There are millions of people that struggle to get enough sleep every night. Some people have difficulty falling asleep, while others find it difficult to fall back asleep after waking up at night. Then there are those who toss and turn until they cannot take it anymore, so they take a sleep aid of some sort to get some shut-eye. In this article, we will break down the best natural supplements for sleep. With that information, you can make more informed, educated decisions about which ones are right for you. 

What Are Great Sleep Supplements?

Well, this is dependent on the root cause of your sleep troubles. Valerian root, magnesium, melatonin, L-theanine, and glycine are among the most researched supplements. Researchers note that they may help improve sleep quality, relaxation, and nighttime recovery. Natural sleep supplements work to help you:

• Reduce nighttime wakings
• Stay asleep longer
• Calm stress-related insomnia
• Fall asleep more easily
• Improve deep sleep
• Reset circadian rhythm

Sleep is not just downtime, people. Sleep is an essential component of life that affects almost every system in the body. Sleep affects everything from brain and immune function to hormonal balance and metabolic health. In fact, a 2023 study found that sleep fragmentation significantly increased nighttime cortisol levels by 27%. That demonstrates how poor sleep can quickly throw off stress hormones. Additionally, quality sleep helps the brain stabilize and integrate new information. Sleep deprivation, on the other hand, can weaken executive function due to disruption of the prefrontal cortex. 

10 Natural Sleep Supplements

There is no one-size-fits-all recommendation because everyone is different. Ultimately, the best supplement will depend on the root issue, such as stress, nutrient deficiency, or circadian rhythm disruption. Here are some of the most effective, well-researched natural supplements to help improve sleep. 

Ashwagandha

If you have stress-related insomnia, this adaptogenic herb may be the right choice for you because it helps to lower cortisol levels. Ashwagandha also supports resilience to stress and may improve overall sleep quality and sleep onset, especially for people with sleep issues driven by anxiety. 

Chamomile 

Typically consumed in tea form, chamomile contains apigenin, which is a compound that binds to calming receptors in the brain. It is ideal for people who are sensitive to stronger sleep supplements and offers gentle, mild relaxation. Incorporate chamomile tea into your relaxing bedtime routine. 

Magnesium

Research suggests that magnesium is one of the most important minerals for calming the nervous system. It works to regulate GABA, a neurotransmitter that promotes relaxation. If you want to use magnesium for sleep, it comes in forms like magnesium threonate and magnesium glycinate. Those two options are especially effective sleep supplements that may help reduce nighttime wakings and improve overall sleep quality. 

Passion Flower

If you experience anxiety or restlessness about sleep, passion flower may be the right natural sleep aid for you. It is a calming herb that has been traditionally used to promote relaxation. More recent research indicates that it may increase GABA levels in the brain. Passion flower can be especially helpful for people with nervous tension and mild insomnia. 

L-theanine

L-theanine works to promote calm without sedation because it increases alpha brain waves associated with a relaxed but alert state. Even though it occurs naturally in green tea, it does help reduce racing thoughts and mental overstimulation. Combine it with magnesium for enhanced effects. 

Ginseng

Ginseng is an adaptogenic herb just like ashwagandha, so it helps the body cope with stress. It may help improve sleep in an indirect way by supporting resilience and reducing fatigue. Most people who take ginseng find that it works best if taken earlier in the day.

Lavender

Widely used in aromatherapy, lavender has powerful calming effects. It may help reduce anxiety, calm the mind, and improve overall sleep quality. Lavender exists in supplement form, but you can also consume it as a tea or use lavender essential oil. A few drops of lavender essential oil under your pillow at night may promote a sense of calm and help you fall asleep. 

Glycine

Glycine is an amino acid that works to lower core body temperature, a key signal for initiating sleep. Some say that glycine helps them fall asleep faster and experience more sound, restorative sleep. 

Valerian Root

If you have mild insomnia or anxiety, valerian root may come to your aid. For centuries, people have used valerian root in herbal remedies to promote a sense of calm. Some research suggests that Valeria root may increase GABA levels in the brain. It tends to work best when you take it consistently over time, not just once in a while.

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It’s safe to say that everyone experiences stress at one point or another. After all, stress is the body’s natural response to a real or perceived threat. Anxiety is another symptom of that stress response, and it is also a natural process that most people experience at least once. Problems arise when the stress response is constantly activated, which is when anxiety may become a chronic condition, not merely a temporary symptom. 

Anxiety disorder is the umbrella term for a group of mental health conditions. Although they may manifest differently and result from certain triggers, anxiety is the core symptom. Managing chronic or intense anxiety may require professional help, but you can also develop certain coping techniques. The following tips in this article may help you relieve anxiety symptoms as they arise and before they overwhelm you. Practice them and they may become useful tools for you to manage anxiety. 

Use Aromatherapy

There is some research that suggests that aromatherapy may help relieve anxiety in certain instances. Aromatherapy practitioners and followers tend to report many benefits of using essential oils to improve mental health. Consider using a diffuser, incense, or candle at your workplace or bedroom. Lavender, chamomile, and sandalwood are very calming scents that sooth the senses and help you calm down quickly. 

Use Grounding Techniques

Grounding techniques work to connect you with physical sensations, helping to distract your focus from the stressor. Essentially, you work to interrupt overwhelming anxious thoughts by anchoring yourself in the present moment via sensory input. The 333 rule is one example of a grounding technique. Take a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least one minute on each thing you see, hear, or touch before you move on to the next. A more physical way to ground yourself is to hold an ice cube, splash cold water in your face, or stretch to relieve tension. The 4-7-8 breathing method is yet another grounding technique that activates the parasympathetic nervous system to help calm the mind and body.

Question Your Thought Patterns

It is very easy for unhelpful thoughts to take hold of your mind and completely distort your assessment of something or a situation. A common example is negative self-talk or cognitive distortions. If you feel anxious or feel anxiety rising, challenge your thoughts and ask yourself what is fact and what is emotional reaction or assumption. When you meet your negative thoughts head on, you can often come to a calm conclusion and manage anxiety. 

Exercise More Often

There is a natural rise in some hormones, such as cortisol, involved with the stress response. Engaging in physical activity may help balance hormones, thereby regulating stress and anxiety. Exercise presents an opportunity to step out of your thoughts and focus on the body’s physical sensations, even if it is just for a moment. Low impact exercises like Tai Chi, yoga, Pilates, or brisk walking can help you reduce stress and anxiety symptoms. Physical activity can also boost your mood and calm the mind. Feeling anxious or stressed? Try doing some squats, jumping jacks, push-ups, or lunges for one minute. 

Practice Focused, Deep Breathing

There are many reports of deep breathing helping people manage feelings of stress and anxiety. An easy breathing technique is to inhale for four seconds, hold for four seconds, and then breathe out for four seconds. Repeat this pattern for a total of five minutes to slow your heart rate, which in turn brings about a sense of calm. As mentioned earlier in the article, the 4-7-8 technique is another breathing pattern that aids both sleep and anxiety. Breathe in for four seconds, hold for seven seconds, and then exhale for eight seconds. Repeat until you feel at ease. 

These are coping techniques to help you deal with anxiety in the moment. Managing this condition long-term may require lifestyle and behavioral changes for lasting results. 

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There is nothing wrong with getting a little sun, especially when the weather is pleasant. It is easy to spend most of the day at the beach, in the park, in the garden, or by the pool. Problems arise if you do not take proper care of the skin when you are in the sun. While sunshine is necessary for vitamin D production in the body, too much sun can lead to a nasty sunburn, even if you are not in full summer heat. 

What Is A Sunburn?

All it takes is some sun exposure without proper protection and the result is red, itchy skin that is warm to the touch. When you have a sunburn, ultraviolet (UV) rays from the sun or tanning bed burn the skin. Some people get sunburns just doing everyday things like gardening without sunscreen or taking a lunch break outside. If you get sunburnt often, you increase your risk of premature skin aging and skin cancer. Fortunately, you can take steps to reduce sunburn risk by applying sunscreen, being in the shade between periods of sunshine, and wearing protective clothing. You can also: 

• Wear a hat to cover your head, neck, and ears (depending on the hat)
• Stay out of the sun during the most intense hours of sunshine (about noon to four in the afternoon)
• Wear light colored clothing to repel the sun’s rays

Getting out of the sun during intense hours may not always be convenient. You could be at a ball game, a child’s soccer practice, or at a work function. Tank tops and shorts leave skin exposed, and even the best sunscreen may not fully protect the skin. You also have to worry about the severity of skin damage from sunburn. The two most common types of sunburn are:

• First-degree sunburn, which damages the skin’s outer layer, typically heals on its own within a few days to a week. 
• Second-degree sunburn, which damages the middle section of the skin (dermis), can result in blisters on sunburned skin. The skin can take a couple weeks to heal and you may require medical treatment. 

How Common Is Sunburn? 

Sunburns are very common, especially in young people, as they are not as careful about applying sunscreen and taking other measures to protect the skin. Somewhere between 50% and 75% of children under the age of 18 have sunburns every year. More than 50% of adults between ages 18 and 29 reported having one or more sunburns in 2015. If you have a sunburn, the good news is that you can treat it on your own. Some easy ways to promote accelerated healing include:

• Take a cool bath or shower, or experiment with an oatmeal or baking soda bath to soothe irritated skin.
• Cover your sunburned skin when you go outside so that you do not worsen your existing sunburn.
• Once the skin is cool, stop ongoing damage by applying ointments or petroleum jelly to the affected area. These will help moisturize the skin and aid healing without scarring. 
• Drink a lot of water to avoid dehydration. 
• Use topical cooling and hydrating products, such as creams or aloe vera gel.
• Use the sunburn relief lotion bars (recipe below), which contain ingredients that help to soothe and soften sunburned skin, while aiding quicker recovery in the process.

DIY Sunburn Relief Lotion Bars

Ingredients:

• 1/2 cup coconut oil
• 4 tablespoons shea butter
• 1/2 cup dried chamomile 
• 6 tablespoons beeswax
• 4 tablespoons aloe vera gel
• 20 drops lavender essential oil

Instructions:

• Preheat your oven to 200 degrees F. Add the coconut oil, shea butter, and chamomile to an oven-safe pan or saucepan and place in the oven for two hours to infuse the chamomile into the oil and shea butter.
• Remove from the oven, strain the oil, and discard the chamomile. 
• In the same pan or saucepan, add the infused oil and beeswax and then place the pan back in the oven so the beeswax can infuse with the already melted mixture. 
• Remove from the oven and stir in the aloe vera gel and lavender essential oil.
  Pour into silicone molds or ice cube trays and allow them to completely solidify at room temperature. 
• Once firm, pop the bars out of the molds and store in the fridge in an airtight container in the fridge if you want a cooling effect. They will keep fresh for up to six weeks. 
• Apply to sunburned skin as needed.

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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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