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Natural Ways to Sleep Better at Night

By Sara Butler

It's not uncommon to have a sleepless night here or there, but if you're having trouble sleeping on a regular basis, then you need to do something about it. The chronic lack of sleep can make you more susceptible to developing a number of health problems such as high blood pressure, diabetes, and depression. If you need help sleeping tonight, then here are a few natural ways to grab a few more winks.

Relaxation Techniques

Sometimes you can have difficulty falling asleep simply because you can't turn of your brain. If this sounds like a familiar problem, then you may want to incorporate some relaxation techniques and meditation into your nighttime routine. These techniques have been shown to reduce stress and the hormones associated with it that make sleep harder to get. You can try mindfulness practices, visualization techniques, or relaxation response practices to help.


The oil from English lavender has been used for quite a long time to help people relax so they can fall asleep. It's a soothing essential oil you may want to try sprinkling on your pillow or adding to your bath. While there are no in-depth studies to provide solid evidence for aromatherapy in helping people fall asleep, it's worth a shot to try to see if it relaxes you. You can also try chamomile, ylang-ylang, and patchouli.


What you eat has a big impact on your ability to sleep at night, so make sure to:

  • Limit nicotine, alcohol, and caffeine in the hours leading up to bedtime
  • Reduce sugar intake before bed where dropping sugars can disrupt sleep
  • Eat foods that help you to sleep better such as whole grain crackers, sunflower seeds, bananas, and wheat germ
  • Eat more magnesium-rich foods such as seeds, leafy green vegetables, cashews, almonds, and legumes

It's probably a good idea not to eat a big meal right before bed, either. It can cause indigestion that makes getting to sleep that much more difficult.

Calming Tea

Some people swear by warm milk, but you might find a lot more success with chamomile tea to help you get to sleep. Chamomile can help to reduce your muscle tension, reduce anxiety, and soothe your digestion, all of which can promote sleep.

If you're not sleeping well, then you need to find ways to sleep better to ensure your continued health!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Orlando, Fla.

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