11 Natural Products and Remedies That Will Help You Fall Asleep Quickly
Are you having trouble falling asleep at the end of the day? If so, you’re not alone. Millions of Americans have trouble falling asleep each night. The pressures of the day, stress, and even diet can contribute to an anxious time every night where you desperately need to fall asleep but still can’t.
Of course, there are over-the-counter medications that will help you fall asleep. But those often leave you feeling groggy in the morning, may be habit-forming, or will have other unwanted side effects. Besides, no one wants to be dependent on a drug to get a good night's rest. We at PharmaCBD believe there are holistic and plant-based solutions to this problem. With that in mind, we have put together a list of 11 natural products and remedies that will help you fall asleep quickly.
#1. Herbs and Other Plants
There are a lot of herbs and other plants that can help you in your quest for sleep. Some are available in teas, and some come as extracts. However you can find them, herbs and plants such as camomile, hops, valerian, and passionflower all have sedative properties. It is recommended that you get into a nightly habit of enjoying these herbs each night before bed, as their extended use increases their ability to help you get to sleep quickly.
The smell of lavender has long been known to have a soothing effect and will help you fall asleep. We have found that you can use lavender in a number of ways when it’s time for bed.
- Rub diluted lavender essential oil on your forehead and around your nose;
- Put a few drops of lavender essential oil on your pillow or in a diffuser by your bed; or
- Drink dried lavender leaves as tea.
Of course, nothing beats a nice warm lavender bath before bedtime.
Melatonin has long been known to help promote sleep, and you can usually find melatonin supplements in your grocery aisle or health food store. Another great suggestion is PharmaCBD’s Watermelon Rings with Melatonin. These tasty treats are a great way to get not only the calming effect of CBD but also the enhanced sleep benefits of melatonin.
#4. Lower the Temperature
Your body naturally cools down when you lay down to fall asleep, then warms back up when you get out of bed. If the temperature in the room is too warm, it may cause you to have trouble falling asleep. Setting the temperature of the room to somewhere between 60 and 67 degrees each night should help.
#5. Turn Off Your Electronics
The blue light emitted by your computer, phone, or tablet is similar to daylight and will suppress your melatonin levels and signal your brain that you should stay awake. Turn off your electronics and read a book or magazine if you need help winding down. However, if you read, be sure you are reading from a print book and not an electronic reader, as the reader will emit that same blue light and keep you awake.
#6. Yoga and Meditation
If you feel stress at the end of the day, you will likely have trouble falling asleep. If you are feeling physical stress, yoga incorporates breathing patterns and body movements that naturally relieve stress. If you find yourself more mentally stressed, meditation can increase the melatonin levels in your brain and get you to a relaxed state where it is easier to fall asleep.
#7. Watch the Foods You Eat
Research shows that high-carb meals at night may affect your sleep. A dinner that is high in healthy fats will help you fall asleep faster and stay asleep longer. Also, avoid caffeinated drinks, alcohol, and nicotine for at least six hours before bedtime. Another thing to watch out for is sugar. Sugar will give you a burst of energy, so avoid sweets before bed. Soothing drinks like chamomile tea are a great alternative if you desire something tasty before bed.
#8. Sleep Enhancing Supplements
Certain supplements can help to get you to sleep by producing sleep-encouraging hormones or calming your brain. Magnesium, 5-HTP, L-theanine, and GABA are all supplements that either encourage sleep or help you to relax. With a bit of research, you will find even more natural supplements that will help you sleep. Our suggestion is a CBD supplement like our Flagship Full Spectrum Tincture Oil about an hour before bed. A nightly ritual that includes a dose of our potent, full-spectrum CBD should help you unwind to fall asleep faster.
Even moderate exercise has many health benefits, not the least of which is to help you to fall asleep faster at the end of the day. However, be careful not to overdo it, as excessive exercise has been linked to poor sleep. Exercising earlier in the morning has been shown to have a better impact on rest as opposed to performing your workout later in the day.
#10. Breathing Exercises
Breathing exercises are a popular way to wind down after a long day. Specific breathing patterns will help you to destress and get your mind off of anxious thoughts. One typical pattern is 4-7-8 breathing, where you inhale for four seconds, hold your breath for seven seconds, then exhale for eight seconds.
#11. Comfort Is Important
It may seem obvious, but sleeping on an uncomfortable bed or with unsupportive pillows can affect your ability to fall asleep. Your health is too important, so don’t skimp on your bedding. Look for a comfortable and supportive mattress and pillows that will help you fall asleep and wake up well-rested in the morning.