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Tired of sleepless nights and looking for the best natural ways to stop insomnia? If quarantine keeps you awake, you are not alone. Now more than ever, getting a proper rest should be a top priority. Insomnia, or trouble falling and staying asleep is caused by stress, anxiety and tension,[1] something everyone is recently facing. There are many natural ways to stop insomnia and improve your sleep.

1. Stay active

A good physical exercise will not only make you tired, but may help with poor sleep in general[2]. Physical exercise may help improve mood, reduce tiredness, improve sleep, increase endurance and help keep you healthier[3].

2. Stay hydrated

Dehydration may have an impact on sleep duration too[4]. Studies suggest that the total daily water needs (including water from foods and drinks) are around 11 cups for adult women and 16 cups for adult men[5]. That includes loose leaf tea too.

3. Don’t drink too much caffeine, but do drink tea

Caffeine may not be bad at all, and may provide many benefits, but before sleep, always choose caffeine free teas. Studies suggest that taking caffeine even 6 hours before bedtime may have a negative impact on quality of sleep[6]. Worried you may overdose on caffeine? Try South African rooibos tea and other herbal blends.

Image by Oleksandr Pyrohov

4. Eat well

What you eat may have a big impact on how you sleep. Studies showed that foods like milk, fruits, vegetables and fish may have a good influence on your sleep[7]. Foods rich in an essential amino acid Tryptophan may help with promoting sleep[8].

5. Keep your space clean

If you are working from home, it’s especially important to try to keep your working and living space separated. Your bedroom should be your “sleep sanctuary.[9]” Always keep it clean.

6. Practice mindfulness and meditate

Racing thoughts may prevent you from getting a good night's sleep too. Try practicing mindfulness and meditate before going to bed. Studies suggest that focusing on a moment may help reduce fatigue, depression and help with insomnia[10]. 

7. Try aromatherapy

Aromatherapy may be another great approach to treat insomnia. Inhalation of essential oils such as lavender, cedarwood, pine wood and sweet orange oil  may help with sleep problems[11]. For example, lavender may provide anxiolytic, mood stabilising and sedative activity, which may help calm you down into a peaceful sleep[12]. 

8. Take a relaxing bath

Research says that taking a warm bath may help you relax and fall asleep more easily[13]. Sounds good? Try adding a relaxing scent or indulge in a cup of hot herbal tea. If you don’t have a tub, a warm shower may work just as well[14].

9. Switch off

If you want to get a good night's sleep, switch off your phone and TV. Using the phone more than 5 hours a day may actually cause insomnia[15].

10. Find the right tea

If you think all sleepy time teas taste the same, and valerian root is just too much for your taste buds, you’re in for a surprise. Studies showed that some teas such as valerian root may have a sedative and hypnotic activity that may help you fall asleep. Other may provide a strong relaxing effect, like chamomile[16]. Now, imagine blending all of those naturally sedative, soothing, calming, immunity boosting ingredients into one blend and the result is a delicious Bedtime Chai. Enough valerian to make you fall asleep, chamomile for an extra touch of relaxation, cinnamon, cloves and vanilla for a delicious flavor, all blended into rich and sweet honey bush herbal tea.

Tried all these steps? Share your experience in comments.

Disclaimer: This article does not replace a professional medical advice.

Sources:

[1] https://newsroom.clevelandclinic.org/2020/01/14/trouble-sleeping-study-says-warm-bath-may-help/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

[4] https://academic.oup.com/sleep/article/42/2/zsy210/5155420

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807/

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6158605/

[9] https://sleepcouncil.org.uk/advice-support/sleep-hub/bedroom-matters/messy-bedroom/

[10] https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376423/

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376423/

[13] https://newsroom.clevelandclinic.org/2020/01/14/trouble-sleeping-study-says-warm-bath-may-help/

[14] https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552

[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551139/

[16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/