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Natural remedies for insomnia

Let’s talk about sleep. Or, rather, a frustrating lack of it. Do you ever lay in bed late at night feeling like you’re the only person in the world who’s still awake?

Odds are nearly half of you reach for a sleep aid at bedtime, and statistics say we are a nation in dire need of more rest. There are sleep-deprived zombies among us. Sound familiar?

But what if you could ease your insomnia without the risky side effects of pharmaceuticals? Use a little nature + calming tips to help you drift off? Here are some gently effective natural remedies to help you get some zzz’s:

1) Almond milk – that old adage about warm milk at bedtime actually has merit! Almond milk stimulates the brain’s production of melatonin, the hormone that helps regulate the sleep/wake cycle. Cool, huh? Melatonin causes drowsiness, lowers body temperature, and puts the body into sleep mode. Try ½ a cup, warmed, right before bed. Make your own with this recipe.

2) Bedtime snack –  A light bedtime snack of carbs + protein can induce sleepiness. Try half a banana with a scoop of nut butter 30 min before hitting the hay. Other ideas: 2 slices of your favorite cheese with whole-grain crackers, or greek yogurt sprinkled with granola.

3) Magnesium – Even a small deficit of magnesium can keep your brain from calming down at bedtime. Try green leafy vegetables, wheat germ, pumpkin seeds, and almonds for your best food sources of magnesium. Check with your doctor before considering taking magnesium supplements, as they can interfere with many medications.

4) Essential oils - Lavender is a well-known relaxation-inducing scent, although did you know that too much of it can actually cause the body to interpret it as a stimulant? Best to go with moderate doses of lavender, or consider a blend with one or two other calming essential oils: chamomile, benzoin, bergamot, cedarwood, clary sage, frankincense, geranium, jasmine, neroli, patchouli, rose, sandalwood or ylang ylang. A few drops in your diffuser or on a hanky next to your pillow can transform your bedroom into a relaxing oasis. Find our relaxation-inducing essential oil blends here.

5) Turn off the screens - TV, computer and phone screens produce something known as “blue light”, which can hinder melatonin production and keep us awake. If you use a digital clock, get one with a red display instead of blue, and turn off screens 2 hours before bedtime.

6) Get out of bed or pick up a book if you’re not asleep in 30 minutes. Laying there trying to fall asleep can cause anxiety and make it worse. Give yourself a quiet change for a few minutes, and that can help encourage sleepiness.

7) Yoga – Practicing yoga regularly can calm the nervous system, ease anxiety, still nervous thinking, ease aches and pains that keep us awake, and help us to fall asleep more easily. Even just a few minutes 3 times a week can have a  powerful positive effect, and many asanas (poses) are known for their ability to soothe and calm.

8) De-stress your bedroom – Keep your bedroom surroundings tranquil. Your sanctuary for sleep should be free of clutter, with no stacks of “to-do” anywhere. Good habits include:

• Wearing pajamas to bed. Having this ritual signals your mind that it’s bedtime (even if you’re a birthday suit kind of gal).

• Keep your bedroom temp steady. Sleep can be disrupted at temperatures below 54 F or above 72 F.

• Consider installing room-darkening drapes. Or wear eye covers to block light from the street or LED displays.
• A good mattress is worth the dollars! You’ll spend â…“ of your life there, so be choosy.

• Use a pillow that supports your head and neck comfortably. Test a few first.

• A white noise machine can help interrupt the sounds our brain still hears when we sleep.

• Use breathable linens such as cotton, wool, and other natural fibers. This will help reduce sweat, body odor, and skin irritation, all of which can disrupt sleep.

Start with one or two tips, working your way into a sleep-friendly routine that helps you doze off more quickly and sleep more soundly. Your health will be happy you did!

If you have a favorite natural sleep remedy, comment below. We would love to hear your sleep-savvy tips.

Bonne nuit, mon amis! May your dreams be delightful and the start to your day well-rested. 

xo, Brenda