7 Natural Sleep Aids to Use Instead of Melatonin
Getting a good night's rest allows your body to rest and recover from the current day, ensuring you can face the morning with energy. However, for millions of people, lying down doesn't necessarily mean going to sleep. Insomnia is a common problem that can cause significant problems with your memory, mood and even your heart.
Many people will reach for melatonin to convince their body to go to sleep, but it isn't the right option for everyone. Melatonin can cause its own problems like next-day grogginess or vivid dreams.
The good news? There are natural ways to get better rest -- no pills, side effects or midnight regrets. From calming drinks to proven techniques that actually help you wind down, these natural sleep aids are worth trying.
We've rounded up our favorite non-melatonin sleep solutions to help you finally get the rest you've been missing. Want more ways to sleep better? Don't miss our guide to the best food to eat before bed, how to take a coffee nap and how to create the perfect sleep playlist.
1. Use CBD oils, gummies or creams
CBD, also known as cannabidiol, is derived from hemp plants. CBD is a safe and effective treatment for insomnia that contains almost no THC, the substance in marijuana that alters one's mental state. Many studies suggest that CBD is very effective in promoting sleep and decreasing anxiety. It comes in many forms, such as oils and lotions. Use before bed to promote sleepiness and relaxation.
2. Brew a hot cup of herbal tea
Brewing tea is an ancient practice. Chamomile, valerian root and magnolia tea are all natural remedies for anxiety, stress and insomnia. Drink a cup of one of these herbal teas at least an hour to two before bed -- this gives you time to relax, enjoy the tea and use the bathroom before lights off. Be sure to look at the nutrition label to make sure no caffeine has been added to the ingredients.
3. Put a drop of lavender oil on your pillow
One of the more popular household remedies -- essential oils. If tea is not your favorite way to relax before bedtime, floral and herbal fragrances are good ways to aid sleep. Some popular essential oils for sleep are lavender, chamomile, and bergamot. Essential oils should never be ingested, but you can put a little drop on your pillow at night. You can also diffuse essential oils into the air or use dried lavender to make a tea.
Pro Sleep Tip
Put a few drops of this lavender essential oil in a diffuser to help you drift off. You can also dilute in water and spray a little on your pillow.
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4. Drink tart cherry juice
Sour cherry juice from tart cherries can increase melatonin production in those who consume it before bedtime. In the same study, the group that drank the cherry juice spent more time in bed and asleep and achieved higher overall sleep efficiency. This suggests that tart cherry juice has the potential to aid insomnia.
5. Try dried passionflower or extract oil
Not to be confused with passionfruit -- passionflower is a fast-growing vine that produces vibrant flowers. Not only is the plant beautiful, but it can even help you fall asleep through herbal tea or extract oil. A recent study concluded that passionflower has the potential to treat insomnia. However, it isn't recommended for those who are pregnant.
6. Make sure you're getting enough magnesium
Magnesium, a powerful nutrient, is responsible for regulating hundreds of processes in the body -- including sleep. Magnesium is found naturally in foods such as nuts and seeds, spinach, soy milk, yogurt and whole grains. Try lightly snacking on foods high in magnesium an hour or two before bed. If you believe that you aren't getting enough magnesium in your diet and suspect it could help your sleep, try adding a supplement.
Focusing on your breathing can help you relax before bed.
AzmanL/Getty Images
7. Practice yoga and meditation before bedtime
Strenuous exercise before bed is not always a good idea, but practicing light yoga or meditation before bed has been linked to decreased insomnia and better sleep. Go through simple yoga poses, such as cat-cow, forward fold or bridge, focusing on your breath and feeling the stretch. There are also many self-guided meditation apps available.
For more health tips, here's how to create the ideal environment for better sleep and how to sleep cooler without air conditioning.
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