If you're having trouble sleeping, it can negatively impact your health in various ways. Sleep is crucial for a healthy immune system, repairing muscle tissue, retaining memory and knowledge, and even improving mental health. Despite its importance, insomnia symptoms affect one-third of adults. If you're one of them, you may find it challenging to get the necessary rest. Even traditional solutions, such as reading in a different room or avoiding blue light, may not work for you. Fortunately, there are natural remedies that can help you sleep better without relying on medication like melatonin. Here are seven natural sleep aids that may help alleviate insomnia symptoms.

When looking for natural ways to combat sleep problems online, melatonin supplements are typically the top recommendation. But if you're wary of taking sleep supplements, experience unwanted side effects, or simply prefer to avoid pills that might leave you feeling groggy in the morning, there are seven natural sleep aids and techniques that can help alleviate your insomnia. For additional tips on how to improve your sleep, take a look at the best foods to eat before bed, how to take a coffee nap, and how to create the ideal sleep playlist.

Prepare a hot cup of herbal tea

Brewing tea has been a long-standing tradition, and it can be a natural remedy for insomnia, anxiety, and stress. Chamomile, valerian root, and magnolia teas are all excellent options. Enjoy a cup of one of these herbal teas at least an hour or two before bedtime, giving yourself ample time to unwind, savor the tea, and use the restroom before turning in. It's important to check the label and ensure that no caffeine has been added to the ingredients.

Apply a drop of lavender oil to your pillow

Essential oils have become increasingly popular remedies for various ailments, including insomnia. If you're not a fan of drinking tea before bed, floral and herbal scents can also help promote better sleep. Lavender, chamomile, and bergamot are some of the most popular essential oils for sleep. While essential oils should never be ingested, you can put a small drop of lavender oil on your pillow at night, diffuse essential oils into the air, or use dried lavender to make tea.

CBD, or cannabidiol, is a substance extracted from hemp plants that is safe and effective in treating insomnia. Unlike marijuana, it contains little to no THC, the component responsible for altering mental states. Numerous studies have shown that CBD can help promote sleep and reduce anxiety. It comes in various forms, including oils and lotions, and can be used before bed to encourage relaxation and drowsiness.

Consume tart cherry juice

Drinking sour cherry juice made from tart cherries can boost melatonin production in people who consume it before bedtime. In the same study, participants who drank the cherry juice spent more time in bed and achieved higher overall sleep efficiency, indicating its potential to help alleviate insomnia.

Consider using dried passionflower or extract oil Passionflower, a fast-growing vine that produces colorful flowers, can aid in falling asleep when consumed as herbal tea or extract oil. Recent research suggests that passionflower has the potential to alleviate insomnia, but pregnant individuals should avoid it.

Ensure adequate magnesium intake

Magnesium is a vital nutrient that regulates numerous bodily functions, including sleep. Foods like nuts and seeds, spinach, soy milk, yogurt, and whole grains are natural sources of magnesium. Consider snacking on magnesium-rich foods an hour or two before bedtime. If you suspect that you are not getting enough magnesium in your diet and believe it could improve your sleep, try taking a supplement.

Consider trying CBD oils, gummies, or creams derived from hemp plants if you are looking for a safe and effective natural remedy for insomnia. Unlike marijuana, CBD contains almost no THC, the substance that affects mental state. Numerous studies suggest that CBD is effective in reducing anxiety and promoting sleep. You can find CBD in various forms such as oils and lotions that can be used before bedtime to induce relaxation and sleepiness.

Another natural remedy for insomnia is tart cherry juice, which is rich in melatonin. Drinking sour cherry juice before bedtime may increase melatonin production, leading to better sleep quality and efficiency. In a recent study, participants who drank tart cherry juice spent more time asleep in bed and experienced higher overall sleep efficiency. These findings suggest that tart cherry juice has the potential to improve insomnia symptoms.

Consider using passionflower in the form of dried herb or extract oil Passionflower is a rapidly-growing vine that produces stunning flowers and should not be mistaken for passionfruit. This plant not only offers aesthetic appeal, but it can also aid in inducing sleep through the consumption of herbal tea or extract oil. Recent research has indicated that passionflower possesses the potential to alleviate insomnia symptoms. Nonetheless, it is not advisable for pregnant women to use this remedy.

Ensure adequate magnesium intake

Magnesium is an important nutrient that plays a role in regulating hundreds of bodily processes, including sleep. Foods such as nuts and seeds, spinach, soy milk, yogurt, and whole grains are naturally rich in magnesium. Consider having a light snack of magnesium-rich foods one to two hours before bedtime. If you suspect you're not getting enough magnesium in your diet and think it could help improve your sleep, you may want to consider taking a magnesium supplement.

Practice yoga and meditation in the evening

While vigorous exercise before bedtime is not recommended, practicing gentle yoga or meditation before bed has been shown to help reduce insomnia and promote better sleep. Try simple yoga poses like cat-cow, forward fold, or bridge, while focusing on your breath and feeling the stretch. There are also numerous meditation apps that you can use for self-guided meditation.

Ditch the sleeping pills here are new ways to fight insomnia