Insomnia is a frustrating condition that seems to have no cure when you struggle to fall asleep night after night, or find yourself waking in the middle of the night and unable to get back to sleep.

One in four Americans develop insomnia every year, but the good news is three-quarters of those who experience it overcome it. And this doesn’t have to be accomplished with only the assistance of a doctor’s prescribed sleep aid. There are many holistic treatments that can help you fall asleep.

Here are five natural remedies you can try to help fall asleep and stay asleep through the night.

1. Meditation

Meditation is an effective way of clearing our head of any negative thoughts and anything stressful that happened during your work day. Because it requires you to focus on your breathing and visualize pleasing situations, it can lull you into more restful sleep and help set you up for a positive morning.

You don’t need to meditate for long to experience results. Research conducted in the Netherlands discovered that just ten minutes a day of meditation mindfulness exercises improved sleep quality and sleep duration.

If you find that quieting your mind on your own is too difficult, try listening to a guided meditation that will provide focus.

2. Nosh on a Healthy Snack

While going to bed with a full stomach can keep you awake, something light and healthy can actually help make you feel drowsy. A small serving of carbohydrates or food that contains tryptophan—an amino acid that helps create serotonin, which relaxes you—is a great choice. Try some cheese and crackers, turkey meat, salmon, a hard boiled egg, nuts, seeds, or a soy product before turning in to help encourage rest.

3. CBD Oil

CBD or cannabidol is one of the hottest ingredients in the natural supplements market right now, finding its way into everything from topical creams to candy. While a lot more research is needed to confirm its health benefits, early studies sound promising, particularly for those that suffer from poor sleep. CBD oil is being taken to help ease stress, anxiety, inflammation, and pain—things that can all compromise sleep.

At least one study found that CBD helped decrease anxiety and improve sleep in people who had anxiety and problems sleeping. You may need to experiment with dosages and your favorite method of taking it to find the CBD product that works best for you.

Read more: I Tried It: CBD Oil

4. Diffuse Essential Oils in Your Bedroom

Essential oils are derived from plants, flowers, and herbs and they’re all natural—unlike the chemicals used to make artificial fragrances found in many consumer products. Some of them also have soothing properties that can help you fall asleep.

Research has found that lavender oil leads to a faster onset of sleep. Also give valerian, chamomile, sage, and sweet marjoram a try as you wash up in the bathroom or read in bed.

5. Have Sex

Getting intimate with your partner will not only strengthen your bond, but will help you fall asleep. However, research has found that having an orgasm is key to achieving a good night’s sleep. Don’t have a partner? Reaching climax through masturbation can help lull you into slumber as well.

Read more: 6 Guaranteed Ways Yoga Improves Your Sex Life

Read More: 5 Yoga Poses for Better Sex

Learn How to Conquer Insomnia

How much sleep do you need to perform your best every day? Most experts agree that the average adult needs between seven and nine hours each night, although this can vary by individual. At least seven hours is a must to give the body a chance to replenish itself during all of the sleep stages. Try these five techniques to prevent insomnia from controlling your life.

Practicing yoga before bedtime is another great way to help beat insomnia. Check out our selection of online yoga courses and free classes to find one to add to your bedtime routine.

 

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