Are you having trouble falling asleep at night, but aren’t quite sure how to fix your issues?
Turns out, you’re far from alone in your sleep issues. In fact, according to the CDC, 1 in 3 American adults don’t get enough sleep each night. What’s more, 50 million Americans suffer from 80 different types of sleep disorders.
If you’re like most American adults, you’ve probably turned to sleeping pills to help you with your difficulties. But, sleeping pills aren’t the best solution, as they come with a number of unwanted side effects such as memory loss, gastrointestinal problems, dizziness, nausea, and headaches.
Luckily, there are natural sleep solutions available so you don’t have to turn to sleep pills. Check out this guide to learn about the top natural sleep solutions.
1. Melatonin
Although melatonin often comes in pill form, it’s not a traditional sleeping pill in that it doesn’t contain any added chemicals. In fact, melatonin is a hormone that’s naturally produced in the body’s pineal gland.
This hormone helps to regulate your sleep-wake cycle. Melatonin levels are highest at night, as light exposure can block melatonin production. If you’re suffering from jet lag, delayed sleep-wake phase disorder, or some other type of sleep disorder, melatonin may be helpful for you.
In addition to purchasing melatonin in pill form, you can also buy sleep gummies with melatonin.
2. Valerian Root
Valerian root is another excellent natural alternative to sleeping pills. Valerian is an herb that’s native to Europe and Asia, and it’s commonly used to treat symptoms of menopause, anxiety, and depression.
The reason valerian root is used as a sleep aid is because of how it interacts with gamma-aminobutyric acid (GABA). GABA is a chemical messenger in the body that regulates the nerve impulses in your brain and nervous system.
Research shows that low GABA levels are linked to stress, anxiety, and low-quality sleep. It’s been discovered that valerian acid can inhibit the breakdown of GABA in the brain.
This results in a feeling of tranquility and calmness. Basically, valerian works in the same way that anti-anxiety medications such as Xanax and Valium work.
Valerian also contains two very important antioxidants: linarin and hesperidin. These antioxidants contain sedative and sleep-promoting properties.
While you can take valerian root in pill form, many people also choose to consume valerian root tea, which can be purchased at your local supermarket.
3. Magnesium
Regardless of whether you’re suffering from sleep issues or not, every adult needs magnesium to function. The recommended daily value of magnesium for adults is between 310 and 420 milligrams.
However, the exact amount that you need will depend on your age, gender, weight, and lifestyle. Magnesium plays a very important role in the body. It can help:
- Fight depression
- Lower blood pressure levels
- Prevent migraines
- Fight Type 2 diabetes
- Reduce insulin resistance
- Alleviate symptoms of PMS
And, magnesium can also help those with sleep issues. In addition to making it easier for you to fall asleep, magnesium can also help quiet the mind and body. This is perhaps because magnesium increases the levels of GABA in your body, which, as we just talked about, can produce calming effects on the brain.
Studies show that those with insufficient levels of magnesium in the body are more likely to suffer from insomnia and other sleep disorders. While you can take a magnesium supplement to help you fall asleep, you can also boost your magnesium consumption through your diet.
Here are some magnesium-rich foods you should be eating:
- Spinach
- Squash and pumpkin seeds
- Tuna
- Brown rice
- Lima beans
- Dark chocolate
- Almonds
- Avocadoes
- Bananas
- Non-fat yogurt
- Whole milk
- Whole wheat bread
- Espresso
- Molasses
- Peanut Butter
- Seaweed
- Tofu
As you can see, there are plenty of magnesium-rich foods to choose from.
4. Meditation
Meditating is another way you can cure your insomnia. Studies show that meditation can reduce cortisol levels in the body, a hormone that’s linked to stress.
The more stressed out you are, the more difficult it can be for you to fall asleep. So, through mediation, you should be able to fall asleep easier.
Even if you aren’t severely stressed out, meditation helps to relax your mind and body, and it helps you prepare yourself for a restful night’s sleep. If you’ve never tried meditating before, it can be a bit intimidating. But, there’s nothing to be worried about, as there’s no “wrong” way to meditate.
That being said, here are some tips for beginning meditators:
- Try to meditate first thing in the morning and right before you go to bed
- Meditate at the same time and in the same place each day
- Meditate in a space that isn’t filled with distractions (ie, keep your phone and computer in a different room)
- Sit in a comfortable chair with your legs uncrossed and your feet flat on the floor
- Don’t focus too much on your breath- just breathe naturally
- Allow yourself to get comfortable with the discomfort
Many people use meditation apps or follow guided meditations on Youtube during the beginning of their meditation journey.
5. Take a Hot Bath
Hot baths aren’t just for those days where you’re stressed out about work. If you’re having trouble falling asleep, hot baths should be a part of your nightly routine.
One study found that taking a hot bath 90 minutes before bed can help you fall asleep quicker. This is because when you get into a hot bath, your body’s core temperature drops. A drop in core temperature signals to your body that it’s time to sleep.
So, dig up your favorite bubble bath and get ready for a hot soak tonight!
Natural Sleep Solutions: Time to Say Goodbye to Sleeping Pills
Now that you’ve read about these natural sleep solutions, it’s time for you to say goodbye to sleeping pills. Before you know it, you’ll be sleeping soundly night after night thanks to the above solutions.
Be sure to check back in with our blog for more sleeping-related tips and tricks.