Tell someone you’re tired (or – worse – get told ‘you look tired’), and what usually follows is a speech about how a friend’s brother’s cat has found the ultimate cure for insomnia. Well-meaning as this advice absolutely is, the sheer amount of sleep tips out there can be so overwhelming, it’s hard to know what will actually help you drift off. So, here, we’re sharing the natural home remedies for sleep that we’ve tried and tested ourselves. These tips are all about optimising your nightly routine, so you’ll (hopefully) feel more rested by bedtime...
What are the best home remedies for sleep?
1. Make sure you’re getting enough sunlight
Light therapy is simpler than it sounds, because it’s all around you every day. It’s thought that getting a good amount of exposure to daylight can help to regulate your sleep pattern over time. How, exactly? Well, when you get out in the sun, your body receives signals that say it’s time to be awake, and it can then better understand that, when it gets dark, it’s time to go to sleep. So, give your body clock (or circadian rhythm) the help it needs by taking yourself for a walk each day, whether that’s in the morning or during your lunch break.
Shop Night-Time CBD Oil
CBD oil with added hemp seed oil and fresh peppermint; our Night-Time CBD oils are the dreamiest drops around.
2. Use lavender oil to enhance relaxation
Have you tried aromatherapy? Studies show that certain fragrances can help to relax you when you’re feeling stressed, anxious or restless. For example, an article on ScienceDirect says that compounds found in lavender oil may help to calm the nervous system, making it the perfect pick for use pre-bedtime. Try adding a couple of drops to your bath water or the bottom of a steamy shower, or tap a diluted oil onto your pulse points and inhale.
3. Relax your body with a muscle-soothing bath
We all know baths are relaxing, but have you tried a CBD bath? With the Bath Melt CBD Bath Bomb, you can take your soothing pre-bedtime soak to a new level. Not only is it infused with Epsom Salts to melt away muscle tension, but its fragrance of Santal, Amber and Musk is scientifically formulated to leave you feeling calmer. To enhance the effects, burn the Power Down CBD Scented Candle while you’re in the tub. It’s a match for the Bath Melt scent, meaning you get double the mood-enhancing benefits.
Shop Claudia's Cannaray CBD Range
Co-created with Claudia Winkleman, discover our new range of mood-boosting bath, body and homeware products.
4. Take a sleep-supporting supplement
Give your body the right blend of vitamins and herbal extracts to wind down before bed. The Sleep Gummies make this easy with a sleep-supporting infusion of Vitamin B6, Zinc, Lemon Balm, Saffron and Chamomile. The dreamy dose of Vitamin B6 contributes to the normal function of the nervous system, as well as normal psychological function, while the Zinc supports cognitive function to calm a busy mind before you go to bed. Chew two mixed berry-flavour Sleep Gummies around one hour ahead of ‘lights out’, then put your phone down for the night and prepare for a better sleep.
5. Eat foods that are rich in magnesium
According to a clinical trial published by the National Library of Medicine, magnesium can play a key role in sleep regulation. So, why not try adding plenty of this mega mineral to your daily diet and seeing if it helps you? It’s commonly found in green vegetables, nuts, seeds, whole grains and even dark chocolate, making it easy to integrate into your everyday meal plan.
6. Keep your bedroom clean and tidy
You know the saying ‘tidy space, tidy mind’? Make it your mantra for your bedroom, and keep it clean and organised so the vibe feels less ‘mad mess’ and more ‘soothing sanctuary'. Ensure it’s the first thing you do when you get up in the morning, so by the time you head back there at night, you can slip into a perfectly made bed with no floordrobe stressing you out.
7. Drink a cup of chamomile tea
Are you wondering what you can drink to help you sleep? WebMD says that, while there’s not enough evidence to claim it cures insomnia, chamomile tea has been lauded for centuries as a natural home remedy for sleep. Pour a cup before bed, and sip it after enjoying a dropper of the minty-fresh Night-Time CBD Oil Drops. This is a simple routine we love at Cannaray HQ.
8. Do your exercise early in the day
Exercise has been hailed for all manner of mind and body benefits, from encouraging the flow of ‘the bliss hormone’, serotonin, to helping you sleep better at night. However, to unlock the latter, it’s important you work out at the right time; preferably early in the day, so your heart rate has a chance to slow back down. (A racing heart is far from relaxing!) Try working it into your morning routine or exercising on your lunch break to avoid overstimulation before bed.
9. Avoid caffeine in the hours leading up to bedtime
You know how caffeine can sometimes give you that buzzy, switched-on feeling? That’s exactly what you don’t want when you’re trying to get yourself into a sleepy mindset. So, make sure you’re not consuming any caffeine late in the day. By drinking it in the early AM only, you lower the risk of it affecting your sleep when you head to bed.
10. Go to sleep and wake up at consistent times
Try to get into a regular sleeping and waking pattern; a simple trick that helps to regulate your internal body clock, and gives you a sense of routine each day. Where possible, stick to it at weekends, too, so a long lie-in or late night doesn’t throw you off course. Establishing this routine takes time, but an alarm clock and a strict bedtime will get you there.
Using CBD before you sleep
Can you take CBD before sleep? It’s a question we hear often, and the answer is a resounding ‘yes’. In fact, we’ve created a CBD oil that fits perfectly into your bedtime ritual. The Night-Time CBD Oil Drops are specially formulated with the freshest hint of peppermint, so the taste of them won’t clash with your toothpaste before you go to sleep.
Up next: Are you dealing with arthritis? Read our guide on how to manage arthritic pain with some simple home remedies.