10 Natural Remedies for Sleeping Better At Night.
A lack of sleep can cause tiredness, muscle aches, fatigue,
poor concentration and a weaker immune system.
If sleep is a problem for you, you not alone.
Over 70 million adults in the US struggle to get a decent night's sleep.
Over time this raises the risk of chronic diseases such as heart disease,
stroke and mental health problems.
The good news is that there are many natural remedies
you can use to help you sleep better at night.
In today's video we will explore 10 home remedies to promote a deep and rejuvenating night's sleep.
1. Lavender Oil One of the most calming
and easy to use natural remedies for sleep is lavender essential oil. This fragrant oil
contains linalyl acetate and linalool, two natural chemicals which have a calming effect on the mind
and help you to drift off. Simply massage a few drops into your temples at night.
The calming aroma will help your brain to release the sleep hormone melatonin.
2. Pumpkin Snack This simple remedy uses pumpkin seeds
to help stimulate sleep hormones and relax your body for sleep. For this remedy you will need,
1/4 cup pumpkin seeds, 1tbsp chia seeds and 3/4 cup unsweetened Greek yoghurt.
Mix these ingredients together and consume this as an evening snack. This is snack is rich in
tryptophan, magnesium and zinc which all help you to fall asleep better at night.
3. Chamomile Tea This is an ancient remedy
used for thousands of years to help people drift off and get more sleep. Chamomile naturally
contains no caffeine, but does contain flavonoids that interact with sleep receptors in the brain.
Simply drink 1-2 cups of hot chamomile tea an hour before bed to help with relaxation.
4. Dandelion Leaf If you suffer with cravings for sugary
foods then it is likely that high blood sugar is preventing you from sleeping properly at night.
Dandelion leaf tea is excellent for helping to cleanse the liver, control blood sugars
and cravings. This will help to stabilise your blood sugars during the night for a deeper sleep.
5. Breathing This remedy requires no ingredients,
simply focus on your breath at you lay down in your bed at night.
Count the number 1 in your mind every time you inhale, and the number 2 each time you exhale.
Occasionally your attention may drift, allow this to happen and simply repeat the process
until you fall asleep. This helps to calm an overactive imagination for those with anxiety.
6. Magnesium You can a daily supplement of 100mg magnesium
citrate to help improve your sleep. Magnesium is a vital mineral needed to relax the muscles
and promote a rejuvenating sleep. This also helps to prevent muscle cramps and tightness.
7. Valerian Root This is a wonderful herb to use occasionally
to help you sleep. You can take valerian in capsule form. This natural herb works to ease
insomnia and anxiety, by increasing GABA in the brain. GABA has a calming effect on the body,
however if you use valerian root too often it will no longer take effect.
8. Epsom Salt Bath
Bathing an hour or two before bed in Epsom salts is a fantastic way to calm your nervous system
and relax the body. Epsom salts help to soothe and relax your muscles,
whilst the steam from the water helps to ease your breathing to trigger relaxation. You can also add
your favourite essential oils to the bathwater, such as lavender, Ylang Ylang or jasmine.
9. Kombucha Tea Alcohol may help you to fall asleep, but it
impairs sleep quality and causes dehydration which ruins your sleep cycle. We recommend drinking
Kombucha Tea in the evening. Look a brand which contains less than 3g of sugar. This fermented
drink helps to trigger relaxation of the nervous system, making you feel calmer for better sleep.
10. Nutritional Yeast Consuming nutritional yeast during midday
can help you to sleep better at night. This is the best natural source of the B vitamin complex,
a group of nutrients which help to regulate your energy levels, and calm the nervous system down.
As you can see there are many natural remedies you can try to
help calm your mind and body for a more restorative night's sleep.
We recommend following a healthy diet with whole foods such as keto or paleo. These
help you to eliminate sugars from your body, which may be causing higher stress and insomnia.
Your inability to sleep can cause some major health problems long term,
so take steps now to fix this problem.
You can learn much more about how to get more sleep at night
and the benefits of this in our other videos.
To learn more, please select our "Sleep" playlist at the end or below the video.
Thank
you very much for listening, a like is always appreciated and remember to subscribe and tap
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