10 Natural Remedies to Sleep Better (No Prescription)
A good night’s sleep is essential for your health, energy, and mood. But what if falling asleep doesn’t come naturally and you’d rather not use heavy sleeping pills? Luckily, there are plenty of natural alternatives. Below are 10 proven remedies that can help you fall asleep faster and sleep more deeply – all without a prescription.
1. Melatonin
Melatonin is a hormone produced by the body that regulates your sleep-wake rhythm. A supplement helps especially with jet lag or a disturbed biorhythm.
2. Valerian root
Valerian has a calming effect and can help you fall asleep faster. Many people use it as a herbal alternative to synthetic sleeping pills.
3. Magnesium
This mineral supports relaxation of muscles and nervous system. A magnesium deficiency is associated with sleep problems.
4. Chamomile
Chamomile tea is a classic. The flower has a slightly calming effect and is perfect as a ritual before going to sleep.
5. Lavender
Lavender oil or spray on your pillow has a proven calming effect and helps improve the quality of your sleep.
6. Passion flower
This plant is often used for restlessness or nervousness and can help you fall asleep faster.
7. Breathing techniques
Slow, deep breathing (such as the 4-7-8 technique) lowers stress hormones and helps the body transition to a resting state.
8. Meditation
Meditation helps to calm your mind and let go of worrying thoughts. Especially body scan and mindfulness are effective for sleep.
9. Avoid blue light
After 9pm, don't use screens or activate a blue light filter. Blue light inhibits melatonin production and keeps you awake.
10. Doxylamine (low dosage)
Doxylamine is an antihistamine that induces drowsiness. In low doses, as in Sleep Bears , it helps safely and effectively with falling asleep without a heavy effect the next morning.
What works best for you?
Everyone reacts differently to natural remedies. It helps to try and combine different options. Start with something small like breathing exercises or try 2 Sleep Bears for only €3,- an accessible way to discover whether this helps you to a peaceful night.
