Natural Remedies For Better Sleep

You twist and turn all night long: on your back, on your side, on your stomach. You try to count sheep, but you reach a thousand and you are still awake. You open your eyes in the middle of the night and you never fall back asleep. If this sounds like you, read the following article where we will share some natural remedies for better sleep.

They are very effective!

What is insomnia?

The definition of insomnia is difficulty falling asleep or being asleep, and it can appear both at bedtime and in the early hours before dawn.

This can be due to a number of reasons:

• Stress, anxiety or depression
• Irregular heartbeat
• Pain in the back or legs
• That you take certain medications
• That you watch TV too late
• Irregular sleeping habits
• Having a poor diet, drinking alcohol or caffeine (or withdrawing from both)
• Post-traumatic stress disorder
• That you stop smoking

When you do not sleep well or enough, the next day you may suffer from headaches, irritability and mood swings. It can also be impossible to concentrate or make decisions, and it can also be difficult to stay awake at work.

Homemade treatments for better sleep

If you can not fall asleep occasionally it is normal – it may be due to a specific event (an upcoming trip, rehearsal or wedding, for example). The problem gets bigger when the episodes become more frequent or if you lose more and more sleep over time.

Some natural remedies that can help are:

Tea of ​​orange leaves

You can also use the aromatic orange flowers from the tree. It will soothe your nerves and help you sleep  “like a child”.

Ingredients

• 1/2 teaspoon orange leaf (2 g)
• 1 cup of water (250 ml)
• 1 teaspoon sugar (5 g)

Cooking

• Put the water and orange leaves (or flowers) in a saucepan.
• Bring to the boil and simmer for five minutes.
• Remove from the heat and cover for another five minutes.
• Strain the liquid and sweeten it with sugar.
• Drink this half an hour before bedtime.

Peppermint tea

This is another useful herbal tea that will help you sleep well and be relaxed at night. Peppermint has soothing and de-stressing properties.

Ingredients

• 1 teaspoon peppermint (5 g)
• 1 cup of water (250 ml)

Cooking

• Bring the water to a boil and add the mint. Let it simmer for five minutes.
• After this time has passed, remove it from the heat.
• Cover and allow to cool for a few minutes.
• Strain the liquid and drink this half an hour before going to bed (if you prefer, you can add a little sugar or honey to make it a little sweeter).

Vendel root tea

The properties of this herb are known to calm your nerves and get you to sleep before a very important day. It is recommended in times of severe stress and anxiety.

Ingredients

• 1 tablespoon with valerian (10 g)
• 1 cup of water (250 ml)
• 1 tablespoon honey (25 g)

Cooking

• Add water and valerian to a saucepan.
• Boil it for 10 minutes and then remove from the heat.
• Leave it covered for another five minutes.
• Strain the liquid and sweeten it with honey.
• Drink this before bedtime.

Sage and chamomile tea

Never be without these two herbs in the kitchen, because they are so useful in a variety of situations. In addition, they have a delicious taste when combined.

Ingredients

• 1 tablespoon of chamomile flowers (10 g)
• 1 tablespoon with sage (10 g)

• 1 cup of water (250 ml)
• 1 tablespoon honey (25 g)

Cooking

• Put water in a saucepan and heat it.
• When it starts to boil, add the chamomile and sage.
• Cook for approx. seven minutes.
• Remove from heat, cover and simmer for 10 minutes.
• Strain the liquid and sweeten with honey.
• Drink this 15 minutes before bedtime.

Relaxing bathroom

Sinking into the bath with some water and herbs and oils is an excellent idea if you are not sleeping well. It will eliminate all of the body’s stress and tension so you can rest easy.

Some of the best combinations you can choose to add to your bath water are:

• Hops and wheat bran
• Essential lavender oil and coarse sea salt
• Rosemary and lemon balm
• Marjoram oil, chamomile oil, ylang-ylang oil and basil oil

Aromatic pillows

Another good technique for better sleep is to use fragrant pillows and bedding. Of course, you need to choose flowers, herbs or oils that have soothing properties. Some recommendations include:

• Orange flower
• Eucalyptus
• Chamomile
• Dried hops

Sprays or aromatic diffusers

According to aromatherapy for sleep, some people choose to light incense or hot essential oils in a special bowl to fill the room with a perfume that helps for better sleep.

Among the most effective fragrances you will find:

• Jasmine
• Lavender
• Lemon balm

• Rose
• Sandalwood
• Merian
• Ylang Ylang
• Vendelrot
• Mandarin

Tips for better sleep

In addition to taking advantage of the benefits of herbal teas, baths and other fragrances, it is a good idea to change some of your daily habits:

• Use earplugs to avoid hearing outside sounds or noise.
• Do not drink alcohol or coffee after dinner or for dessert.
• Create a regular sleep routine (go to bed and get up at the same time every day).
• Use the bed only for sleeping (not for working, eating or watching TV).
• Take a hot bath in the evening.
• Exercise in the afternoon (not in the evening or at night).
• Have a light and healthy dinner.
• Turn off electronic devices.
• Wear comfortable clothing (including bed linen and blankets)
• Keep the room dark and quiet.
• Do yoga or meditate.

• Avoid watching TV or using your mobile phone for an hour before going to bed.
• Do not think about any problems you have before closing your eyes.