healthy sleep patterns.

Just taking 500 mg of magnetism each day can reduce symptoms of insomnia.

You may take a magnesium supplement. Another way to use magnesium is by adding it to your evening bath. Your skin will absorb this mineral.

Taking its supplement form may cause stomach and intestinal issues. But they’ll just go away after a few days.

If you suffer from acid reflux, use this herbal tea for GERD.

5.) Melatonin

It’s the most popular natural sleep aid. But is it the most powerful natural sedative? Scroll down further.

Researchers discovered that melatonin could improve sleep patterns significantly.

Take up to 5 mg 30 minutes before you go to sleep. You must start using the lowest dosage.

Avoid taking a higher dose because it can cause dizziness, headaches, depression, stomach cramps, and irritability.

You must also avoid taking it for a long period.

6.) Yoga 

Any yoga pose can do a positive effect on your sleep quality. It alleviates stress while improving physical functioning. It also helps in boosting your mental focus.

Although all yoga poses can help improve sleep quality, you may wish to avoid difficult poses. Instead, opt for poses that focus on moving or breathwork.

Choose poses that let you stay present or focused.

Do yoga before going to bed so it’ll help you relax and unwind.

7.) Meditation 

Mindfulness meditation is another way to help you feel relaxed. That’s why it’s useful in reducing stress.

And we all know that stress can affect your sleep.

Researchers discovered that meditation could improve overall sleep patterns.

How often to meditate?

Meditating for 10 minutes a day can already do the trick. However, the longer you meditate, the better the results will be.

You can choose to meditate for 15 minutes in the morning and another 15 minutes before going to sleep.

To help you stay motivated, opt to join a meditation group.

You may also use a meditation app, like Calm. This app is useful if you’re just beginning to meditate.

8.) Mantra 

Another way to focus your mind is to repeat a mantra. It’s like reciting a prayer. It quiets your mind while producing feelings of relaxation.

Teach yourself to repeat a mantra throughout the day to reduce insomnia levels.

When choosing a mantra, you can create one that helps you feel relaxed. Make sure that it’s also pleasant and calming to your mind.

A mantra must be a positive statement and it has to be said in the present tense. This helps you focus on the reputation of the sound that enables you to sleep and relax.

9.) Passionflower 

Besides reciting your mantra, you may also choose to drink passionflower tea. This plant contains a calming effect that helps you feel relaxed and sleepy.

When you take it for four weeks, you’ll experience improvement in your sleep disorders.

Use this herb before bedtime or opt to take it in capsule form. Take up to 30 drops of this extract.

When you drink passionflower tea, make sure that you won’t go out. Keep in mind that this tea can cause confusion, dizziness, and irregular muscle action. It also affects your consciousness.

10.) Lavender 

It’s a fragrant plant that you can find in medicine, perfume, and oil. Lavender oil is useful in improving the quality of sleep.

There are many options you can choose from on how to take it. You may add it to your diffuser so you can smell its scent that can lull you to sleep.

Another way is to rub lavender essential oil on your head and nose. Or just add drops of this oil on your pillow.

The easiest way of course is to just drink lavender tea. It relieves pain, improves blood circulation, and alleviates headaches.

What is the Strongest Natural Sedative? 

Among these natural remedies that can help you sleep, which one is the strongest natural sedative?

Valerian root is said to be the most powerful natural sedative. It’s been used for many years as a natural sleep aid.

Studies showed that this herb reduces the amount of time it takes for you to fall asleep. It’ll also help you stay asleep all night.

It inhibits the breakdown of a neurotransmitter that offers calming and sedative effects.

Conclusion 

These natural remedies to help you sleep are easy to follow or find. The teas are widely available in a health shop.

What’s your favorite natural sleep aid? Do you agree with valerian root as the most powerful natural sedative?

Check out our other posts about natural remedies here.