It’s 2 AM and you’re tossing and turning, checking your phone, and counting backwards from 100— you can’t sleep! Unfortunately, we’ve all been there, and for some, sleeplessness has developed into a regular nightly occurrence. 

Even with all of the crucial, proven health benefits of consistent sleep, 1 in 3 Americans still suffer from regular lack of regular sleep or insomnia. But don’t panic, below are some all-natural tips to improve your sleep and sleep habits, providing you with long-term results.  

1. Herbal Tea: 

For centuries, herbal teas have been an easy and reliable remedy for relaxation, and sleepless nights. Among the most popular, and effective, are Chamomile and Valerian Root teas, because of their sedative-like effects on your Body. Try having a warm cup of tea before bed to help you relax and unwind.  

2: Aromatherapy:

Essential oils that are extracted from plants like Lavender and Cedarwood are very effective in improving relaxation and sleep. By either breathing in, or absorbing these oils, you can activate chemicals in your body that are involved in controlling sleep cycles. Either rub these oils on your skin, infuse them in a hot bath, or diffuse them into the air to absorb their benefits prior to your bedtime.  

3. CBD Oil: 

The demand for CBD infused products has significantly increased across the country—and rightfully so! From alleviating joint pains, and preventing epileptic seizures and anxiety, to shrinking America’s insomnia epidemic, the results are incredible. Here’s how it works. CBD oils interact with your body’s endocannabinoid system, helping to regulate things like sleep. Both affordable, and reliable, CBD oil is great alternative to sleep medications. 

5. Herbal Supplements: 

In order to tackle sleeplessness, doctors often suggest that their patients’ use herbal supplements to regulate sleep patterns. Supplements such as Melatonin are very effective in promoting our natural sleep hormones, andcalming our brain. Take the recommended dosage of your preferedsupplement as your winding down, right before bed. 

6. Invest in Comfort: 

It is possible that your sleeping arrangements have something to do with your lack of sleep. If this is the case, try investing in the proper mattress to compliment your sleeping patterns, and your body’s needs. There are several sleeping options out there, so make sure you’re doing your research to make sure that your bed is perfect one for you!  

7: Unplug: 

Studies show that using smartphones, laptops, TV screens (anything that produces blue light at night) disrupts our brain’s production of melatonin. This makes your brain more alert, and less tired, even when your body should be resting. Try replacing a screen with a book before bed orget blue-light blocking glasses—your body will thank you later.

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