We all know sleep is integral to good health, but that doesn’t mean we prioritize getting the recommended minimum of eight hours of sleep each night. If you’ve ever had insomnia or tossed and turned all night, you know you feel downright cranky and tired the next day.

Consequences of Insomnia

For some people, insomnia happens regularly. Not sleeping can have serious consequences, including:

  • weakened immune system
  • weight gain (being tired makes you crave sugar and other sources of quick energy)
  • accidents (caused by fatigue)
  • poor concentration and focus
  • Impaired memory
  • lack of motor coordination
  • high blood pressure

Cure Insomnia without Medication

Whether you have temporary or chronic insomnia, you’re probably wondering how to cure it without medication. The good news is there are plenty of sleep medication alternatives that will help you fall asleep naturally and wake up feeling refreshed. Best of all, natural sleep remedies are not habit-forming and won’t make you feel groggy the next day.

Natural Remedies for Sleep

Get better sleep with these helpful tips:

Diet

Caffeine, alcohol, and foods that are spicy, sugary, or greasy will cause restlessness and heartburn if you eat them before bed.

get better sleep

Nighttime Routine

You’ll sleep easier by establishing a nightly routine. Try to go to bed at the same time each night and wake up around the same time each morning. Ease yourself into it by decreasing your bedtime by 15 minutes per night. Aim to give yourself a total of eight to nine hours of sleep.

Exercise

According to the Mayo Clinic, stress and restlessness are two leading causes of insomnia. To combat stress and sleep better, get plenty of aerobic exercise during the day. You can also do any type of gentle Yoga (such as Yin Yoga) before bed.

sleep routine ideas for adults

Gadgets

Electronic devices (including cell phones, computers, and tablets) emit blue light that suppresses melatonin, which is the hormone that regulates sleep. Avoid using electronics for an hour or so before bed and use apps (such as twilight) that filter out blue light after sunset.
The Sleep Foundation also recommends keeping electronics such as cell phones out of the bedroom for best results.

Essential Oils

Lavender is scientifically proven to promote sleep due to its natural sedative effects. Make your own lavender sleep spray by mixing 1 cup of water and 4-5 drops of lavender essential oil in a spray bottle. Spray around your bedroom before you hit the pillow for a good night’s sleep.

Insomnia Tea Recipes

Drinking something warm and comforting before you hit the hay is another way to relax the body and mind. This Banana Peel Tea is a soothing treat that you have you dreaming the night away.

Ingredients

  • 1/4 – 1/2 banana, including the peel (yes, you can eat the peels!)
  • 1 cup of water
  • Optional: Add a dash of cinnamon for extra oomph and blood sugar control

Instructions

  • combine water and banana in a small pot and bring to a boil. Let it simmer for up to 20 minutes.
  • Add cinnamon for an extra kick
  • Strain the tea and enjoy
insomnia tea recipes

Here are some other night time drinks to try:

Pink Moon Milk, or tart cherry juice, provides natural melatonin.

Chamomile Lavender Latte combines the power of lavender with Chamomile – which is proven to be a natural tranquilizer – and includes potent, natural relaxants.

Turmeric Golden Milk is a great option to reduce inflammation and balance your blood sugar.

Try any of these sleep-inducing tips to get the sleep you need. Sweet Dreams!