- 1). Drink a cup of chamomile tea before bedtime. It’s a mild, safe sedative that will help to give you a restful sleep. Chamomile has been used for a number of years as a remedy for stress, anxiety, and insomnia. Another great option: Silent Night tea from Nature’s Way can be very helpful.
- 2). Try other herbs. California poppy, passionflower, and valerian will calm you before bedtime. Research shows that kava kava is also a good relaxant. If stress or anxiety is one of the reasons for your insomnia, this herb will help you develop better sleep patterns.
- 3). Take a hot bath—not a shower—an hour before bedtime. Another good idea: Put several drops of a soothing essential oil such as chamomile in the bath water. Or try applying a lavender lotion to your body just before bedtime. Aromatherapy is growing in popularity as an effective treatment for insomnia. Also, English lavender has the ability to calm the mind and induce deeper, higher-quality sleep.
- 4). Taking five milligrams of melatonin one hour before bedtime will help with occasional sleeplessness. It's one of the best remedies for insomnia, experts say. Melatonin is a natural hormone produced by the pineal gland in the brain and known to regulate the body’s natural sleep-wake cycle. As we age, our bodies produce far less melatonin than when we were younger.
- 5). Spoon up some yogurt at night, eat a banana, a date or a fig. All contain trypotophan, one of the best-known sources for promoting sleep. Also a good idea: Spend at least an hour to relax and unwind. Learn to put worries out of your mind. Recreate a pleasurable time in your life and live it in your mind. For example, visualize yourself at the beach. Hear the waves crashing against the shore. The use of imagery is really helpful.
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