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Natural Remedies When You’re
Unable to Sleep


By Elliot Caleira

One of the most important items that will impact your day is how much sleep you get. Sometimes you really want to fall asleep, but for some reason, you just cannot. There are certain natural remedies that you can try in order to help you fall asleep when you have been unable to in the past.

  1. Follow A Sleep Schedule
    Following a sleep schedule will help your body get in the habit of falling asleep at the same time each night. If you stay up very late most nights, and then try to go to bed early, it will be quite difficult to fall asleep. This also means avoid oversleeping, or waking up at different times. Try to set an alarm and wake up at roughly the same time each day.
  2. Block Out All Sources of Light
    Your body is used to being awake during the day. Physiologically the way that your body recognizes that it is daytime is by detecting sunlight. Any form of light that is in your room can potentially be perceived by the body as natural light, and it may keep you awake. Shut off any surrounding lights and electronics that could be emitting light. Additionally, shut your curtains to prevent the sunlight from waking you up too early in the morning.
  3. Working Out
    Working out is important in two ways. The first reason that working out is important is that it will actually help you fall asleep at night. When you workout, you use energy, and it also helps you to reduce stress. This means that when you go to fall asleep you will be able to fall asleep quickly because you have used up some of your energy. It will also be easier to fall asleep because you will be less stressed as compared to as if you didn't work out. The second part of working out that is important is the time that you work out. If you workout right before bed, you will actually have a more difficult time falling asleep since it is activating your mind and muscles. Plan your workout time significantly before you plan to try and sleep.
  4. Reduce Sweets and Caffeine Before Bed
    Drinking caffeinated coffee, or anything that has a lot of sugar in it will prevent you from falling asleep. Caffeine causes your body to send more blood to your muscles which allows your liver to release sugar throughout the body. For that reason, after drinking coffee your body will be more alert and awake, preventing you from falling asleep. Consuming any type of sugar will cause your body to respond in a similar way. Consuming sugar creates an energy burst for a short amount of time because your body turns glucose into adenosine triphosphate (ATP). ATP is the main source of energy that the body uses.
  5. Essential Oils
    Some people use essential oils for sleep. Different essential oils contain compounds that have been found to help the brain unwind and fall asleep faster. One of the most common essential oils that are used to encourage sleep is lavender. Lavender contains linalool and linalyl acetate compounds. These compounds have been found to help a person relax. There are many different types of essential oils, and not all are made to be used to for assistance in sleeping. Each type of essential oil is designed to have its own purpose. Some of the most common essential oils that are used to aid in falling asleep are Lavender, vetiver roman chamomile, ylang ylang, bergamot, and sandalwood.

There are many different natural remedies which you can try if you are commonly unable to fall asleep. These remedies include following a sleep schedule, blocking out sources of light, working out, avoiding sweets and caffeine before bed, and using essential oils.

Elliot CaleiraElliot Caleira is a freelance writer in the self-mastery and health and wellness spaces. When he's not writing you'll find him cooking or teaching Portuguese classes. More articles by Elliot.

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