If you are struggling with insomnia, you must take steps to overcome this problem at the earliest because, if left untreated, your poor sleep pattern may increase your risk of diabetes, depression, or high blood pressure.

Fortunately, there are a few effective trouble sleeping remedies including herbs and nutrients that can help you overcome insomnia and feel refreshed every morning.

Let us take a look at the best herbal remedies and essential nutrients that can help you have a restful night.

The Most Effective Herbal Remedies and Nutrients That Can Induce Restorative Sleep

Essential oils

Mental stress is the most common cause of sleeplessness. Stress can cause disturbances in the hormones in the nervous system resulting in insomnia. Smelling essential oils such as Sandalwood or Jasmine oil can be highly soothing for your mind. It can relieve stress and anxiety and allow you to sleep well. Sandalwood oil also helps to balance the chakras thereby restoring the harmony between your mind, body, and soul.

You can also light a scented essential oil candle in your bedroom about 10 minutes before your bedtime to let its refreshing and soothing fragrance fill the entire space. 

This would provide a remarkable relief from anxiety and enable you to enjoy a sound sleep without any disturbing thoughts affecting you.

You may also use essential oils such as Frankincense oil that helps to still the irritated and restless mind and ease your stress. Tangerine and Kaffir Lime are also effective oils you can use to avoid sleeplessness. These oils have the potential to promote clarity and refresh the senses thereby creating a sense of relaxation.

The scented candles that can be highly soothing and refreshing are Lavender, Bergamot, and Vetiver. You can also light these candles in your living room in the late evening hours. The aromatic fragrance of these candles would help you feel better and prevent anxiety, which is a leading cause of sleep conditions.

Honey

The soothing and relaxing effect of honey could induce deep, restorative sleep, calm the irritated nerves and muscles and thus, helps you sleep well. Just take a spoonful of honey and add it to a glass of warm water. Consume it an hour before your bedtime to enjoy a peaceful sleep.

Garlic

Not many people know that garlic is one of the best home remedies for sleep. It is specifically recommended for people who suffer from sleep disturbances due to sleep apnea, a condition characterized by frequent awakening with a feeling of choking or gasping for breath. Sleep apnea usually occurs due to the obstruction in the air passages.

Garlic works in such cases by opening up the airways and easing the breathing. It could also help to avoid obesity, which is a common cause of sleep apnea.

Simply peel two garlic cloves and consume them first thing in the morning every day. This would keep your air passages clear and prevent any obstruction that can interfere with your breathing and disturb your sleep.

Lavender

Lavender needs a special mention when it comes to the ways to help you sleep. It is a great herbal remedy for the people who are unable to sleep at night due to allergies. Moreover, it can soothe your mind and relax the muscles in your body, with its refreshing fragrance and thus, enable you to sleep well.

This essential oil also has the ability to prevent the repeated contraction of the muscles in your throat, thereby preventing gasping and choking that occur due to sleep apnea. Put a few drops of lavender oil in water while taking a steam inhalation to enjoy these benefits.

Turmeric

Drinking a glass of lukewarm milk boiled with a spoonful of turmeric just before your bedtime can naturally induce a sense of sedation and help you enter a deeper phase of sleep in a short duration.

Turmeric is also suitable for patients who cannot sleep well due to respiratory infections such as common cold, sinusitis, and bronchitis. It can reduce swelling and inflammation in the throat and prevent an obstruction in the airways thereby easing the process of breathing.

This would help you enjoy an undisturbed sleep without any annoying symptoms of respiratory infections. 

Magnesium

Magnesium is one of the most important nutrients that is needed to promote the quality of your sleep. In fact, it is the mineral that helps you sleep well.

The deficiency of magnesium in your body would increase the cortisol production in your nervous system thus contributing to your stress levels, anxiety, brain fog, and even panic attacks.

You can relieve these symptoms by ensuring your body receives a good supply of Magnesium. This mineral can control and regulate the production of cortisol, a stress-inducing hormone. It could also allow you to avoid a state called brain fog, a form of a mental block having the potential to affect your sleep pattern by increasing anxiety.

Magnesium could improve the brain functions and prevent an excessive cortisol production thereby eliminating factors such as stress and anxiety that are responsible for causing insomnia.

Vanilla oils

Vanilla has a unique, sweetish fragrance that can induce a state of relaxation in your mind and provide instant relief from stress. It could also produce a mild sedative effect and help you get a sound sleep almost instantly.

Valerian oils

You may not like the weird smell of Valerian oil. However, it’s one of the best herbs that help you sleep well.

This oil has a remarkable potential to reduce anxiety. The anxiety-relieving effects of this oil are so effective that even patients suffering from serious illnesses such as cancer have been able to experience a relaxing and soothing sleep after smelling this oil.

These nutrients and herbs that can be used to get a restful night’s sleep have the potential to help you overcome insomnia in a safe and natural way. Most of these herbs can also help to avoid the complications of chronic insomnia such as depression, and hypertension by relieving stress and sleep anxiety.

The use of herbal remedies along with the nutritional vitamins and minerals such as magnesium can also prevent snoring that is commonly associated with sleep disturbances. It is advisable to use these herbs, and essential oils, and ensure your body receives a good supply of nutrients in order to restore a healthy sleep pattern.

The information contained in this blog post is intended solely to provide general guidance on matters of interest for the personal use of the reader, who accepts full responsibility for its use. Please consult your physician or other health care professional regarding any treatments for your health issues.