Are you looking for some of the best natural sleep home remedies to try when you can’t sleep at night?
In today’s article we are talking about several amazing remedies to try for those nights where you just can’t get to sleep!
Sleep problems are one of the most common complaints that most people have. As your mind can become so stressed and stimulated throughout the day that it doesn’t know when to turn off.
If you struggle to get to sleep at night and feel rested ion the morning then keep reading. Because here are a few things to do when you can’t sleep!
Natural Sleep Home Remedies for When You Can’t Sleep
Sleep problems are overwhelmingly common in many people’s day to day life. Thankfully there are many home remedies that your can try to fix these issues!
Natural remedies for sleep are great ways of gently encouraging better rest at night without resorting to harmful medications. Many of which come with serious side effects!
It is always going to be best if you can find natural ways of getting better sleep. Ways that don’t require any kind of medication or sedative.
Remember to stay till the end of this article to find out a few things to avoid at night in order to get better sleep!
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Practice Controlled Breathing
Controlled breathing techniques are widely known for their ability to help promote better and more restful sleep.
Breathing techniques work because they help to create a sense of calm and give you something relaxing to focus your mind on.
One of the most common breathing techniques is the 4-7-8 technique.
Start by closing your eyes and laying in a restful position. Then exhale through your mouth, close your lips, and inhale through your nose for 4 seconds.
Hold your breath for 7 seconds then exhale through your mouth for 8 seconds.
Repeat this four to eight times until you begin to feel relaxed and sleepy.
Drink Tart Cherry Juice
Tart cherry juice is an excellent natural sleep remedy as it is naturally high in melatonin. A sleep promoting hormone.
It provides a tasty and natural way of jump starting your body’s natural clock so that it knows when it should go to sleep.
Take a Hot Shower or Bath
Taking a hot shower or a hot bath is one of the classic natural sleep home remedies for when you can’t sleep at night.
The heat will help to relax your muscles and promote relaxation of mind.
It is a great way to wind down and clear your head before getting ready to go to sleep.
Do Some Stretches
Stretching and even exercising can be one of the effective natural sleep remedies. As the light activity helps to promote sleepiness.
Stretching out your muscles can also help to reduce muscle tension and pain, making falling asleep easier to do in the evening.
You can read this article on Five Health Benefits of Stretching for more information.
Melatonin is a natural chemical that is produced in the evening when the lighting begins to dim signaling that nighttime is coming.
However, with modern day lighting and our electronics our melatonin production often goes down which results in us needing to supplement it.
Melatonin has helped to improve sleep even in those who suffered from insomnia.
You can take 1 to 5 mg of melatonin supplements 30 minutes up to 2 hours before going to sleep each night. Try to stick to a smaller dose if you intend to use it long term.
Turn Up the AC
Though many might like it nice and toasty at night it is actually more ideal to keep your home cool at nighttime.
Research has shown that temperatures between 65 and 72 degrees is ideal for sleeping. As having an environment too warm can make you overheat and sleep less restfully.
You could also try to sleep with a fan going in order to create a light breeze to help you avoid overheating throughout the night.
Drink Herbal Tea
One excellent solution to when you can’t sleep at night is to drink herbal teas that promote sleep.
These teas are all well known for their sleep promoting benefits and can help to easy you into better sleep each night.
Magnesium supplements is an excellent muscle relaxer and stress reliever and is believed to help encourage regular sleep patterns.
It is so effective that it has shown improvements in those who suffered from insomnia!
Women can take up to 300 mg daily while men can take up to 400 mg. just make sure to take breaks between uses. Preferable taking a week break every two weeks of taking magnesium.
Lavender is an amazing one of the best natural sleep remedies for when you can’t sleep at night!
Lavender pills have been shown to significantly help those who struggle with sleep. especially people who suffered from depression or anxiety.
You could also take lavender flower supplements just keep in mind that the dosage of lavender is varied so it is best to follow the recommended dose on the bottle.
Natural Sleep Home Remedies: What to Avoid
Like anything in life there are plenty of things to avoid doing in order to achieve success in what you are trying to accomplish.
If you haven’t been sleeping well you might just want to look at some of your nighttime habits. Chances are you might be doing something that is getting in the way of you having a restful night’s sleep.
So, keep reading to find out some of the most common things that are getting in the way of you falling asleep tonight!
Caffeine and Alcohol
Caffeine and alcohol are both very stimulating drinks that can negatively impact your ability to relax and go to sleep.
These two drinks should be avoided at all costs in the evening. Try to switch to none caffeinated teas or milk later in the afternoon to ensure that you won’t be too stimulated to fall asleep.
Having a big meal might initially make you feel sleepy, but that effect is only short term and will leave you unable to rest well.
A heavy meal will create prolonged digestion which can interfere and prohibit restful sleep. it is best to have an early dinner and perhaps a light snack later in the evening to avoid this issue.
As we mentioned above when talking about melatonin as one of the best natural sleep remedies. Electronics can sometimes be the downfall of your night time routine.
Staring at a screen in the evening can seriously impact your ability to wind down and fall asleep quickly. As the light and activities are stimulating to your brain.
Try to have at least 30 minutes to an hour in the evening where you focus on relaxing activities without electronics. Such as reading, journaling, or stretching.
This will help you to better prepare your brain to slip into a restful sleep.
Large Amounts of Activity
Though stretching is a great way of preparing for bed try to avoid being very active at least a few hours before going to sleep.
Activities such as exercising or running can actually start to energize you and leave you feeling wide awake. Which is the last thing that you want in the evening.
Leave robust activity t your morning routine and practice light stretching or yoga in the evening for a good night’s sleep!
Why You Can’t Sleep
There are several things that could possibly be messing with your quality of sleep.
It is important to identify the causes, so that you can have a better idea of what you need to do to fix the issues. Otherwise you would just be shooting in the dark, hoping to hit the right solution.
By identifying why exactly you aren’t sleeping well, you will be able to figure out what to do about it. So that you can start having a better nights rest.
Your Going to Bed too Late
One obvious cause of poor sleep is you are going to bed too late. Waking up early the next morning which means that you won’t be getting enough hours of sleep.
Going to bed late also messes with the important sleep cycles. Resulting in a poor nights rest which will leave you feeling groggy and unrested the next day.
You need to calculate how early you need to wake up each morning to figure out the best time to go to sleep. It is also best to go to bed and wake up at the same time everyday.
Not Winding Down
Another common mistake that people make is not winding themselves dow before bed. You won’t be able to fall asleep easily if you jump in bed right after watching a movie or going out with friends.
You need to create a nighttime routine that allows you to properly wind yourself down and relax before going to bed. This helps to alert your mind that it is time to rest, not think.
Drinking too Much
One mistake that we have all made in the evening is drinking too much water or any other beverage.
This is a huge no no, as too much to drink in the evening will leave you getting up to go to the bathroom throughout the night. Dramatically lessening your quality of sleep as your sleep cycles are disturbed all night.
Try to drink only water or other non-caffeinated drinks before bed. Not drinking anything for at least an hour or two before lying down. It is also a good idea to use the restroom before going to bed, just in case.
One huge factor in your nighttime routine that can set you up for failure is relying on technology.
It isn’t a good idea to be on your phone or any other screen before going to bed. As this signals the brain to be more alert, plus most online entertainment is going to wind you up instead of winding you down.
It is best to avoid screens and electronics at least an hour before bed. Try reading a book, listening to some soft music, or doing yoga instead.
Natural Sleep Home Remedies Conclusion
I hope that this article on natural sleep home remedies has helped to give you some ideas on how to get batter sleep. Bad sleep is something that can create a domino effect.
Resulting in overall bad health and bad mental health if it becomes a common problem.
Most of us regularly don’t get enough sleep, or at least don’t get enough sleep. This is a very common issue as many of us stay up too late or struggle to sleep through the night.
But this is a problem that we shouldn’t try to ignore as it can have a serious and long lasting effect on our overall health and mind.
Try these remedies out and see what works for you. And if the first thing you try doesn’t work, don’t give up! Keep trying until you find a solution to help you get better sleep throughout the night.
Eric Suni, 2020, Melatonin and sleep, Sleep Foundation, viewed January 23, 2021, https://www.sleepfoundation.org/melatonin.
Kerri-Ann Jennings, 2017, How magnesium can help you sleep, Healthline, viewed January 23, 2021, https://www.healthline.com/nutrition/magnesium-and-sleep#TOC_TITLE_HDR_2.
US National Library of Medicine, 2010, Effects of tart cherry juice beverage on older adults with insomnia, viewed January 23, 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468/.