7 natural remedies to sleep soundly and instantly

Insomnia is a problem that can affect anyone at some point in your life, either because there is some worry that keeps us in tension or because we are not tired enough to fall asleep.

But they exist natural remedies to sleep more easily, which can help us fight insomnia naturally and at home without the need to take sleeping pills.

• Related article: "12 ways to fight insomnia effectively”

Natural and home remedies to sleep better

Here we show you the best ingredients and natural remedies to sleep soundly and at a stretch.

1. Chamomile

Chamomile infusions are one of the best natural remedies for sleep, as they are usually found in many pantries and can be purchased at any supermarket. Is about a highly recommended herb to reduce anxiety and relax.

Chamomile contains a natural compound called apigenin, which influences receptors in the brain related to reducing anxiety and stimulating sleep. In addition to its calming effects, it can improve the quality of sleep and is a natural remedy for more sound sleep.

2. Valerian

Valerian is another herb that for centuries has been considered one of the best natural remedies for sound and instant sleep. According to some studies, its consumption increases the levels of a neurotransmitter called gamma-aminobutyric acid, which is inhibitor of the central nervous system and promotes increased sleep.

It can be taken naturally as an infusion, from its root extract, or in the form of a supplement in capsules or liquid. You can easily find it in herbalists, although in supermarkets they sell many teas and infusions with this extract.

3. Passionflower

Passionflower is another of the herbs most used as a natural sleep remedy and to reduce anxiety for centuries. It is another powerful natural relaxant that also helps relieve anxiety, due to its relaxing and sedative effects.

This tea is prepared with extracts of dried leaves, flowers and stems of the Passionflower plant, and is easily available in herbalists. Taking an infusion of passionflower an hour before going to bed is one of the best remedies to sleep instantly, which also does not cause addiction.

4. Hot milk with honey

However, if at home you do not have these herbs that help you fall asleep, another of the most effective home remedies to sleep is the classic glass of hot milk with honey.

Having a hot drink before bed helps you relax and prepares the body for better sleep. But in addition, milk contains amino acids that influence the regulation of melatonin, the hormone that controls the sleep cycles of the human body.

5. Relaxing music

Another natural remedy to sleep soundly without consuming anything is listening to some music before going to bed. Relaxing music helps reduce tension and anxiety, which can be the cause of insomnia and nervousness.

Listening to some relaxing music before bed helps to relax your nerves and to conciliate a better and deeper sleep. The music you listen to does not necessarily have to be ambient rain or forest sounds, although it can help. The best option is to listen to your favorite songs or music that you find pleasant.

6. Hot bath with lavender

Another remedy to sleep fast without having to take anything or resort to pills is with a simple hot water bath. There is nothing more relaxing than taking a bath at the end of the day, when you have already put aside all your chores and worries.

Hot water promotes muscle relaxation, and being in a relaxed environment with bath salts it will help you disconnect from the problems that prevent you from sleeping. To be more effective, it is advisable to add salts or essential oils to the bath.

A very good option is to add a few drops of lavender oil, since it is another herb with relaxing properties that were already used therapeutically to sleep better and reduce anxiety in the antiquity.

7. Muscle relaxation techniques

Another of the best ways to fall asleep naturally is by putting into practice some relaxation techniques when you are already in bed, especially in those cases in which muscle tension or nerves are what are preventing you from sleeping.

The Jacobson progressive muscle relaxation technique is especially effective, by which you relaxing step by step each of the muscles of your body, paying attention each time to relax one in concrete.

It is one of the most effective natural sleep remedies, since it not only helps reduce muscle tension, but also concentrates on what you are feeling at all times. it will help you not to think about other things and to fall asleep better.

• Related article: "How to control your nerves: 8 strategies to remove anxiety”