Fight Insomnia Naturally: 8 Natural Sleep Tips & Remedies March 01 2019
There are 8 natural sleep remedies supported by medical studies, that can help you get that good night of sleep you've been longing for.
As with all of our posts and claims, these suggestions are backed up with medical and clinical studies (links below).
Tryptophan (also called L-tryprophan) is an essential amino acid that acts like a natural mood regulator, since it has the ability to help the body produce and balance certain hormones naturally. Supplementing with tryptophan-rich foods or taking supplements helps bring on natural calming effects, induces sleep, fights anxiety and can also help burn more body fat. Tryptophan has also been found to stimulate the release of growth hormones and even reduce food cravings for carbohydrates and help kick a sugar addiction in some cases. Food that contain tryptophan: eggs, spirulina, seasame seeds, cashews, walnuts, brown rice, whole grain oats, potatoes, bananas, and turkey of course - if you're not a vegetarian.
Lavender is associated with lower blood pressure, heart rate, and skin temperature, all necessary ingredients for a good night’s sleep. Studies have shown that inhaling lavender can improve sleep quality, and it may help treat mild insomnia., For postpartum mothers who are still nursing, inhaling a lavender essential oil may be a useful alternative to a pharmacological sleep aid. As an added bonus, lavender has been shown to reduce anxiety, making it a great essential oil to put on your pillow on nights when your racing mind is keeping you awake.
You might think that because bergamot is a citrus fruit (native to Italy and used in Italian holistic medicine), its essential oil would have an invigorating effect. Instead, it is known for its calming effect. Bergamot essential oil signals to your system that it is time for bed by slowing your heart rate and lowering your blood pressure. Plus, it reduces anxiety and stress.
According to the European Neurology Journal, calcium levels are at their highest during our deep rapid eye movement (REM) sleep periods. What this means is that if you never get to the REM sleep phase or if it’s limited, it could be related to a calcium deficiency. Researchers indicate that the calcium is important because it helps the cells in the brain use the tryptophan to create melatonin — a natural body-producing sleep aid.
Studies have shown that higher magnesium levels can help induce a deeper sleep, and as I noted, this is especially true when taken together with calcium for better absorption. Research from the Biochemistry and Neurophysiology Unit at the University of Geneva’s Department of Psychiatry indicate that higher levels of magnesium actually helped provide better, more consistent sleep since magnesium is a calming nutrient. In addition to the goat’s milk kefir, foods like spinach, pumpkin seeds and even dark chocolate can help since they’re loaded with magnesium.
Clinical trials have shown that passion flower can reduce anxiety as effectively as the prescribed drug known as benzodiazepine oxazepam. A four-week, double-blind study of patients with generalized anxiety disorder compared passion flower to the common anti-anxiety drug. While the oxazepam worked a little faster, both were the same in terms of effectiveness — however, the passion flower did not cause problems with job performance, such drowsiness while on the job, unlike the oxazepam.
This shows that passion flower is one of the most powerful anti-anxiety natural sleep aids that doesn’t cause lingering tiredness the next day.
Valerian root is a plant with roots that contain many healing properties, in particular for a relaxation and sedative effects. It’s often found in combination with chamomile in a tea. By increasing the amount of gamma aminobutryic acid (GABA), it helps calm the nerve cells in the brain, resulting in a calming effect. GABA works by blocking brain signals that cause anxiety and that ongoing trickle effect that can come from it. This calming effect has made it a favorite natural remedy for anxiety too.
If you’re not fond of the tea, you can go with a capsule form that can be found at your local health food store
St. John's Wort:
Depression is a common characteristic that can lead to lack of sleep. St John’s wort may be able to help.
More recent studies indicate that chemicals, such as hyperforin and adhyperforin, are found in St. John’s wort, acting as little messengers in the brain that drive mood and work as powerful antidepressants.
The National Sleep Foundation reports that insomnia is common among those who are depressed and notes that people with insomnia have a much higher risk of becoming depressed. Research from the Department of Psychology at the University of North Texas shows that depression may affect many aspects of sleep, from getting to sleep to staying asleep. By treating depression using St. John’s wort, you may be able to find that restful sleep your body and mind longs for.
A Hot Bath:
Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 a.m. or 5 a.m., according to a 1997 study conducted by New York Hospital-Cornell Medical Center. When you soak in a hot tub, your temperature risesand the rapid cool-down period immediately afterward relaxes you.
Two hours before bed, soak in the tub for 20 or 30 minutes, recommended by doctors at the New York University School of Medicine. "If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep," she says. A shower is less effective but can work, as well.
Sleep Pillow Spray Recipe:
1 oz Witch Hazel or Rubbing Alcohol
1 oz Distilled Water
15 drops Lavender essential oil
15 drops Bergomot essential oil
2 or 4 oz. glass spray bottle
Method & Use:
Use a funnel to add the witch hazel, water, and essential oils into your spray bottle. Tighten the cap, and swirl the bottle around to combine.
To use: Spray 3-4 times onto your pillow before laying down.
Calming Essential Oils: