Today’s hectic and stressful lifestyles, coupled with poor diets and environmental pollution, can add up to sleep deprivation. There are natural ways to get help in falling to sleep which include lifestyle changes and supplements. Here are five suggestions to help you get your rest naturally:


Everyone likes something that smells good, right? Drifting off into slumber can be done by using essential oils or scent-infused sachets that include lavender, ylang ylang or chamomile – Chamomile can also be made into a tea, and lavender can be used in tea or in foods.

Valerian (Valeriana officinalis):

One of the most common natural sleep supplements that has been used as early as the 2nd century in Greece and Rome, this plant is mildly sedative and also acts as an aid for nervous tension. Supplements are made from its roots, which also are made into teas or tinctures. Dried extracts are put into capsules.

Kava kava (Piper methysticum):

Used in the Pacific Islands for hundreds of years, has a calming and relaxing effect. In drink form the flavor can be described as mud. It may be useful in the treatment of insomnia, anxiety and related nervous disorders, but may also cause liver damage, according to the University of Maryland Medical Center. Consult your doctor before taking Kava kava, which can be found in liquid form, tinctures or powdered in capsules or tablets.

Lifestyle changes:

Learning to practice yoga, meditation, or self-hypnosis are all natural ways you can improve your ability to relax and fall asleep once the lights are off. While yoga stretches your body and relaxes tightness, it also helps you clear your mind to meditate, which in turn calms your mind and spirit.

Diet changes:

Cut back on sugar, avoid alcohol and caffeine. Then begin eating foods rich in calcium and magnesium (when taken together as a supplement, these help with the sleep process). Magnesium-rich foods include dark leafy greens, wheat bran, almonds, cashews and blackstrap molasses. Eating a whole-grain snack before bedtime helps, too.
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