Three Natural Remedies to Help You Fall Asleep and Stay Asleep

How to sleep better naturally

The effects of sleep deprivation have been well documented by studies throughout the past few decades, and they’ve all led to an overwhelming conclusion — we need to get better rest at night. Recent reports have linked a lack of sleep with early onset of Alzheimer’s and even permanent brain damage, all troubling signs for those of us who enjoy our nightcrawling proclivities. There are plenty of sleep aids you can buy at the drugstore, but some can be habit-forming in the long run. It’s better to focus on your body’s natural rhythms and try to cater to them.

That’s why we’ve put together this list of three natural sleep aids you can use every night to help you get your full eight hours (or seven, or six, depending on whatever you think you need). The next time you’re having a hard time quieting your mind for bed, try one of these before you turn to expensive aids like sleeping pills. Your tomorrow-self will thank you.

Getting more exercise.

Out of all the natural ways to sleep better, this is the one most often prescribed by doctors as well as sleep experts across the nation. It doesn’t mean you have to run four miles every day in order to wear your body out and it doesn’t mean you’ll be kept up for hours unless you do 50 push-ups and sit-ups. Of course, those activities won’t hurt your chances of sleeping better, but really, all you’d need to do is go for a simple stroll around the block after dinner. The more exercise and fresh air you get, the more your body can prepare itself for shutting down when the sun sets.

Using aids like melatonin and valerian.

If you’re looking for how to sleep better naturally, look no further than all-natural remedies like melatonin, a hormone that helps regulate your body’s circadian rhythms, and valerian, an herbal extract usually used to help anxiety and insomnia. You can find valerian on its own as well as in some herbal teas (especially the sleep-centric varieties of chamomile and lemongrass). Melatonin, on the other hand, is sold as a supplement. Both haven’t been subject to extensive medical studies, but there’s no question that they’ve seen success in the past for helping certain people sleep better at night.

Listening to slow, soothing music.

Ever heard of music therapy? The results of it have consistently shown to lengthen sleep time and decrease the time it takes to actually fall asleep — and it’s all thanks to the wonders of slow, soft tunes. Make a playlist of the most downbeat, soothing music you can think of (instrumentals by Sigur Ros work wonders) and allow it to play for a period of time before you fall asleep. Even better, program your music to shut off after 20 minutes or so to get the full benefits of these natural ways to sleep better.

Of course, if these natural ways to sleep better still aren’t helping you get your 40 winks at night, it might simply be time to invest in a brand new bed. After all, you can’t ignore what your body’s telling you for long. New beds will help your mind as well as your body. See this link for more: