Alaska Sleep Education Center

Trouble Sleeping? Try These 3 Natural Remedies

Posted by Lewis Robinson on Nov 15, 2021 4:24:00 AM

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Sleep is one of the most important things for your health and well-being. It's also something that so many people take for granted. Oftentimes it's not until you're not getting enough sleep or are experiencing issues with it that you realize just how valuable a good night's sleep is. 

Everyone goes through periods of sleep disturbances every now and then and while everyone's reasons behind it happening will differ, the frustration and health detriments are similar. Fortunately, you're not on your own when it comes to finding ways to improve the sleep you're getting thanks to a long list of natural sleep remedies. Here are three to consider trying for better sleep. 

1. Essential Oils

Essential oils are incredibly popular and time-tested. They're used medicinally, for aromatherapy, and in health and beauty products. And when it comes to your sleep, some essential oils could be your ticket to getting the solid seven-to-eight hours you so deserve.

If you've ever noticed how many essential oils are available, chances are you might have gotten a bit overwhelmed. Doing a deep dive on what's what and learning more about the works of D Gary Young will help you not only understand oils but also make the best possible choices as well.

For instance, anxiety or stress can be soothed from using lavender, Frankincense, or Clary Sage. Try using a sleep-friendly linen spray on your pillows and sheets. If cold and flu season has made its debut in your home, diffusing a blend of peppermint and eucalyptus can help clear your sinuses. 

2. Herbs

When it comes to rest, relaxation, and sleep, turning to herbal relief should also be at the top of your list. Safe and non-habit-forming, herbal remedies such as valerian, chamomile, lemon balm, and passionflower are champions for a good night's sleep. 

A great thing about herbal remedies is that they're available in so many forms. Tinctures, teas, and capsules are all very common, making them easy to use. It might take some trial and error to determine which herbs work best for you, as they all have their strong points.

If you have a green thumb or are interested in growing your own herbs, you'll be pleased to know that doing so is simple and cost-effective. Try making lemon balm tea by crushing the leaves and steeping them in boiling water for ten to 15 minutes. You can also make an herbal tincture if you enjoy DIY projects.

3. Meditation and Breathing 

When you find yourself counting sheep for too long, it's easy to get frustrated. At that point, your anxiety or stress levels can start to increase as you're thinking about the sleep you're not getting or about how tired you'll be the next morning.

At a time like this, what's your go-to? Have you ever turned to meditation or intentional breathing? If not, it's time to change that. First, it's important to know that neither one is complicated. You don't need to have the perfect setting to achieve total relaxation; you just need to get your mind in the right place. Another key part of this is implementing these practices before you even begin to have difficulty sleeping.

Make them part of your routine. Setting aside some time to meditate before crawling into bed can and will make a difference. Once you're in bed, focus on your breathing. The 4-7-8 breathing method is well-known to bring your body and mind into a sleep-ready state. Chances are you'll be amazed at how quickly these two practices positively impact your sleep. 

Turning to natural remedies to improve your sleep could be the solution you're looking for. Keep an open mind, explore the many options available, and determine which one(s) work the best for you. Not only will you feel good about what you're doing, but you'll also feel amazing thanks to the better sleep you're getting. Which one do you think you'll try first? 

When to See a Doctor  Animated man trying to get to sleep.

There’s nothing wrong with using natural supplements and techniques to treat your own symptoms. However, there’s sometimes a point where you need professional help.

If your insomnia has become chronic, it’s best to make an appointment with your physician. There may be an underlying cause that can be easily treated, or you may require further intervention.

It’s also important to speak with your physician if your insomnia is accompanied by anxiety, depression, feelings of self-harm, or suicidal ideation. While it can be difficult to reach out, it’s one of the best things you can do for your physical and mental health.


Insomnia is a condition that affects 50 to 70 million Americans and countless more millions of people around the globe. It’s one of the most common chronic conditions experienced by adults, and it’s one that can cause serious damage to your short-term and long-term health.

While the causes of insomnia vary, there is hope for sufferers.

Treatments, including natural supplements and lifestyle changes, make it possible to increase your sleep length and quality while also making it easier for you to fall asleep at night.

That’s not to say that medical intervention isn’t always necessary, as many insomniacs do need the help of a physician to properly treat their condition. However, there are many methods you can try – either alone or alongside the recommendations of your doctor – that can help to make a world of difference in your sleep quality and your overall health and well-being.

If you are suffering from any sleep disorder, including Insomnia, call our board-certified sleep specialists today at Alaska Sleep Clinic.  Also, click the link below to download our FREE e-book about Insomnia.

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Topics: insomnia, remedies, homeopathic, independent sleep labs

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