Steps to Better Sleep and Beyond – 11 Natural Remedies

From natural supplements to lifestyle adjustments, find actionable steps to regain the serenity of sleep and awaken to a revitalized life. Discover effective strategies for overcoming insomnia and reclaiming restful nights with our comprehensive guide.

Struggling with insomnia can feel like navigating a maze with no exit. The endless tossing and turning, the frustration of sleeplessness, and the relentless exhaustion can impact every aspect of your life.

This comprehensive  guide is your roadmap to reclaiming restful nights and revitalized days.
From bedtime rituals to lifestyle adjustments, dive into 15 steps to say goodnight to insomnia and the best supplements to regain quality sleep.

Natural remedies for deep sleep

Some natural supplements can also help stave off insomnia and it is sometimes worth trying to determine whether they are working on you.

Here are the 6 best supplements to improve sleep:

• Melatonin

Melatonin is a natural sleeping pill but it seems that it is particularly effective for forties people and over because the levels of this hormone are low as soon as we pass this age group.

The recommended dose of melatonin is 3 to 5mg for an adult (ad).
For children from 6 years old, a bedtime dose of 1 to 2 mg is sufficient.

Melatonin does not present serious side effects when the dosage is respected.
On the other hand, excessive consumption disrupts the circadian cycle and hormonal secretions thus aggravating insomnia.

• Methylcobalamin

This is the active form of vitamin B12.
It significantly increases the effectiveness of melatonin and is beneficial for people 40 years of age and over.
It is particularly interesting for subjects suffering from a sleep-wake disorder, daytime sleepiness, restless nights, and nocturnal awakenings.

Methylcobalamin improves the quality of sleep, increases alertness and concentration during the day, and stabilizes mood (ad).

The recommended dosage is 3 to 5mg taken in the morning.

• Magnesium

Taking magnesium before bedtime allows you to benefit from a relaxing, stress-reducing effect, promoting restful sleep.
Magnesium is of great benefit to older people with insomnia and even helps reverse age-related sleep alterations.

The recommended dosage is 250-300mg at bedtime.

The best choices are citrate, malate, or magnesium bisglycinate powder (ad)

• 5-HTP

5-Hydroxytryptophan is a substance that the brain turns into serotonin.

The 5-HTP is closer to serotonin than L-tryptophan (not recommended) and gives more consistent results in improving sleep (ad).
It increases REM sleep (Rapid Eye Movement) by around 25% and acts on other phases as well.

The recommended dosage is 50 to 150mg approximately 45 minutes before bedtime starting with the minimum dose for the first 3 days.

• L-theanine

L-theanine is an amino acid found primarily in green tea (ad).
Studies show it can reduce stress and improve the quality of sleep.

It can help children with trouble sleeping with a dose of 200mg at bedtime.
To obtain a sedative effect in adults, a 600 mg dose at bedtime is recommended.

• Valerian

Valerian is a well-studied sleeping pill.

Studies show that it improves sleep quality, reduces the time to fall asleep, and maintains consistent restful sleep.
It is also free of side effects and shows no residual drowsiness during the day.

To obtain this sedative effect, you must opt ​​for a valerian extract with 0.8% valerenic acids (ad)
The recommended dosage is 150-300mg 30 minutes before bedtime.

Homeopathy for insomnia

Homeopathy can be effective but only if it is occasional insomnia.

If stress is the cause:

– Gelsemium Sempervirens 30C: 3 pellets 3 times a day
– Ignatia Amara 30C: a single dose of 5 pellets (ad)

If mental overactivity is keeping you up at night:

– Coffea Cruda 30C: 5 pellets in the evening and at night if necessary (ad)
– Nux Vomica 30C: 5 pellets before each meal (ad)

When waking up in the morning:

– Kali Phosphoricum 30C: 5 pellets morning and evening (ad)
– Phosphoricum Acidum 30C: 5 pellets morning and evening

Essential oils for insomnia

Four essential oils are very suitable for tempering insomnia.

– Lavender
– Roman chamomile
– Petitgrain
– Marjoram

The lavender essential oil has a significant calming effect before bedtime.

Chamomile essential oil promotes sleep.

Petitgrain bigarade essential oil soothes the sympathetic nervous system.

Marjoram essential oil does not act directly against insomnia but for anxiety.

It is strongly recommended to make a synergy of these four sedative essential oils:

– Lavender: 35 drops
– Roman chamomile: 35 drops
– Petitgrain Bigarade: 35 drops
– Marjoram: 35 drops
– Vegetable oil of your choice: 6ml

At bedtime, place a drop on each wrist then breathe in the vapors of the essential oils.
Apply a few drops to the solar plexus.
You can proceed to a new application in case of nocturnal awakening.

Trouble sleeping through the night: 15 Steps to overcoming insomnia

In the realm of sleep improvement, overcoming insomnia can feel like a daunting challenge.
This concise roadmap presents 15 actionable steps to guide you toward reclaiming restful nights.

Step 1: Establish a consistent sleep schedule

Establishing a consistent sleep schedule is crucial for regulating your body’s internal clock and promoting healthy sleep patterns.
Choose a bedtime and wake-up time that aligns with your natural sleep-wake cycle, and stick to it even on weekends.
Aim for 7-9 hours of sleep per night, adjusting based on your individual needs and preferences.
Consistency is key, so try to go to bed and wake up at the same time every day to optimize your sleep quality.

Step 2: Create a sleep-inducing environment

Your sleep environment plays a significant role in your ability to fall asleep and stay asleep throughout the night.
Create a sleep-inducing environment by keeping your bedroom dark, quiet, and cool.
Invest in blackout curtains or a sleep mask to block out unwanted light, and use earplugs or a white noise machine to mask disruptive sounds.
Ensure your mattress and pillows are comfortable and supportive to promote proper alignment and reduce discomfort while sleeping.

Step 3: Limit screen time before bed

The blue light emitted by electronic devices like smartphones, tablets, and computers can interfere with your body’s natural sleep-wake cycle and make it harder to fall asleep.
Limit screen time at least an hour before bedtime to allow your brain to wind down and prepare for sleep.
Instead of scrolling through social media or watching TV, engage in relaxing activities such as reading a book, practicing gentle yoga, or listening to calming music.

Step 4: Relaxation techniques

Relaxation techniques such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help calm your mind and body before bedtime.
Incorporate these practices into your nightly routine to promote relaxation and reduce stress, making it easier to transition into sleep.
Experiment with aromatherapy by using essential oils like lavender or chamomile, which have been shown to have calming effects and promote better sleep.

Related: Master Sleep: 5-Minute Technique & Proven Tips

Step 5: Sip on herbal teas

Certain herbal teas, such as chamomile, valerian root, and passionflower, contain natural compounds that have been used for centuries to promote relaxation and improve sleep quality.
Enjoy a warm cup of herbal tea in the evening as part of your bedtime ritual to help soothe your mind and prepare your body for sleep.
Be mindful of caffeine content in herbal teas and opt for caffeine-free varieties if you’re sensitive to stimulants.

Step 6: Indulge in a warm bath or shower

Taking a warm bath or shower before bedtime can help relax tense muscles and promote feelings of relaxation and calmness.
The warm water can soothe your body and mind, making it easier to unwind and prepare for sleep.
Experiment with adding Epsom salts or essential oils like lavender to your bath for added relaxation benefits.
Incorporate this soothing ritual into your nightly routine to signal to your body that it’s time to wind down and prepare for sleep.

Step 7: Watch your caffeine and alcohol intake

Caffeine and alcohol can disrupt your sleep patterns and make it harder to fall asleep and stay asleep throughout the night.
Limit your intake of caffeine-containing beverages like coffee, tea, and soda, especially in the afternoon and evening hours.
Similarly, avoid consuming alcohol close to bedtime, as it can interfere with the quality of your sleep and lead to more frequent awakenings during the night.
Opt for caffeine-free alternatives like herbal tea or decaffeinated coffee, and practice moderation when it comes to alcohol consumption to promote better sleep hygiene.

Step 8: Stay active during the day

Regular physical activity is essential for overall health and well-being, including sleep quality.
Aim to engage in moderate exercise most days of the week, but avoid vigorous exercise close to bedtime, as it can stimulate your body and make it harder to fall asleep.
Incorporate activities you enjoy, such as walking, swimming, or cycling, into your daily routine to promote better sleep and overall health.
If possible, aim to exercise outdoors to expose yourself to natural light, which can help regulate your body’s internal clock and improve sleep quality.

Step 9: Settle your worries on paper

If racing thoughts and worries keep you awake at night, try journaling as a way to calm your mind and release stress before bedtime.
Keep a notebook by your bedside and spend a few minutes each night writing down your thoughts, feelings, and concerns.
This practice can help you gain perspective on your worries and prevent them from keeping you awake at night.
Try to focus on positive thoughts and gratitude as you journal, and avoid dwelling on negative or stressful topics that may increase anxiety and interfere with your ability to fall asleep.

Related: How to Relieve Anxiety Attack & Depression

Step 10: Mind your meals and snacks

What you eat and drink in the hours leading up to bedtime can have a significant impact on your sleep quality.
Avoid heavy, spicy, or rich foods close to bedtime, as they can cause discomfort and digestive issues that may disrupt your sleep.
Instead, opt for light, sleep-friendly snacks like yogurt, nuts, or a banana if you’re hungry before bed.
Be mindful of your caffeine intake and avoid consuming stimulants like coffee, tea, or energy drinks in the late afternoon or evening, as they can interfere with your ability to fall asleep and stay asleep throughout the night.

Step 11: Evaluate your sleep environment

Take a close look at your sleep environment and identify any factors that may be contributing to your insomnia.
Evaluate the lighting, noise levels, temperature, and comfort of your bedroom to ensure optimal conditions for sleep.
Make adjustments as needed, such as using blackout curtains to block out light, wearing earplugs or using a white noise machine to mask disruptive sounds, or investing in a comfortable mattress and pillows to support healthy sleep posture.
Creating a sleep-friendly environment can help signal to your body that it’s time to wind down and prepare for sleep, making it easier to fall asleep and stay asleep throughout the night.

Step 12: Consider natural supplements

Natural supplements like melatonin, magnesium, and valerian root have been used for centuries to promote relaxation and improve sleep quality.
If you’re struggling with insomnia, consider incorporating these supplements into your bedtime routine under the guidance of a healthcare professional.
Melatonin is a hormone that regulates the sleep-wake cycle and can be taken as a supplement to help promote sleep onset and improve sleep quality.
Magnesium is a mineral that plays a key role in relaxation and can help calm the nervous system, making it easier to fall asleep and stay asleep throughout the night.
Valerian root is an herb that has been used for centuries as a natural remedy for insomnia and anxiety, and may help promote relaxation and improve sleep quality when taken as a supplement.
Be sure to talk to your doctor before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications that may interact with these supplements.

Step 13: Seek professional help if needed

If you’ve tried the steps outlined and are still struggling with insomnia, it may be time to seek professional help.
Chronic insomnia can have a significant impact on your health and well-being, so don’t hesitate to reach out to a healthcare provider for guidance and support.
Your doctor can help identify any underlying medical conditions that may be contributing to your insomnia and recommend appropriate treatment options.
In some cases, cognitive-behavioral therapy for insomnia (CBT-I) may be recommended as a highly effective, non-pharmacological treatment approach.
CBT-I focuses on changing behaviors and thought patterns that contribute to insomnia, helping you develop healthier sleep habits and improve your overall sleep quality.
Remember, you don’t have to suffer in silence – help is available, and there are solutions that can help you overcome insomnia and enjoy restful, rejuvenating sleep once again.

Step 14: Monitor your progress

As you work through this checklist and implement changes to improve your sleep hygiene, it’s important to monitor your progress and evaluate the effectiveness of your efforts.
Keep track of your sleep patterns, including how long it takes you to fall asleep, how many times you wake up during the night, and how rested you feel upon waking in the morning.
Use a sleep diary or tracking app to record this information and identify any trends or patterns that may be contributing to your insomnia.
Be patient and persistent, and don’t be discouraged if progress is slow – overcoming insomnia takes time and effort, but the benefits of restful, rejuvenating sleep are well worth it.

Step 15: Practice self-compassion

Finally, as you embark on your journey to better sleep, remember to practice self-compassion and be kind to yourself along the way.
Insomnia can be frustrating and challenging to overcome, but beating yourself up over setbacks or perceived failures will only make matters worse.
Instead, celebrate small victories and acknowledge the progress you’ve made, no matter how small.
Treat yourself with the same kindness and understanding you would offer to a friend facing similar struggles, and remember that you’re doing the best you can with the resources and support available to you.
By prioritizing your sleep health and making positive changes to improve your sleep hygiene, you’re taking an important step toward reclaiming your vitality, resilience, and well-being.
So be gentle with yourself, stay committed to your goals, and trust that better sleep and brighter days are within reach.

Regaining the serenity of sleep

As we draw this guide to a close, remember that the path to overcoming insomnia is within reach.

By incorporating the natural remedies, lifestyle adjustments, and holistic approaches outlined here, you’re equipping yourself with the tools needed to reclaim your sleep and revitalize your life.

Embrace each step with determination and an open mind, knowing that every effort brings you closer to the deep, restorative rest you deserve.

May your nights be filled with peace, and may your days be brimming with vitality.
The road may be winding, but with persistence and patience, a brighter, more well-rested future awaits.

Related: How to Treat Sleep Apnea Naturally (Treatment Complement)

Frequently asked questions – Natural treatment for insomnia

What natural things can help me sleep better?

Natural remedies like chamomile tea, lavender essential oil, and relaxation techniques such as deep breathing or meditation can promote better sleep.

Which sleep supplement works the best?

The effectiveness of sleep supplements can vary depending on individual needs. Melatonin is commonly used and may help regulate sleep-wake cycles for some people.

What drink can I have to fall asleep quicker?

Warm milk, herbal teas like chamomile or valerian root, or a small amount of tart cherry juice are popular options to promote relaxation and aid in falling asleep faster.

What foods can improve my sleep quality?

Foods rich in tryptophan, magnesium, and melatonin, such as turkey, bananas, almonds, and tart cherries, can help improve sleep quality by promoting relaxation and supporting natural sleep processes.

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