7 Natural Remedies to Sleep Better and Combat Insomn

Are you having trouble sleeping, waking up tired every day, and feeling unmotivated throughout the day because you slept poorly? Have you been feeling anxious lately and spend your nights wide awake waiting for sleep to come?

Today, I will talk about non-addictive substances that will help you sleep much better. Read this article until the end because I will show you tips and natural ways to deal with this issue.

I will show you that it is possible to sleep better using natural substances that do not cause dependency. These substances are natural remedies that help induce sleep and maintain sleep quality throughout the night.

They reduce anxiety and improve your quality of life. Do you, who are reading this article, sleep between 7 and 9 hours a day? Leave a comment if you do or don't. If you sleep less, you don't have restorative sleep, the kind that rests your body and mind.

 When we don't sleep well, we become more anxious, tired, unable to think straight, work well, and become less productive. This creates a snowball effect that starts to disrupt various aspects of your life.

Lack of sleep or non-restorative sleep can be a risk factor for several diseases, including heart diseases. Sometimes, you are gaining weight and don't realize it's because you're not sleeping well, not sleeping at least 7 hours a night. Often, your blood pressure is elevated because you haven't slept well for a long time.

 

Look at this important fact: A study showed that people who sleep less than 5 hours per night have a 69% higher risk of suffering a heart attack compared to those who do not have insomnia.

The same study showed that those who slept 6 hours had a lower risk of heart attack compared to those who slept less than 5 hours. In other words, sleeping well and having good hours of sleep is indeed a protective factor for your heart.

I have already provided articles with content about how sleep can affect the heart. Those who sleep less than 6 hours a night, have superficial sleep, or suffer from sleep apnea may indeed have an increased risk of cardiovascular diseases.

 So, what should you do if you are spending your nights awake? Should I take prescription drugs to sleep like a rock? Are you sure that's what you want for your life? I don't want to see people stuffing themselves with prescription drugs to sleep.

 These drugs can cause dependency, and if you don't already know, some can even cause dementia in the long term. Moreover, they will not be able to help you have restorative sleep. That is, you might sleep, but your mind does not rest. Worse, you may never be able to stop taking the drug and become addicted to prescription drugs.

 But today, I'm going to show you seven natural substances that will help you sleep better. So, what are the seven natural remedies that can help you sleep better?

 

Medicine number one: Melatonin

Melatonin is known as the sleep hormone. It is a hormone naturally produced by our brain that regulates our biological clock, that is, our sleep rhythm.

 It is produced during the night and decreases as the day goes by, with the lowest level in the morning. This hormone is super important for regulating our sleep because it helps to induce and keep you asleep throughout the night. Therefore, it is recommended for those who have difficulty sleeping.

 It's worth noting that if you have trouble sleeping, it's always important to consult a doctor to evaluate your case. Melatonin can indeed help you have a good night's sleep.

 But melatonin is not always the best option for you. Often, you need to do other things, such as maintaining good sleep hygiene or even starting other substances that I will mention later. So, stay tuned, as each case is different.

Remedy number two: Passionflower

You may have heard of Passiflora, the passionflower plant. Who hasn't had a glass of passionfruit juice to calm down? It's tasty and really does soothe. Passiflora is a medicinal plant widely used to treat insomnia.

 It contains several substances that help you sleep better, such as chrysin. Chrysin acts on the same receptors as prescription drugs, causing relaxation and helping you sleep. Additionally, Passiflora can prolong sleep time, making it great for those who sleep well but wake up in the middle of the night.

 READ MORE: The 10 Best Teas to Help Manage Diabetes and EnsureOptimal Blood Sugar Control

Method of preparation

To use, boil a cup of water with 7g of Passiflora, let it steep for 10 minutes, and drink the tea 30 minutes before going to bed. Try it and comment if this improved your sleep. I want to hear about your experiences! Don't forget to like the video and share it with your friends, helping everyone sleep better.

 

Remedy number three: Lemon balm

Lemon balm has long been used to treat insomnia. It's easy to find and grow at home. The leaves of lemon balm inhibit the destruction of GABA, an important neurotransmitter that calms the nervous system and induces sleep.

Try making it at home by mixing two teaspoons of lemon balm leaves with 500ml of boiling water. Drink it 30 minutes before bed. The taste is very pleasant, and you can drink it at your preferred temperature.

Remedy number four: Valerian

Valerian root is a potent natural remedy for mild to moderate insomnia. It contains sedative and anxiolytic substances that help induce sleep without causing dependence. The tea made from this root might take a little while to take effect, so you should persist and drink it daily for two to three weeks.

Method of preparation

Add 3 to 4g of valerian root to 300ml of boiling water, let it steep for 10 minutes, and drink it 30 minutes before bed. You can also opt for capsules, but the tea is a good option.

 

Remedy number five: St. John's Wort

St. John's Wort is commonly used to treat anxiety and insomnia. It contains substances called hypericin and hyperforin, which calm the central nervous system. To use, take one teaspoon of the dried herb and steep it in 250ml of boiling water. Drink it when you are feeling anxious or 30 minutes before bed.

 

Remedy number six: Lettuce 

Lettuce tea can help you sleep better. Lettuce contains a substance called lactucine, which relaxes the body and combats insomnia, making it a natural sedative. Use six lettuce leaves in 250ml of boiling water, let it steep for 5 minutes, and drink it 30 minutes before bed. For a more pleasant taste, you can add lemon balm.

 

Remedy number seven: Chamomile

Every night, I drink a tea with chamomile and passionfruit. Chamomile helps me sleep better and provides a more relaxing sleep. I sleep very well and feel more at ease.

The chamomile plant helps to calm, relax, reduce anxiety, and alleviate stress. So, what you also need to do is avoid stress before sleeping. Avoid negative thoughts before bed, as stress will cause insomnia and result in unrefreshing sleep.

Method of preparation

You can prepare chamomile tea using two teaspoons of dried chamomile flowers and 250ml of boiling water. Let it steep for a few minutes and drink it at night before bed.

These are several interesting tips that, if applied as described, can work for you just as they have for me. Remember, for a good night's sleep and restorative rest, you need to maintain good sleep hygiene. 

Take a relaxing bath, think positive thoughts at night, eat at least 2 hours before bed to allow for proper digestion, and avoid watching TV or using your phone at least one hour before sleeping.

Keep your bedroom at a comfortable temperature and make it dark. Choose one of these natural remedies to help you sleep. All of this will make a difference in your sleep and quality of life.

Tell me about your experience and which teas you're using to improve your sleep.