The average person spends approximately one-third of their life sleeping. Assuming you live to 70 years old, that’s about 23 years of sleeping, so it is important, to say the least. During sleep, the body has a chance to health and rejuvenate. Without proper rest, you will likely not feel your best, which can also trigger you to make unhealthy decisions, from the food you eat to lack of exercise. 

If you cannot sleep or experience difficulty falling asleep on a regular basis, you may require some natural sleep aids. Tens of millions of people experience difficulty focusing due to lack of sleep. In fact, the National Highway Traffic Safety Administration reported that millions of people nod off while driving. 

Fortunately, you do not have to let sleep get the better of you any longer. You can make some simple lifestyle changes, such as using natural sleep aid options that help you feel more refreshed. Additionally, being in sync with the body’s natural sleep-wake cycle, the circadian rhythm, can also help improve overall sleep. In addition to experimenting with the following sleep aids, consider establishing a consistent bedtime routine, avoiding caffeine too late in the day, and getting away from screens too close to bedtime. 

Magnesium

Studies confirm that people who are deficient in magnesium have more difficulty falling and staying asleep. Alternatively, people with higher magnesium levels tend to experience deeper sleep. That is especially true when sufficient magnesium intake is coupled with calcium intake, as calcium optimizes magnesium absorption. If you need help getting more magnesium in your diet, consider the following food ideas and combinations:

• Banana with almonds 
• Steel cut oats with dark cherries
• Kefir with turmeric and cinnamon
• Chamomile, passion flower, and valerian tea
• Avocados
• Crackers with almond butter
• Pumpkin seeds
• Dark chocolate

Valerian Root

According to research, valerian root exhibits relaxing and sedative effects. Typically, it is used in combination with chamomile, especially in relaxing tea blends. Valerian works to increase the amount of gamma aminobutyric acid (GABA), which helps calm nerve cells in the brain. The Dherbs Nerve Formula contains valerian root for that exact reason, as it helps calm the nervous system. GABA also works to block Brian signals that cause anxiety.

St. John’s Wort

Depression is one of the most common conditions that can cause lack of sleep. Studies suggest that St. John’s wort, which contains adhyperforin and hyperforin, may drive mood and work as powerful as antidepressants. The National Sleep Foundation reported that insomnia is also common among depressed people. People who have insomnia are also at a higher risk for developing depression. Research shows that using St. John’s wort to treat depression may lead to more restful sleep.

Lavender

Well-known for its calming properties, lavender essential oil may help reduce anxiety and improve sleep quality. A randomized controlled trial aimed to compare the effects of lavender and sleep hygiene practices versus sleep hygiene alone on sleep quality. Study authors separate the 79 college student participants with sleep troubles into two groups. Both of the groups practiced strong sleep hygiene and one of the groups wore an inhalation chest patch with lavender. The study took place over five days, with a two-week follow-up. The group with the lavender chest patch improved sleep quality. 

Chamomile

Similar to lavender, chamomile is also known for its calming effects. Drinking chamomile tea or taking it as a supplement can help you relax and fall asleep more easily. A 2015 study involved 80 Taiwanese postnatal women with poor sleep quality. The researchers split them into two groups, one of which drank chamomile tea for two weeks, while the other was a control group. The chamomile group demonstrated significantly lower scores of physical-symptoms-related sleep inefficiency. Researchers noted that the chamomile group, while the effects were positive, were only limited to the immediate term. 

Passion Flower

Not only does anxiety affect how you sleep, but it also affects the brain’s ability to turn off. Passion flower provides a calming effect that may help an anxious person’s circle of thought. Clinical trials confirm that passion flower can reduce anxiety as effectively as benzodiazepine oxazepam, a commonly prescribed anxiety medication. A four-week, double-blind study of people with general anxiety disorder compared passion flower to that drug. Although oxazepam worked a little faster, passion flower was equally as effective. That confirms that passion flower is a powerful anti-anxiety aid that may in turn benefit sleep. 

Essential Oils

There are many essential oils that help calm the mind and body, and most of them do not cause adverse reactions. One study on cancer patients, a common group with sleep issues, aimed to understand if aromatherapy using essential oils could help them achieve better sleep. Each patient received aroma sticks over a 13-week period. Of the participants, 94% reported using the aroma sticks, while 92% reported that they would continue to use them. Of the essential oils, bergamot, frankincense, lavender, mandarin, and sandalwood essential oils proved most effective for aiding sleep.

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Do you have trouble falling asleep or staying asleep? If you do, you are not alone. Although there is no general recommendation that will cure every person’s sleep issues, there is usually a remedy or two that can work for one, some, or many people. Sometimes, the simplest remedies can make the biggest difference. 

This DIY lavender chamomile sleep salve is a helpful tool to naturally support more restful sleep. The herbs in this sleep salve help naturally calm the mind and body, helping you get more relaxed and in the right headspace for better sleep. Not only is it easy to make and gentle on the skin, but it is also full of skin-nourishing ingredients, including coconut oil and beeswax. Keep a little tin by your bed and use it nightly as part of your bedtime wind-down routine. 

Why Use A Sleep Salve?

This sleep salve recipe uses lavender and cedarwood essential oils, in addition to chamomile and lavender flowers. When applied to your body, the oils release their aroma to encourage relaxation and help the nervous system activate rest mode. Both lavender and chamomile work to soothe the nervous system and prepare the body for sleep. Cedarwood essential oil has exhibited sedative effects that support melatonin release. 

How Does Lavender Promote Sleep?

A trial from 2020 found that breathing lavender essential oil for 30 minutes helped reduce anxiety, depression, and stress. A 2019 study suggested that lavender may improve the body’s melatonin levels, which may improve overall sleep. That is why a lot of people find it easier to unwind before bed and fall asleep faster when they inhale lavender aroma at night. Some people drop some lavender essential oil under their pillow to promote sleep, while others use lavender-scented balms or creams at night. Keep in mind that lavender alone will not fix sleep problems. You have to maintain good sleep habits, such as avoiding screens before bed, keeping the bedroom cool and quiet, and following a bedtime routine, to improve sleep. 

How Does Chamomile Promote Sleep?

A meta-analysis of 12 randomized, controlled trials found that chamomile was able to improve sleep quality. Researchers consider it to be a mild sedative, which is why it helps relax the nervous system. One study found that chamomile helped people with insomnia function slightly better during the day. Apigenin, a flavonoid in chamomile, is believed to cause a sedative effect. It binds to benzodiazepine receptors in the brain. Prescription drugs that bind to those receptors typically treat insomnia, seizures, or anxiety. Studies suggest that chamomile is one of the richest natural sources of apigenin. 

DIY Sleep Salve

Ingredients:

• 1/4 cup lavender flowers
• 1/4 cup chamomile flowers
• 1 cup avocado oil
• 1/4 cup strained herbal oil (instructions below)
• 1/4 cup coconut oil
• 1 tablespoon beeswax
• 10 drops cedarwood essential oil
• 10 drops lavender essential oil

Instructions:

• Add the lavender and chamomile flowers to a clean jar and cover with avocado oil. Let the jar sit for four to six weeks in a cool, dark place. Strain oil when finished. 
• If you are short on time, you can gently heat the herbs and oil in a double boiler for about three to four hours over low heat and then strain the oil. 
• In a double boiler, combine 1/4 cup of the infused oil, coconut oil, and beeswax. Stir occasionally until fully melted. 
• Remove from the heat and allow the mixture to cool slightly before stirring in the essential oils. 
• Pour the mixture into tins or jars and allow it to cool completely at room temperature. Screw on the lids and store in a cool, dark place. Use within six months for best results.

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If you want beautiful hair, you have to begin at the scalp. It all starts with a great foundation, without which you cannot have a secure structure. The homemade natural remedy in this article uses chamomile and apple cider vinegar to soothe irritation, reduce itchiness, and promote a healthy, balanced scalp. The dynamic duo exhibits anti-inflammatory activity and cleansing benefits that nourish the scalp. 

Chamomile For Scalp Health

If you find yourself scratching your head all the time and notice little flakes on your shoulders, your scalp might be the issue. Although dandruff could be the problem, an itchy scalp isn’t always indicative of dandruff. If dandruff is the cause, your scalp is likely dry and unhealthy with clogged pores. Research shows that chamomile contains antioxidants that naturally exfoliate the scalp, helping to get rid of buildup, such as hair products and dead skin cells. Chamomile’s anti-inflammatory properties also help to calm scalp irritation, but the antiseptic properties are great for nourishing the inflamed, dandruff-plagued scalp. 

If you have used chemical treatments, such as coloring, rebonding, or perming, it’s possible that your hair is damaged, at least to some degree. Hair damage is more than just split ends; it encompasses dry, coarse, brittle, and dull hair. Fortunately, chamomile helps to nourish the hair by adding moisture. It also delivers vitamins C, E, and other antioxidants to the hair, working to fight free radical damage from chemicals, pollution, and UV rays. Chamomile also promotes circulation to the scalp, which may encourage healthier hair growth. 

Apple Cider Vinegar For Scalp Health

More than just a condiment for salad ingredients, apple cider vinegar may help strengthen hair, enhance shine, and improve scalp health. Apple cider vinegar is naturally acidic, containing high amounts of acetic acid. The natural pH level of the hair ranges between 3.67 and 5.5, meaning that hair is slightly acidic. If your hair is dull, brittle, or frizzy, it is likely more alkaline. Due to apple cider vinegar’s low pH range between 2 and 3, it may help increase the hair and scalp’s acidity, which may encourage smoother, shinier, stronger hair. 

Apple cider vinegar’s antimicrobial nature may help kill several bacteria, including E. coli and Candida albicans. Research suggests that the acetic acid exhibits anti-fungal, antibacterial, and antioxidant properties that may benefit scalp conditions, including pruritus and head lice. Just note that highly concentrated apple cider vinegar can damage the skin, especially sensitive skin. And finally, using apple cider vinegar to restore balance to the scalp is the main purpose. It’s possible for it to burn or irritate the skin, so be careful to dilute it and avoid contact with the eyes. If you get it in your eyes, be sure to quickly flush them with running water. 

Homemade Scalp Treatment

Ingredients:

• 1 cup chamomile tea (brewed and cooled)
• 1/2 cup apple cider vinegar
• 5-10 drops lavender essential oil (optional)

Instructions: 

• First off, brew the chamomile tea by boiling water and steeping two chamomile tea bags in the water for five to 10 minutes. Once that time passes, remove the tea bags and allow the tea to cool to room temperature. 
• Pour the cooled chamomile tea into a large mixing bowl and then add the apple cider vinegar and optional lavender essential oil. Mix well to combine with a spoon or whisk. 
• Once prepared, you can apply the scalp treatment, but make sure to dampen your hair with water to allow the treatment to spread more easily. Ideally, pour the treatment into a spray bottle to allow for easier application. You can do the whole scalp, focusing on specific areas that need extra attention.
• After applying the treatment, massage into the scalp for a couple minutes and leave on for 15-30 minutes. Rinse with lukewarm water when done.

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Making your own beauty or skin care products does not mean your home has to look like a science experiment. You don’t need beakers of sweet almond oil, gallons of olive oil, tubs of shea butter, and essential oil dropper bottles around the house. A few simple ingredients can take you far on your journey toward a more natural skin care routine. The homemade facial moisturizer in this article is an easy entry point, provided you’ve been looking to get started.

Oils Moisturizing 101

To moisturize with oils may be counterintuitive for some people, especially if you have oily skin. Well, we are about to change your life. Your skin is most likely oily because it doesn’t get the moisture it requires. It likely over-produces oil to compensate for the lack of moisture. Before you just dunk your hand in a vat of oil, though, keep in mind that certain oils benefit facial skin, while others do not. That isn’t to say you cannot use them on your body, but facial skin is delicate and requires the right ingredients. 

Start With Your Base Oil

Before we get started on your base oil, just keep in mind that you should never moisturize a dirty face. Always cleanse your face in some way before you moisturize. Your base oil is your carrier oil, which makes up two-thirds of the facial moisturizer. Great carrier oils for all skin types are argan oil and jojoba oil. Not only are both of these oils very light and nourishing, but they are easily absorbed by the skin, so they don’t leave a greasy residue. Other oils you can choose from include:

• Apricot kernel oil: Great for any skin type, especially dry, normal, or aging skin.
• Sweet almond oil: This is an all-around great oil for the skin, but it takes a little longer to sink in than others.
• Avocado oil: Great for dry or aging skin. 
• Grapeseed oil: Great for oily, normal, or acne-prone skin.

Extra Nourishing Oils

For your second ingredient, you want to add a nourishing oil that builds on the benefits of your base oil. Some of these oils come with a hefty price tag, but they last a long time and have the benefits to boot. Here are some ideas for nourishing oils to add to your moisturizer:

• Rosehip seed oil: Known for its firming and anti-aging abilities, this oil is incredibly regenerating and great for dry and aging skin.
• Evening primrose oil: Whether you have acne-prone, normal, aging, or oily skin, this oil can help even out complexion and fight acne. 
• Tamanu oil: This is a wonderful oil for oily or acne-prone skin, or even skin with lots of scars. 
• Carrot seed oil: You don’t need a lot of this oil, which is superb for any skin type. 
• Sea buckthorn oil: A powerfully nourishing that benefits people with aging or dry skin. 

Add Your Essentials

Essential oils are potent, so a little goes a long way. There are so many essential oils with varying benefits, so it can be hard to choose which one to add to your DIY skin care products. Some are more intense, so always do a patch test on your arm and wait 24 hours to see if you develop a reaction before applying to the face. Never apply essential oils directly to the skin, as they require dilution to reduce intensity. Some great essential oils include:

• Chamomile essential oil: This is wonderfully soothing and great for all skin types, but it can be a bit expensive.
• Rose essential oil: A fairly inexpensive essential oil, rose is great for dry, normal, or aging skin. It is also possible to find this mixed with jojoba oil. 
• Lavender essential oil: Great for acne-prone, oily, or dry skin, lavender is quite healing, but just remember that a little goes a long way.
• Peppermint essential oil: great for oily or acne-prone skin, peppermint is very astringent, so it may tingle the skin. 
• Lemongrass essential oil: This oil may help brighten and tone the skin, and is beneficial for oily or normal skin. 

Homemade Facial Moisturizer

Ingredients:

• Base oil (such as argan oil or jojoba oil)
• Nourishing oil (such as rosehip seed oil or tamanu oil)
• 4-7 drops essential oil of choice

Instructions:

• Fill a small four-ounce bottle two-thirds of the way full with your base oil. 
• Add your bonus nourishing oil until the bottle is just about full. If you use carrot seed oil, just put a few drops in. 
• Add four to seven drops of essential oil, screw on the cap, and shake well to combine. Make sure to shake the bottle before every use. 
• Keep the moisturizer in an amber-glass bottle in a cool, dark place for eight to 12 months.

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Meditation, yoga, tai chi, deep breathing, and listening to music can help tame stress. Sometimes, you don’t want to meditate or listen to music because you will only fester and become more agitated. If you want to combat stress without exerting a lot of effort, sitting down and inhaling the scent of essential oils can be a great idea. It is a low-maintenance practice that has proven to be very effective. 

The olfactory system affects the part of the brain that regulates emotions. That’s why certain smells can trigger memories or feelings, both negative and positive. A 2016 review of studies found that aromatherapy was effective at reducing pain when combined with regular treatment. Aromatherapy can also be a useful tool to help reduce stress and anxiety. Many people report that aromatherapy helps to establish a general state of calm. 

How Do You Choose?

Many research studies have found that various essential oils exhibit stress-reducing and anti-anxiety properties. Generally speaking, you can use essential oils safely, save for a few that should not be used by certain groups, for example, pregnant women. Essential oils require dilution to prevent adverse reactions, so keep concentration levels below 5%. Pay attention to the dosage, purity, and application method. Some oils are perfectly safe when inhaled, but not when applied to the skin, which is why dilution is necessary. When you diffuse essential oils for stress relief, keep the following in mind:

• Follow proper dilution guidelines. 
• Diffuse intermittently, typically for 30 to 60 minutes on and 30 to 60 minutes off. 
• Make sure you diffuse in a ventilated area.

Sandalwood Essential Oil

Sandalwood oil comes from the wood and roots of the East Indian sandalwood tree. Many consider this tree to be one of the most valuable trees in the world, primarily because of the health properties. A small study from 2006 found that sandalwood oil was effective at reducing anxiety in participants. Unfortunately, the sample size was too small to draw conclusive evidence, but results were promising. 

Lemon Essential Oil

Sourced from the leaves of the lemon plant, lemon essential oil may exhibit sedative and anxiety-reducing properties. Lemon essential oil offers a bright aroma that may help boost your mood and contribute to a positive outlook. A 2018 study found that lemon essential oil had a positive effect on dopamine activities in mice. A previous study from 2005 found that lemon essential oil improved cognitive performance, concentration, and attention span in students during the learning process.

Jasmine Essential Oil

A beautifully scented oil, jasmine essential oil comes from the flowers of the floral jasmine plant. It has been known for its ability to calm the mind and uplift mood. A 2010 study examined jasmine essential oil and found that it increased blood oxygen saturation, breathing rate, and blood pressure when compared to a placebo. A 2013 study found that participants who inhaled the aroma of jasmine essential oil experienced a significant decrease in negative emotions and had an overall mood boost. 

Clary Sage Essential Oil

Clary sage is a flowering herb native to the Mediterranean region. It may help reduce stress levels because of its ability to decrease cortisol (the stress hormone), as per a 2014 study. This study, which included menopausal women, also found that clary sage essential oil provided antidepressant effects. 

Orange Essential Oil

Orange essential oil exhibits anxiolytic properties, meaning it helps reduce anxiety. Because orange essential oil has a vibrant aroma, it may increase alertness or heighten the senses. In conjunction with its calming effects, orange essential oil may help balance your mood and regulate anxiety levels. Unfortunately, it did not have the same effects as tea tree oil did in a controlled study. 

Chamomile Essential Oil

Perhaps you drink a cup of chamomile tea if you want to unwind before bed. The chamomile plant is said to have sedative effects, and chamomile essential oil is no different. Chamomile essential oil may exhibit relaxation properties that can aid with sleep. An eight-week study from 2017 found that 58.1% of the participants experienced a reduction in symptoms of severe generalized anxiety disorder after using chamomile extract. A smaller 2018 study found that chamomile therapy was able to reduce symptoms of anxiety and decrease cortisol levels. 

Ylang Ylang Essential Oil

Growing on the Cananga tree, ylang ylang is a yellow, star-shaped flower native to countries like Malaysia, Indonesia, India, and parts of Australia. Ylang ylang essential oil may have a relaxing effect by way of decreasing blood pressure. Preliminary research shows that it helps decrease blood pressure, but more research is necessary to confirm these findings.

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Attention tea lovers: not only is tea soothing, comforting, and delicious, but certain varieties may also help regulate blood pressure. Although high blood pressure is a serious health concern that affects millions of people worldwide, natural options may positively affect cardiovascular health. Since high blood pressure is a major risk factor for heart disease and stroke, taking action to regulate blood pressure is key for optimal, long-term health.

Should You Drink Tea To Lower Blood Pressure?

When you drink heart-healthy teas, such as chamomile or hibiscus, that is just one step towards a more holistic approach to managing blood pressure. According to research from 2019, active components in certain teas may relax blood vessels. Not only does this help improve how arteries function, but it also works to reduce inflammation and regulate certain processes that affect blood pressure. Continue reading to learn which teas may help you manage high blood pressure. Please note that the effects may vary from person to person, and whether or not the person eats a balanced diet and exercises regularly.

Hibiscus Tea

First on the list is hibiscus tea, which some people call sour tea or roselle. One study found that consuming three cups of hibiscus tea per day reduced systolic blood pressure by an average of 7.2 mm Hg in people with mild hypertension. Researchers believe that hibiscus tea works to improve how endothelial cells lining the blood vessels function. That process may promote healthy blood flow, but the anthocyanins and polyphenols may also lead to a reduction in systolic and diastolic blood pressure levels.

Green Tea

Green tea is another favorite among tea enthusiasts, especially if people look to receive a small caffeine boost. Green tea contains specific bioactive compounds called catechins, specifically epigallocatechin gallate (EGCG). EGCG has been associated with various health benefits, including blood pressure reduction. A meta-analysis of 14 randomized controlled trials revealed that drinking green tea contributed to modest but statistically significant decreases in blood pressure. Other research notes that the antioxidant-rich catechins help improve endothelial function and promote vascular relaxation.

Black Tea

If you prefer black tea to green tea for your caffeine hit, you’re in luck! Several studies indicate that drinking three cups of black tea per day may help lower blood pressure. Researchers attribute this benefit to the flavonoids in black tea, such as theaflavins and thearubigins. These compounds may help to inhibit certain enzymatic activity that causes blood vessel constriction.

Olive Leaf Tea

Made from the leaves of the olive tree, olive leaf tea has a gentle, herbal flavor. Olive leaf tea contains oleuropein and hydroxytyrosol, which are two compounds that support blood pressure regulation by relaxing the blood vessels. A small 2017 study monitored 31 participants who consumed olive leaf tea for 28 weeks. They prepare the tea by steeping five grams of dried and ground leaves in 250 milliliters of hot water. They consumed this tea twice daily over the course of the study. Within four weeks, participants experienced significant reductions in systolic and diastolic blood pressure. 

Chamomile Tea

We cannot ignore chamomile tea, which is known for its mild, soothing, and calming properties. Many people drink chamomile tea to promote relaxation before bedtime. Researchers note that it contains compounds, such as terpenoids, flavonoids, and coumarins, that may help control blood pressure. In a randomized, controlled trial, participants drank chamomile tea for 12 weeks and experienced a significant reduction in systolic blood pressure compared to a placebo. The researchers behind the study suggest that chamomile’s anti-inflammatory and antioxidant properties may contribute to this effect.

As a final note, these teas are not intended to treat high blood pressure. They are not medications and may not work for everyone. Additionally, maintaining a healthy diet and lifestyle may enhance the benefits of these teas. Should you have questions about the teas if you take blood pressure medication, consult your healthcare professional.

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Natural remedies for acid reflux may be a lot closer to you than you realize. Look to your kitchen to find apple cider vinegar, lavender tea, ginger, turmeric, fruits, vegetables, and more. Many of these easily accessible foods may provide relief from acid reflux symptoms, but their health benefits are enhanced when paired with healthy diet and lifestyle changes. This article aims to expose acid reflux and the natural remedies that can quell the burning sensation that occurs in the chest.

What Is Acid Reflux?

There is a valve at the entrance to the stomach and this ring of muscle is the lower esophageal sphincter (LES). In a normal, healthy body, the LES closes as soon as food passes through it. If the LES doesn’t close all the way, or it opens too often, acid that the stomach produces can enter the esophagus. That can cause an uncomfortable burning sensation in the chest, also known as heartburn. If acid reflux symptoms occur more than twice a week, you may have acid reflux disease, or gastroesophageal reflux disease (GERD).

A common cause of acid reflux is a hiatal hernia, which is a stomach abnormality. This happens when the upper part of the stomach and the LES move above the diaphragm, which separates the chest from the stomach. The diaphragm helps keep acid in the stomach, but a hiatal hernia can cause acid to move into the esophagus, causing acid reflux symptoms. Read on to learn about how the following home remedies can provide relief from acid reflux symptoms. 

Chamomile Tea

In addition to reducing stress and calming the mind, chamomile happens to be one of the best herbs for treating digestive disorders. According to health experts, drinking chamomile tea three to four times a day between meals can help relieve inflamed mucous membranes in the digestive tract. That works to normalize digestion, which may relieve symptoms of acid reflux. 

Eat Ripe Bananas

Bananas are naturally rich in potassium, making them fairly alkaline. According to the Academy of Nutrition and Dietetics, alkaline foods may help prevent the stomach acid from irritating your esophagus. Unripe bananas, however, are less alkaline and heavy on the starch, which may trigger acid reflux in certain people. Make sure that bananas are ripe if you suffer from acid reflux. Additionally, focus on eating alkaline foods, including cauliflower, fruits, fennel, and nuts, all of which may offset heartburn.

Deglycyrrhizinated (DGL) Licorice Root

Licorice is a strong demulcent that has proven to be an effective treatment for peptic ulcers. Researchers note that licorice may protect the esophagus from damage by increasing mucus production. Make sure that you purchase the DGL licorice root because glycyrrhizinated licorice can cause some dangerous side effects.

Opt For Cooked Onions Instead Of Raw Ones

Raw onions commonly trigger acid reflux and heartburn. One study in people with acid reflux found that eating a meal with raw onion significantly increased burping, acid reflux, and heartburn. Frequent burping may indicate a higher production of gas, which researchers attribute to the fermentable fiber in onions. Additionally, raw onions are harder to digest and may irritate the esophageal lining, which can worsen heartburn. 

Baking Soda

As we mentioned earlier, alkaline foods are optimal for people who frequently experience acid reflux. Baking soda is naturally alkaline and can help neutralize acid. Because baking soda contains sodium, consult your doctor if you are on a low-sodium diet. Dissolve one teaspoon of baking soda in a cup of water and drink it whenever you experience symptoms.

Aloe Juice For

A quick note about purchasing aloe vera juice is that you need to purchase 100% aloe vera juice. Many varieties can contain excess sugar, artificial flavors, and other processed ingredients. Those varieties will not alleviate symptoms of acid reflux. Aloe vera juice works to soothe the irritation caused by acid reflux, while simultaneously encouraging healthy digestion. If you regularly experience heartburn, drink an ounce of aloe juice before the meal to soothe the esophagus and stomach.

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How many times have you found yourself laying in bed unable to fall asleep? Even if you’re tired, it’s as though your engine doesn’t want to shut off. You toss and turn your way through a night of minimal or poor sleep and wake up poorly rested. That leaves you searching the web for sleep solutions. While there is no one-size-fits all recommendation for better sleep, there are different strategies that can help you get the rest you need. 

People from around the world have developed unique sleep hacks that help them get a good night’s sleep. Some strategies in this article are backed by science, while others stem from anecdotal reports. If you want to have an easier time falling asleep and uninterrupted nights of sleep, read on to learn about sleep tips from South America, Finland, and beyond.

Jujube Fruit

In Traditional Chinese Medicine (TCM),the jujube fruit is frequently used to help calm the mind and emotions. TCM practitioners use this fruit to encourage more restful sleep, in addition to a relaxed mood. Studies show that jujube fruit contains saponins and flavonoids, two chemical compounds that suppress feelings of stress while simultaneously promoting relaxation. Flavonoids and saponins work to lengthen sleep time, and studies show that flavonoids, in particular, boost the time spent in slow wave sleep (SWS). This state of sleep is the most restorative part of sleep, and it’s associated with better memory and learning. 

Hot Foot Soak

Allowing your feet to soak in hot water before bedtime is a popular relaxation technique in TCM. Not only does it help you wind down and soothe tired feet, but it also helps promote more restful sleep. Get a simple plastic bin or use a bathtub. Fill with enough hot water to go up to your ankles. You can add Epsom salt, fruit peels, flower petals, or essential oils to the water if you want. The warmth from the water helps to reduce the amount of vital energy in the mind, according to TCM. It is thought that the warmth draws the qi, energy, away from your head, signaling the brain that it’s time to relax and prepare for sleep.

Sauna Steam

This is a traditional Nordic tradition from Finland, and it involves enjoying a sauna in the evening. Sauna therapy is a regular practice for many people, especially for muscle relaxation and detoxing. The elevation in body temperature actually makes you sleepy, which is beneficial for a good night’s sleep. According to a 2018 review, saunas offer support for people with congestive heart failure, depression or anxiety, rheumatoid arthritis, and COPD. A 2019 survey found that 83.5% of participants reported sleep benefits for one to two nights after sauna therapy. Just make sure to drink plenty of water post schwitz because a sauna is dehydrating. 

Chamomile Tea

Chamomile tea is widely used for its calming properties. The chamomile flower contains apigenin, a chemical compound that binds to receptors in the brain, whereby it triggers sleepiness and relaxation. According to health experts, that ability makes it an excellent choice for people who suffer from insomnia or other sleep disorders. A 2017 study found that chamomile extract had sedative properties in hospitalized older adults. The extract was able to increase sleep quality and quantity. 

The Hammock Habit

Have you ever enjoyed a sway in the hammock while on vacation? There’s something very soothing about it and the gentle swaying can lull you to sleep. For the natives of South and Central America, swaying in a hammock is a common bedtime routine. A 2011 study found that the rocking motion of hammocks may promote deeper sleep in adults. More modern studies on hammocks and sleep are related to infants, as the rocking motion helps them sleep more soundly. Research noted that a nap in a swaying bed shortens the time it takes to fall asleep. It also lengthens the second stage of sleep, the one before deep sleep. 

Shikibuton Tradition

A lot of life hacks have come out of Japan, with shikibuton being an important hack for better sleep. The shikibuton is a Japanese futon mattress that is used on the floor. Made from eco-friendly and natural materials like cotton and wool, it has demonstrated an ability to reduce back pain by supporting the spine. There are many shikibuton mattresses available, but make sure to opt for the ones that consist of natural materials.

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Alcohol isn’t for everyone, but most people who’ve dabbled in the social lubricant have experienced their share of rough mornings. The morning after a night on the town can often have some consequences, such as nausea, queasiness, headache, dry mouth, and fuzzy memory. Although there isn’t a foolproof way to make a hangover go away, there are home remedies that can help you feel better. 

Aside from the nausea, splitting headache, and other accompanying hangover symptoms, a hangover has other complications. Inflammation is a big problem because it binds to chemical enzymes in the body and changes the way they act. Dehydration is another problem that’s associated with hangovers, and it can negatively affect your sleep quality. The good news is that you can take certain steps to recover from a hangover when it strikes. As a quick tip, though, make sure that you are sufficiently hydrated before an indulgent night. Alcohol causes frequent urination, depleting your body of fluids and increasing the severity of hangover symptoms. 

Avoid Drinks With Congeners

Congeners are toxic chemical byproducts that form in small amounts during the process of ethanol fermentation. During this process, sugars are converted into carbon dioxide and ethanol, or alcohol. Different alcoholic beverages contain varying amounts of congeners, and several studies indicate that consuming drinks high in congeners increases the risk and severity of hangovers. Congeners may slow the metabolism of alcohol, prolonging hangover symptoms. Drinks that are low in congeners include rum, vodka, and gin, but whiskey, cognac, and tequila have high amounts. Choosing drinks that are low in congeners may accelerate the metabolism of alcohol, which may reduce the severity and intensity of hangovers. 

Boost Your Blood Sugar With Carbohydrates 

It’s no secret that alcohol can affect your blood sugar levels. John Hopkins Medicine gathers that that may be a contributing factor to the weakness, fatigue, and irritability that results from intoxication. It may also explain why enjoying honey on toast for breakfast is a popular hangover cure. Having a snack that is high in carbs and sugars (like the fructose in honey) elevates blood sugar to provide immediate energy. Greasy foods, despite what you may think, will not cure your hangover. Grease does not absorb alcohol, even though these types of food sound good at the moment. Interestingly enough, a bowl of chicken noodle soup can be a great meal to get you out of a hangover. Noodles provide the carbs for energy, while the vegetables provide vitamins and minerals, and the chicken provides protein. 

Sweat Away Your Hangover

Health experts say that exercise is one of the best ways to kick your hangover to the curb. Exercise ramps up oxygen flow to the brain, increasing mood-boosting hormones that support energy levels. If you can find the will, engage in low- to moderate-intensity exercise the morning after a night out. Activity is great for people that are young and somewhat healthy. Other people may require rest, depending on age and physical health. You don’t need to hit the gym hard; rather, it is more beneficial to engage in low-intensity exercise. Additionally, drink lots of water post-workout, especially since the water is in a state of dehydration after drinking alcohol.

Drink Some Chamomile Tea

For some people, a hangover can be an emotionally taxing experience, with anxiety accompanying other physical hangover symptoms. If this doesn’t sound familiar to you, then you may not experience intense “hangxiety.” One study found that shy people experienced increased anxiety levels the day after drinking alcohol. Although high quality studies on chamomile for hangover recovery are lacking, some anecdotal reports claim that chamomile calms anxious feelings brought on by drinking. Research supports that chamomile can help soothe jitters, but that study used chamomile extract, not tea. 

Take Some Vitamins

We aren’t just talking about any vitamins because they may not do the trick. In a study in the Journal of Clinical Medicine, researchers evaluated the diets for 24 hours before and after excessive drinking. The study observers based their results on what the participants said they ate. Researchers noted that people who consumed foods with greater amounts of zinc and B-vitamins experienced less severe hangovers.

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There’s no worse feeling than crawling into bed at a reasonable hour to get your eight hours, but then you can’t fall asleep. So what do you do in this situation besides count sheep? You stare at the ceiling, let your thoughts race through your mind, and say goodbye to the good night’s sleep you were trying to get. If this happens to you, please understand that you are not alone and there are natural remedies that may help lull you to sleep.

According to the Centers for Disease Control and Prevention (CDC), about 70 million American adults deal with chronic sleep disorders. The American Academy of Sleep Medicine estimates that about 35% of adults struggle with insomnia, a condition that makes it difficult to fall asleep or stay asleep. Roughly 10% of American adults deal with long-term insomnia, a condition that makes it near impossible to get enough sleep three nights or more per week. 

Once you receive an insomnia diagnosis from your doctor, you may receive recommendations for cognitive or behavioral therapy. Additionally, there may be lifestyle changes and healthier habits to start adding to your nighttime routine. A number of sleep experts recommend experimenting with different modalities to help promote better sleep. Some of the more popular recommendations include meditation, stimulus control, mindfulness, hypnosis, and deep breathing exercises. Continue reading to learn more about insomnia aids that may help you sleep better. 

Hypnosis

Hypnotherapy is a mind-body practice that uses hypnosis, a state of consciousness where you focus on a certain idea or image. During this process, an expert may help you alter brain activity and make you more receptive to new ideas. You are truly relaxed in a hypnotherapy session and can better control your response to stress. One study reported that hypnosis increased the amount of slow-wave sleep, suggesting it triggered deeper sleep. A separate review found that hypnosis is a promising and safe treatment for people with sleep disorders like insomnia. More research is still needed on this matter, but initial studies are very promising. 

Lavender

There is some evidence that supports lavender as an effective natural remedy for insomnia. For example, one study evaluated the efficacy of lavender essential oil use before bed for improving sleep. The study involved 79 college students with self-reported problems. One group wore patches with lavender essential oil on their chests before sleep while the other group practiced other sleep hygiene strategies. The group that solely practiced those strategies reported better sleep than the lavender patch group. Although lavender essential oil may promote relaxation, it may not be better than other natural sleep remedies. Another thing to consider is that some research indicates that lavender essential oil may affect estrogen and androgen hormones in the body. That can lead to unwanted side effects, so consult with your doctor if you want to incorporate more lavender into your bedtime routine. 

Valerian Supplements

It’s worth noting that valerian may not be safe for certain groups of people, including pregnant or breastfeeding women. Valerian root is commonly made into a tea, capsule, tincture, or tablet. Some studies have found that valerian may reduce the amount of time it takes to fall asleep, but is it an effective remedy for insomnia patients? Sleep experts caution that even though it may have some sleep benefits, valerian is not a suitable treatment for insomnia. Valerian has strong data in regards to promoting relaxation, but it doesn’t beat a placebo in meta-analysis. Consuming valerian may be the natural sleep aid you want to skip. 

Yoga

A 2020 study found that yoga may be a useful tool to significantly improve sleep and help women manage sleep problems. Researchers of that study observed fewer benefits in peri-menopausal and post-menopausal women, as well as women with breast cancer. A separate national survey found that more than 55% of people who practiced yoga at night reported better sleep. What’s more, 85% of the people in that survey reported that yoga reduced stress levels. Practicing 15 minutes of simple yoga poses before bed can help relax your muscles and mind, calming you before sleep. Loosening up your muscles and slowing your heart rate are two primary benefits of pre-sleep yoga that may help you fall asleep more quickly. 

Chamomile

Even though lots of people recommend chamomile as a sleep aid, does it actually help you fall asleep? One review found that chamomile may have a sedative effect on the body, but authors of the review noted that it may only promote relaxation. Several studies found that consuming chamomile in tea form or inhaling the chamomile essential oil’s aroma via a diffuser may help some drift off to sleep. If it isn’t broken, there’s no need to fix it, especially when there is no harm in consuming a cup of chamomile tea before bed. It is possible that chamomile herb can interfere with certain medications, including warfarin (a blood thinner) and cyclosporine (an immunosuppressant).

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