Nothing beats a good night’s sleep. Sadly though, many of us struggle to get to sleep or wake frequently during the night. If you have problems sleeping, struggle with snoring or have your sleep routine disrupted by work, you should visit a GP or a snoring disorder centre to get the right kind of help for you. In the meantime, why not try these natural remedies to promote good quality sleep?
Known for its distinctive, soothing scent, lavender has long been used to facilitate sleep and help people to relax. It has been proven to decrease blood pressure and heart rate, potentially putting you into a more relaxed state ready for sleep. You can purchase lavender oils, mists and sprays and add them to your bath, apply them to your pillow or massage them into your skin. Lavender candles are also a good idea if you want to create a relaxing atmosphere in your bedroom.
- Valerian root
Valerian is an herb often combined with lemon balm, passionflower and hops to form a natural remedy for sleep. The root of the herb is an effective, natural treatment for insomnia and can be used as an alternative to sleeping tablets. The reason valerian root is so effective is because it contains compounds that help to calm nerves and improves sleep latency, meaning it will help you fall asleep faster.
- John’s wort
Used to treat anxiety, stress and depression, St John’s wort can also help you sleep better, especially if you suffer insomnia as a result of any of these problems. It helps to balance sleep cycles to encourage a better night’s sleep. St John’s wort is most commonly taken in tablet form.
Hops can help to ease anxiety and make sleep come a little easier. They are commonly used in conjunction with valerian root in natural sleep remedies.
- A hot bath
Sometimes a hot bath is all it takes to relax your muscles and clear your mind. Enjoy a little piece and quiet, turn down the lights and relax with some aromatherapy candles around the edges. Evidence suggests that taking a warm bath in the evening can help to prepare you for sleep as the drop in temperature you experience when you get out mirrors the change between day and night.
- Aromatherapy massage
Massage is designed to relax your body and de-stress your mind, helping you sleep easily.
Passionflower was approved for use as an over the counter sedative but is now often used in small quantities in natural remedies, combined with valerian root and hops.
- Chamomile tea
Chamomile tea is a soothing beverage and is the perfect solution to help you sleep on a wintry night. You can by original chamomile tea or flavoured versions such as lemon or vanilla.
- Lemon balm
Lemon balm can soothe anxiety and restlessness to help you get to sleep. Lemon balm is often an ingredient in herbal tea and you can also buy supplements and topical balms to be rubbed onto your skin.