If you’re having a hard time finding a good night sleep, you’re not alone.

Just look at these stats:

• Over 60 million people living in the United States sleep poorly. [1]
• The National Sleep Foundation reports that 30% to 40% of American adults suffer from occasional insomnia, and 10% to 15% of them suffer from poor sleep quality every night. [2]
• According to the Centers for Disease Control, about one in 2 adults has taken prescription sleep medicine over the last month. [3] Total spend on sleep aids and remedies is projected to reach $52 billion by 2020. [4]

Despite this, there are several natural home remedies that exist for people to get that elusive good night sleep.

#1 Exercise

Working out can get you to a better mood, all thanks to happy hormones, scientifically known as endorphins.

Exercise also helps improve the quality of your beauty sleep, not only because it zaps you of energy, but also reduces signs of insomnia. It leads to fewer symptoms of depression and anxiety, which can contribute to sleeplessness.

A 2015 study showed that getting 150 minutes per week of exercise for 6 months in a row can lessen the likelihood of insomnia. [5]

If you’re after uninterrupted sleep, then it’s time to hit the treadmill and do your fair share of sun salutations… for at least 20 minutes a day!

 

#2 Massage

This may sound like common sense but massage leads to a better shuteye. And it’s scientifically proven!

A 2015 study reports that massage therapy helps people suffering from insomnia improve the quality of their sleep while making them feel less anxious and depressed. [6]

 

#3 Magnesium

Magnesium is a mineral found in green leafy vegetables, fruits like avocado and banana, nuts and seeds, and legumes.

It helps you sleep better because it relaxes the muscles and relieves stress. 

After taking 500 mg of magnesium every day for 2 straight months, participants in a 2012 study suffered fewer symptoms of insomnia and gained better sleep.

If you want to keep to the recommended daily intake, then have 400 mg if you're a male and 300 mg if you're a female. [7]

#4 Lavender

Lavender doesn’t just make your room smell like a field of flowers, it also leads to more beauty sleep.

According to a 2014 study, lavender oil capsules – when taken with antidepressant - led to better sleep patterns. Those who go through depression also experienced a lower level of anxiety. [8]

For a good night’s sleep, take 20 to 80 mg of lavender capsules daily. You may also add essential oils onto a diffuser or spray some on your bed.

#5 Melatonin

Melatonin regulates your body clock’s cycle of sleep and being awake.

The human body naturally produces melatonin, a hormone that controls sleep and wake cycle. It's made in the pineal gland, which is a pea-sized gland located in the brain behind our eyes.

While melatonin is naturally produced, it can also be found in supplements. Supplements are handy not just in helping to get better sleep, but also in getting rid of jet lag and helping out if you have an irregular work schedule.

#6 Warm milk

This is probably one of the most popular ways of getting better sleep, for good reason… a scientific one.

Milk contains tryptophan, an amino acid that induces sleep and leads to higher levels of serotonin, a hormone that acts as a natural sedative. [9]

Because carbs transmit hormones faster to the brain, mixing milk with foods rich in carbohydrates helps move serotonin to the brain faster and leads to snooze time more easily.

For better quality sleep, add honey with warm milk (try almond milk) or eat a banana with it before bedtime.

You’re welcome!

 

#7 Herbal teas

Some say to avoid caffeine right before bedtime, especially if you want to sleep more easily.

But herbal teas are an effective cure for insomnia. Here are a couple of top teas you can try:

• Valerian tea is an herbal tea that lowers anxiety levels, acts as a sedative and get you better quality sleep. You can brew it as a tea or ingest as a supplement or tincture. Apparently, one in 13 people suffering from insomnia enjoys longer uninterrupted sleep with valerian. [10]

• Chamomile teais a commonly known tea drunk before bedtime. In fact, it’s considered sleeping aid since eons ago. Newly-minted moms who drink chamomile tea for two weeks straight experience less depression and sleep inefficiency. [9]

 

#8 Hot bath

A hot bath is the poster child for #selflove and #selfcare. But it’s also a go-to remedy for getting better sleep.

A report from the journal Sleep showed that insomniacs who took 90-120 minute hot bubble baths got better and higher quality shuteye than those who went straight to bed.  [10]

 

#9 Less caffeine, alcohol and nicotine

This trifecta can impact your sleep for the worse. Too much caffeine, alcohol, and smokes can cause insomnia, anxiety, and restlessness.

Try to cut back on these three things and avoid drinking caffeine and alcohol 6 hours before bedtime. Watch out for those sneaky caffeine sources like chocolates, yogurt, cake, and cough and cold medicine. 

#10 Check your medications

Speaking of medicines, did you know that certain medications can impact the quality of your sleep? Beta-blockers, thyroid medication, decongestants, medications containing caffeine, and antidepressants can lead to sleepless nights.

If you’re one to toss and turn at night, talk to your doctor about your current medications, or before taking one.