Are you looking for the best natural Sleep remedies?  Sleeping problems, like insomnia or sleep deprivation, are real health issues.

Most people who have insomnia have difficulty falling asleep.  Others have difficulty staying asleep, while many others wake up feeling as tired or even more tired than before they slept.

According to Dr. Rubin Naiman, a clinical psychologist who is also known as a sleep and dream specialist, noise is one of the common causes of insomnia.  If it overpowers our sleepiness, we cannot achieve good quality sleep.

 

What causes sleeplessness?

Dr. Naiman says that noise happens in three zones, namely:

a.)  Mind Noise

Like everyone else, you’ve been in this scenario.  You can’t get to sleep because you’re thinking of your day at work, the kids, your bills and expenses, and tons of things that normal, everyday people worry about.

b.)  Body Noise

Has your body kept you up at night at some point?  It could be a toothache, stomachache, indigestion, continuous coughing, or the lingering aftereffects of that nth cup of coffee you had.  Worse, some people suffer from chronic pain like arthritis, or migraines.

c.)   Environmental Noise

If you live in the city, then you are no stranger to loud noises in the night.  From outside, you can hear sirens wailing, the bark of neighborhood dogs, and the sound of cars or people.  Inside the house, it could be the baby crying, or your significant other snoring up a storm.

“Noise” isn’t always the audible type.  Sometimes, you can be kept awake by light or the temperature of your room.

Lack of sleep is a serious health problem, because when you’re sleepless, you’re more vulnerable to stress and communicable diseases.

What happens when we sleep?

The following are some of the important physiological processes that happen in the body while we’re asleep:

–        The body heals and restores itself.

–        Neurotoxins are neutralized.

–        Cells regenerate, and tissues and bones synthesize.

–        Growth hormones are released.

–        The immune system increases production of certain  proteins.

–        Cancer killer TNF (tumour necrosis factor) pumps through the body.

–        The brain cycles through all the day’s experiences and memories, and consolidates and organizes memory and emotion.

All of the above suffer whenever you have sleepless nights.  You will also observe that you are less alert, think less clearly, and react more slowly to stimuli.

In more serious cases of sleeping disorders, you can get sick more easily, and become more prone to depression, tumors, cancer, and heart disease.

People who lack sleep are also more likely to be involved in accidents.  According to annual statistics from the National Highway Traffic Safety Administration (NHTSA), drowsy driving is the cause for 100,000 automobile crashes.

No wonder a lot of people turn to sleeping pills.  Almost 9 million adults in the US take prescription sleeping pills.  However, sleeping pills are habit-forming, have real side effects, and don’t really help because at most, they are only able to induce low-quality sleep.

Before turning to sleeping pills, try these natural sleeping aids that we’ve put together for you.

1. Apple Cider Vinegar

Apple Cider Vinegar (ACV) is called a panacea or a natural miracle because of its efficacy in healing many ailments.

The use of apple cider vinegar dates back to ancient civilizations including Egyptian, Babylonian, Greece, and Roman cultures.

In addition to dandruff and acne scars, apple cider vinegar is also widely used as a remedy for sleeplessness or insomnia.

Insomnia is exacerbated by lack of certain minerals and micronutrients which apple cider vinegar supplies.  Also, ACV is said to help regulate insulin which keeps your sugar levels from spiking and interfering with your sleep.

If you have GERD, acid reflux, or heartburn, drinking apple cider vinegar will also keep this at bay and help you sleep better.

What you need:

• 2 teaspoons of Apple Cider Vinegar (get organic, unfiltered, raw ACV with the “mother” like Bragg’s)
• 16 ounces (2 cups) of water

Directions:

Add Apple Cider Vinegar to water then mix.  Sip throughout the day. It will help keep your body in a constant, alkalized state.

A lot of people swear it is the best natural sleep aid.  Advocates report that they sleep better and more deeply, so that they wake up feeling refreshed.

Do NOT drink before bedtime as it will give you a burst of energy.  If you are concerned about damage to your teeth, drink from a straw or gargle after.

2. Honey

Honey is known for its many medicinal qualities.  Honey has a particular calming effect on the mind.  In a recent study, parents rated honey as a better cure for nocturnal cough and sleep difficulty in their children than an over-the-counter drug.

What you need:

• 2 teaspoons of raw honey
• 1 glass of warm water

As much as possible, buy raw honey from reputable health food stores or bee farms. Commercial honey has been processed and refined too much that it has lost a lot of its nutritional value and healing properties.  Raw honey is honey that is unheated, unpasteurized, and unprocessed.

Directions:

Add 2 teaspoons of raw honey to 1 glass of warm water then mix.  Drink before bedtime.

3. Apple Cider Vinegar and Honey

This is a variation of the above remedies.

What you need:

• 1 tbsp of Apple Cider Vinegar
• 1/2 cup of Raw Honey

Directions:

Mix the ACV and raw honey in a glass bowl.  Before bedtime, take one tablespoon of the mixture.  You can take it straight from a spoon or take it as a drink by adding warm water.

Store the rest in an airtight glass container.

4. Valerian Root

Valerian is a popular herbal remedy for sleep problems.  People who want to withdraw from using sleeping pills commonly use valerian as an alternative.

Valerian is also used for other conditions relating to anxiety and psychological stress.  It is used for the treatment of depression, ADHD, and chronic fatigue syndrome.

Scientists believe that valerian increases the amount of a chemical called GABA or gamma aminobutyric acid in the brain.  GABA has a calming effect on anxiety.

What you need:

• 1 teaspoon of dried or powdered Valerian root
• 1 cup of boiling water

Directions:

Pour boiling water on the valerian root.  Steep for 5 to 10 minutes, then drink around forty-five minutes before bedtime.

Some feel the effects immediately after a few days of drinking this infusion, but for others, it takes a week or more before they feel any marked improvement.

Take note that Valerian root may not appeal to your taste buds.  However, you can add some mint leaves to improve the taste.

You may take Valerian tea for 2-6 weeks.  When you decide to stop, do not go cold turkey.  Rather, lower your dose gradually until you stop drinking it altogether.

5. Lemon Balm

Lemon balm, also called balm or balm mint, is widely known as a calming herb.  It has been used for centuries, as far back as the Middle Ages, to reduce anxiety and stress, relieve pain from indigestion, and induce sleep.

Today, lemon balm is commonly used along with other calming herbs like hops, chamomile, or valerian for better sleep.

What you need:

• Two fresh leaves or 1 teaspoon dried leaves (fresh will be more effective)
• 1 cup boiling water

Directions:

Place 1 to 2 fresh lemon balm leaves or 1 teaspoon dried herbs in a non-metallic container.  Pour 1 cup of boiling water over your herbs.  Steep for ten minutes, and strain.  Drink 45 minutes before bedtime.

6. Soothing Herbal Tea

Here is a great recipe that uses herbs with sedative and healing effects.  Lavender improves sleep quality.  Oats strengthen and relax the nervous system.  Linden and catnip induce relaxation.  Lemon balm is a mild relaxant.

What you need:

• Lemon balm
• Oats
• Lavender
• Catnip
• Linden flower
• 1 quart of boiling water

Directions:

Measure equal parts of the these herbs.  Blend. Take 4 teaspoons of your mixture and place in a glass bowl.  Pour the hot water over your herbs, and steep for 10 minutes.  Strain and drink a cup after each meal.

7. Herbal Baths

Warm, herbal baths have a therapeutic effect.  They will calm and soothe your mind.

The heat from the water activates and releases the medicinal properties of the herbs.  It also opens up the pores of your skin allowing their healing properties to pass into your bloodstream.  The fragrance of these herbs are also released (aromatherapy) and benefit your olfactory senses and nervous system.

Herbs used in the bath will either have a soothing effect or a stimulating effect.  To achieve drowsiness, choose herbs that have a soothing and sedative effect.

Here are some herbs with soothing and sedative effect:

• Valerian
• Lavender
• Chamomile
• Yarrow
• Calendula

Note: Lemon balm taken as tea has a sedative effect. If used in a bath, it can give a stimulating effect.

Incidentally, calendula and yarrow are also excellent healing herbs.  You can use calendula in the bath for anybody who has mosquito bites, chicken pox, or eczema.  Yarrow baths, on the other hand, can be used for wounds and skin irritation.

What you need:

• Herbs (see list above)
• Cloth bag (ex. muslin or cheesecloth)

Directions:

Place a blend of your herbs in your cloth pouch and tie securely.  You can hang your pouch on the tap while the hot water is running.  Make sure the hot water is running over your pouch.

Another way is to add a quart of boiling water over your pouch.  Steep for 20 minutes in a glass container, then add the infusion to your full tub.

Now, enjoy a good soak.  It will help you relax and unwind.  Think over your day, and make peace with any emotional loose ends.  This will help make your mind and spirit more harmonious, and facilitate better sleep.

For more fun baths, mix and match your herbs.  Some herbs like chamomile and lavender smell amazing, while other herbs like yarrow get mixed reviews.

8. Melatonin

Melatonin is a hormone that helps control your body’s sleep-wake cycle and circadian rhythms.  Circadian rhythm refers to our daily cycle as living organisms.

In primitive times, our bodies received signals from darkness and light, and operated on these laws.  Today, human beings are almost in perpetual light due to the proliferation of commercial and industrial lighting.  When we are supposed to be asleep, and light enters through our optic nerves, the brain is signalled into wakefulness and action.

The littlest bit of light can disrupt sleep and melatonin production.   The following are recommended for better quality sleep.

• At night, sleep in total or near-complete darkness, and during the day, get some sunshine.  These practices will help you increase melatonin levels naturally.
• Cover any small sources of light, like electrical clocks.
• Cover your windows in drapes.
• Remove your mobile phone from near your bed.  It emits EMFs (electromagnetic frequencies) and may light up when you receive messages.

Melatonin Supplements

You can also take supplements if you feel your body is not producing enough.  This is sometimes needed by people who are constant travelers, or people who work alternating night and day shifts.

Melatonin is available in health food stores.  For adults, melatonin is taken in doses from 0.2 to 20.0 mg.  Consult with a doctor before use for proper dosage, or if melatonin is right for you.

After trying the above home remedies, tell us what the best natural sleep aid is for you.  And, if you know any others, feel free to share.  We’d love to hear what works for you.

Tips and Warnings:

• If you are already taking medication, check with your doctor first before taking any additional herbs or supplements.  This will help ensure that they won’t interact with your current medication.

• If you are pregnant, breastfeeding, or scheduled to take a surgery, avoid the use of herbs and supplements unless approved by your physician.

• Apple Cider Vinegar, when used in large quantities over many months, might lead to osteoporosis.  Take breaks as directed.

• Do not drink too much tea in one day.  Tea has caffeine and side effects may include irregular heartbeat, headaches, anxiety and vomiting among others.

• Do not take Valerian longer than 6 weeks.  Possible side effects include headaches, blurry vision, increased heart rate, and nausea.

• Do not use lemon balm if you are taking thyroid medication, or if you will undergo surgery.  Lemon balm interacts with thyroid and surgery medications.

• Boys who have not yet reached puberty should avoid lavender.  There is a risk in disrupting normal hormones of young boys’ bodies.

• If you are allergic to ragweed or related plants, do not use chamomile, calendula, or yarrow.

• Do not use the ingredients above if you are allergic to any of them.  Home remedies do not have the same side effects like pharmaceutical drugs, but you can still have allergies to some foods and herbs.  Test on a small spot on your skin first before using if you want to test for allergic reactions.

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