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Natural Sleep Remedies for a Restful Night
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Natural Sleep Remedies for a Restful Night

Thursday, March 30, 2023


Are you having trouble falling asleep and staying asleep? You’re not counting sheep alone. According to the National Heart, Lung and Blood Institute, 50 to 70 million Americans suffer from sleep-related complications. Lack of sleep can lead to diabetes, high blood pressure and certain cancers. Thankfully, there are natural ways to combat sleepless nights. Here are three natural sleep remedies to wake up feeling refreshed. 

Chamomile tea 

When you hear tea, you may think of caffeine. However, chamomile is caffeine free. Chamomile tea is made from dried flowers of the chamomile plant. Compounds found in chamomile reduce activity in the nervous system and promote relaxation. Drinking chamomile tea is a way to help your body wind down. Fix yourself a cup of chamomile tea to encourage a peaceful night of sleep. 


For centuries, lavender has been used to treat sleep disorders. Research shows that inhaling essential oils like lavender may aid sleep. Turn on an oil diffuser with lavender as you get under the covers. Put a lavender sachet under your pillow. You can even buy lavender spray bottles to mist your bedding. No matter how you incorporate lavender, the aroma might lull you to a deep slumber. 


Your body naturally produces melatonin to tell your brain when it’s time to go to sleep. The Sleep Foundation explains that as it gets darker outside, more melatonin is released. Our bodies can get confused with screen exposure from phones, TVs, tablets and more. In addition to putting down devices at night, more melatonin in your diet can improve sleep. Eggs, milk and almonds are good sources of melatonin. Melatonin supplements are even sold over the counter. Induce a sleepy feeling at night with more melatonin. 

Adding a simple step to your bedtime routine may result in a restful night. Next time you find yourself staring at the ceiling in the middle of the night, try one of these natural sleep remedies. 



Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.