Looking for some natural, science-backed ways to help you fall asleep? We’ve got you covered with a few suggestions. As always, you should try staying away from electronic screens before bedtime, make sure you are going to sleep at the same time every night and try your best to sleep in a dark, cool, and quiet room.
If you’re doing all those things but still struggling, here are a few natural and holistic remedies that could potentially help you sleep better at night.
Melatonin is a hormone that your body naturally produces. Each evening, the melatonin levels in your body rise, which helps you fall asleep. You can also buy melatonin supplements at most drugstores, which may help you overcome short-term insomnia.
Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M., explained in a blog post: “Most people’s bodies produce enough melatonin for sleep on their own. However… you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.”
One study found that drinking a small amount of tart cherry juice two times a day could help you sleep better. Plus, Healthline reports that tart cherry juice can help with post-workout recovery and possibly fight inflammation. If you want to try this, look for a juice that is 100 percent cherry juice with no added sweeteners.
Raise your magnesium levels – naturally or with supplements.
Dr. Raj Dasgupta, a spokesperson for the American Academy of Sleep Medicine, told The Cut that magnesium can make your muscles feel more relaxed and ease anxiety — both of which could lead to a better night’s’ sleep.
That said, Dasgupta says it’s probably better to make sure you’re eating a magnesium-rich diet rather than taking supplements. He told the New York Times: “There is really sparse evidence that taking super-therapeutic doses of magnesium will give you a benefit.” Try adding more magnesium-rich foods like leafy green veggies, legumes, fish, chicken, and almonds into your diet.
A review of scientific studies about meditation and sleep concluded that meditation does indeed help improve sleep. “It might be concluded that meditation practices enhance melatonin levels and hence[,] quality of sleep,” the authors of the review wrote.
If you are curious about giving meditation a try at home, consider downloading an app like Headspace, or listening to free guided meditation practices on YouTube.
[Editor’s Note: The information provided should not be considered a substitute for professional advice. Please consult a sleep doctor or other medical expert if you have questions related to your own health.]
Featured image: Luna Vandoorne/Shutterstock
Joe Auer is the editor of Mattress Clarity. He mainly focuses on mattress reviews and oversees the content across the site.
He likes things simple and take a straightforward, objective approach to his reviews. Joe has personally tested nearly 250 mattresses and always recommends people do their research before buying a new bed. He has been testing mattresses for over 5 years now, so he knows a thing or two when it comes to mattress selection. He has been cited as an authority in the industry by a number of large publications.
Joe has an undergraduate degree from Wake Forest University and an MBA from Columbia University.
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