8 Natural Home Remedies for Sleep to Try Tonight

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Zara Kenyon

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…

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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.

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2. 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.

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3. 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.

4. 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.

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5. 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.

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6. 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.

Steaming hot coffee

7. 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.

8. 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.

Night Time CBD Oils

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.

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