There are roughly 35% to 50% of adults suffering from insomnia. If you’re one of them and don’t want to rely on sleeping pills, here are some natural remedies to help you sleep better and longer at night.

Lack of sleep is more than an inconvenience that makes you exhausted the next day. It can affect your mood, memory, concentration, and energy throughout the day. It also has a big impact in your emotional and physical health causing diseases such as: depression, obesity, diabetes, high blood pressure, and heart disease. Moreover, it can influence your performance at work and your relationship with your loved ones.This is why it is critical to manage and treat insomnia as soon as possible.

Here are 5 natural remedies that are proven to be effective in improving sleep quality at night.

  1. Regular exercise. Being physically active promotes relaxation and reduces stress. This helps your body established a good sleep-wake cycle. According to a study published in National Library of Medicine, people who exercise for an hour on five days per week have more REM (rapid eye movement) sleep than those who do not exercise. REM sleep is the stage in which people vividly dream. This is important to recharge the brain and is good for memory and learning. It is crucial though to exercise at the right time, morning or afternoon. This is because working out releases endorphin which is a hormone that keeps the body awake.
  2. Managing stress. Worrying about work, finances, health, or even how to get enough rest so you can be efficient the next day can make falling asleep difficult. Instead of tossing and turning in bed waiting to fall asleep, it is better to get off the bed and find a relaxing activity to do. Like reading, journaling, and guided imagery. Meditation is also a very effective way to drift off. Stop scrolling on your phone 30 to 60 minutes before bedtime. Then focus on deep breathing or soft music. This is great in calming your mind and body making you doze off fast.
  3. Avoid sleep stealers foods and eat pro-sleep foods. What you put in your mouth when it’s near bedtime can influence your ability to have a restful night. Caffeinated foods and drinks are popular to keep you up all night. But did you know that spicy and fatty foods can also negatively affect your sleep? Spicy foods increase body temperature which promotes waking. While oily foods make the digestive system work harder leading to stomach discomfort which can disrupt sleep. Some foods that can help you sleep better are: cheese, almonds, salmon, cherries, low-fat milk, and bananas. They contain minerals and nutrients that promote relaxation and sleep.
  4. Lavender scents. Aromatherapy with lavender essential oil is an excellent remedy for insomnia. This is because lavender scents have relaxing effects in the body which promote sleep. You can get the benefits of aromatherapy by: (1) using a diffuser to infuse the room with the fragrance which you can inhale. (2) Apply it in your skin through a massage. (3) Smelling the oil from its bottle or in a cotton ball.
  5. Increase melatonin levels. Melatonin is a hormone that is naturally produced in the brain. It regulates the body’s sleep and wake cycle as its production is triggered during night time. Or when the body senses change in the light, from bright to darkness. Melatonin makes the body feel calm and sleepy. You can increase your melatonin levels by turning off lights few minutes before bedtime. It is also helpful to expose yourself to sunlight by opening windows and exercising outdoors during the day. The body relies on natural light to figure out what time sleep time Whether to release energizing hormones like endorphins to keep you wake and alert. Or to release hormones that make you feel relaxed and sleepy, like melatonin. There are also melatonin supplements you can buy in pharmacies. It is best to consult a doctor when deciding to take melatonin supplements to know the right and safe dosage for you.

Most insomnia is short-term and manageable by changing your lifestyle, managing stress, practicing good bedtime routines, and modifying diets. It is worthwhile to try natural remedies to treat your insomnia before taking sleeping pills or any artificial aid to bring about a quality and long rest at night. If you continue to have trouble sleeping after trying these natural remedies shared above, it is recommended to see a doctor. Insomnia can be a sign of depression, anxiety, or diseases that affects your metabolism like an overactive thyroid or a gastrointestinal problem.

Author's Bio: 

This article is written by Isabella Whitmore. She likes to share helpful tips about health, home,  and lifestyle. Isabella works at, an appliance website that offers premium quality electric kettles.