Chamomile Tea.

Chamomile tea is a natural sedative that can help you relax and fall asleep more easily. It contains an antioxidant called apigenin, which can bind to specific receptors in the brain that promote sleepiness.

Valerian root.

Valerian root is a herb that has been used for centuries to treat insomnia and anxiety. It contains compounds that can increase levels of GABA, a neurotransmitter that helps regulate sleep and relaxation.

Melatonin.

Melatonin is a hormone that helps regulate the sleep-wake cycle. It's naturally produced by the body in response to darkness, but you can also take it as a supplement to help improve sleep quality.

Dietary changes.

Some foods and drinks, like caffeine and sugar, can interfere with sleep. Having a balanced diet that includes whole foods and avoiding processed foods can improve sleep quality.

Sleep hygiene practices.

One of the most effective natural remedies for insomnia is practicing good sleep hygiene.

That involves establishing a consistent sleep schedule, creating a relaxing bedtime routine, making your bedroom a sleep-friendly environment, and avoiding screens before bedtime. By following these practices, you can train your body to associate your bedroom with sleep and create a calming atmosphere that promotes relaxation.

➡️Relaxation techniques.

Relaxation techniques can also be helpful in managing sleep and are considered among the natural remedies for insomnia.

Deep breathing exercises, progressive muscle relaxation, yoga or gentle stretching, and meditation or mindfulness practices can all help reduce stress and promote relaxation, making it easier to fall as well as stay asleep.

Lifestyle changes.

Making certain lifestyle changes can also help improve sleep and reduce insomnia.

Regular exercise, for example, can help reduce stress and anxiety, improve sleep quality, and regulate the body's circadian rhythms. Avoiding caffeine, nicotine, and alcohol also help, as these substances can interfere with sleep and reduce its quality.

Maintaining a healthy diet and managing stress and anxiety levels can also help improve sleep quality and reduce insomnia.

Aromatherapy.

Aromatherapy is one of the natural remedies for insomnia. It's a complementary therapy that uses essential oils to promote physical, emotional, and mental well-being.

Sources -

https://www.sportskeeda.com/amp/health-and-fitness/natural-remedies-insomnia-how-improve-sleep-quality

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