Trouble sleeping? Exhausting, isn’t it!?
Our brains rely heavily on sleep, but you know that! Anyone lacking sleep has experienced fatigue, mental fog, and sluggish feelings—there isn’t anything more debilitating than insomnia! Or more rejuvenating than a good night’s sleep.
If you’re one of the unfortunate, you’ve repeatedly asked yourself, “Why can't I sleep at night?” An estimated 30% of the world’s population has that very thought. It's time to rectify this problem!
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Best Remedies to Achieve Restful Sleep
Why Is Sleep Important?
Benefits of Sleep Hygiene and Quality Sleep
I Can't Sleep! Effects of Insomnia and Poor Sleep
In-Depth Reviews of Top Sleep Solutions
Inexpensive Sleep Remedies for Your Health
How to Increase Deep Sleep Naturally
Buyer's Guide: How We Conducted Our Research
Conclusion
Best Scientific and Natural Remedies to Achieve Restful Sleep
The average adult needs roughly 7-9 hours of sleep per night, preteens and teens need 8-10 hours, and younger children need 10 hours.
That may sound unattainable right now if you’re struggling with poor sleep and sleeplessness.
Wouldn't it be FABULOUS if you could say goodbye to your insomnia and irritability with all-natural treatment options?
Do you want to cut to the chase!?
Here are the best we've found to assist! Some are inexpensive, others require a bigger investment. (Don't miss the detailed write-ups further down in the article.)
- Apollo Wearable
- Amen University’s Overcoming Insomnia Course
- Natural Essential Oils
- Iron and Vitamin D Supplements
- Herbal Teas
Why Is Sleep Important?
To understand how to tackle your sleep problems, you must first understand the importance of sleep.
There are four stages of sleep, each doing something a little different and all important. Healthy sleep hygiene allows our bodies to regenerate so when we lack sleep, everything goes wacky.
Below are some of the processes going on when we're sleeping.
- Housekeeping that you don't have to do! Yep, your brain is cleaning and organizing when you sleep.
- Removal of toxins and waste from brain cells.
- Process knowledge; sorts, prioritizes, and forms long-term memories.
- Repairs nervous and immune systems as well as blood vessels
- Promotes brain plasticity; helps the brain adapt.
- Assists in the regulation of metabolism.
And look at these benefits that you're missing out on!
Sleep Benefits: Sleep Hygiene and Quality Sleep
- Improves overall health
- Destresses your nervous system
- Enhances brain performance
- Lightens moods and helps regulate emotions
- Prepare you for learning and retaining information
- Boosts your immune system
- Supports hormone production and muscle repair
I Can't Sleep! Effects of Insomnia and Poor Sleep
One in three people suffer from sleep deficiency, restlessness and insomnia worldwide. However, recent studies have shown that insomnia treatments are more available today. There are options for how to overcome insomnia naturally for integrative health that don’t cost a fortune or require intensive care!
Sleepless nights and inadequate sleep take their toll for sure. Take a look at this line-up:
- It’s far more difficult to regulate emotions and mood.
- Slower and duller
- Increased negative feelings.
- Lower energy levels.
- Decreased productivity, impaired memory, and ability to focus.
- The more exhausted you are, the less likely you’ll be able to fend off sickness.
- Injuries are more likely.
- Raises risk for chronic health issues
- You become more susceptible to pain.
- Some people even suffer from paranoia and hallucinations when their bodies become sleep-deprived.
Sleep deprivation disrupts functional and structural factors associated with cognition and emotions in healthy persons. Sleep restriction decreases gray matter volume in the brain.
As you can see, sleep is imperative to our mental, emotional, and physical well-being. Fortunately, natural remedies for anxiety (common in sleep issues) and insomnia are available for even the most restless sleepers.
Related reading: Brain Basics – Understanding Sleep
Replace Insomnia and Restless Sleep: Reviews of Best Natural Remedies
Everything you'll need to make a smart decision: key benefits, pros and cons, and pricing. Natural sleep aids can assist in a better experience for you and your body.
Let’s start off with one you can wear, the Apollo Wearable—our favorite!
1. Apollo Wearable
Overview
Could your sleep difficulties be linked to your body’s fight-or-flight response?
That’s what the team of physicians and neuroscientists at Apollo Neuro believes—and we’re convinced, too—so much so that I gave one as a gift to a loved one!
Stress suppresses your body’s ability to relax. It’s what causes us to be anxious, distracted and overwhelmed. No matter how tired you might feel, stress can keep you awake.
Clinical trials show that this natural solution reduces stress by 40%, increases focus by 25%, and induces up to 19% more deep sleep!
Here’s how an Apollo wearable helps: You can pick a specific “Vibe” to follow you throughout the day using the Apollo Neuro app.
The app will then send gentle vibrations to your Apollo device, which subtly nudge your body to feel more at ease.
Research backs this option as a go-to for both active and sedentary people since it adjusts to your system.
Imagine a watch that is attentive to you and your rhythm and stress. Information is helpful but getting real-time assistance to calm yourself is crucial!
Key Benefits of the Apollo Wearable
So, why should you consider using Apollo devices?
In contrast to options like acupuncture or electrotherapy, Apollo offers noninvasive touch therapy for stress management and to improve sleep quality. Its gentleness and ease make it a perfect companion.
Whether you pick between the Wrist or Ankle Band or Clip options, you can expect these benefits:
- Works great for both adults and children.
- Helps build healthy habits.
- Targets relaxation, energy and recovery.
- Improves heart rate variability (HRV) - The lower your HRV, the less relaxed you’ll feel.
- And they're stylish!
Pricing
The Apollo wearable is the priciest option on this list, at $349. For best results, use Apollo for at least three hours five days per week, day and night.
Think of what it would feel like to regain your life and feel rested again.
Pros and Cons
The Pros
- SIZING: Medium wristband is one size fits all.
- GUARANTEE: Apollo offers a 30-day money-back guarantee.
- EASE OF USE: It brings all the benefits of touch therapy without being invasive and travels with you.
- DESIGN: simple, yet elegant. Clean lines with comfortability.
- CONVENIENT TRACKING: A “me” tab lets you know quickly how much sleep you got!
- FOR THOSE WHO TRAVEL: Equipped with an airplane mode
The Cons
- PRICING: $349 can seem expensive as a sleep remedy, but insomnia comes with a much higher price.
#2: Overcoming Insomnia by Amen University
Overview
Understanding the science of sleep could unlock a good night’s rest.
But, how do you go about it?
We recommend Amen University’s course, Overcoming Insomnia for its scientific backing and results.
The course explains sleep in an easily understood way, with evidence-backed lessons and an experienced professor. The science of sleep isn’t as complicated as you might think.
You may not have considered taking a course on insomnia, but it’s a worthwhile remedy! The testimonials for this course speak for themselves!
Key Benefits of the Overcoming Insomnia Course
As a board-certified psychiatrist and sleep medicine physician, Dr. Shane Creado’s experience makes him a trusted authority on all sleep problems and insomnia. Take a look at these benefits below!
- Science-backed strategies for better sleep and overall better health.
- 21 evidence-based lessons spread out over 4.5 hours of content.
- Science-backed content on nutrition, supplements and tips to relax.
- Includes a sleep assessment tool and a sleep diary to track your progress.
- Go at your own pace!
Along with these perks, the modules are broken down into value-packed, yet bite-sized lessons:
- Lessons 1-2: What is good sleep?
- Lessons 3-5: Dangers of poor sleep
- Lessons 6-9: Sleep evaluation
- Lessons 10-12: Sleep hygiene
- Lessons 13-17: The multi-step process
- Lessons 18-21: Maintaining your gains
Pricing
Take advantage of the price drop from $795 to only $299! The original price for all the lessons featured above was substantially higher. Now, it's yours for four hundred dollars less!
Pros and Cons
The Pros
- ACCESS: You’ll receive immediate access to all the lessons.
- CONTENT: This is one of the few courses that dig deep into sleep science; you’ll be armed with scientific knowledge to help you resolve your sleep problems. Understanding brings more peace of mind.
- GUARANTEE: You can receive a refund within 30 days of purchasing the course. That's how confident they are!
The Cons
- PRICING: $299 is a substantial investment for many. But how much does your insomnia cost you!?
- PRACTICABILITY: You may not want to invest the time in a course, but the benefits are worth it! Putting the knowledge into practice will take time and effort.
If you have a growth mindset, this course is for you!
Inexpensive Sleep Remedies for Your Health
#3: Essential Oils
Overview
Scent and your nose are more powerful than you may credit it for! It's what makes certain meals a hit or a miss. Our sense of smell encourages us to reach for our favorite fragrances for a night out.
The sense of smell can also determine how long—and how comfortably—you sleep at night. That makes aromatherapy next on our list of natural remedies for sleep disorders and insomnia.
Time and time again, studies have highlighted how useful aromatherapy is in getting patients to fall asleep (and stay asleep). One study confirmed that sleep quality was higher and stress levels were lower in adults who tried aromatherapy.
Having your cupboard stocked with medicinal essential oils allows you to practice aromatherapy yourself.
Related reading: "8 Surprising Uses for Essential Oils."
Key Benefits of Essential Oils
Essential oils are made from plant extracts, which makes them a natural remedy for insomnia and sleep disorders. Inhaling the scent takes the oil from the nose and directly to the brain. These natural sleep aids not only work naturally with your body's system and mind-body connection but are also pleasant to use.
Chamomile and lavender are the best essential oils for sleep, and lavender is also the most studied essential oil.
Countless studies that show the soothing effects of using essential oils as a sleep aid and increasing sleep quality. Whenever I feel restless or stressed at night, I immediately pull out the lavender oil that I keep on my dresser. I can literally feel my body relax.
- Lavender helps to improve sleep patterns and treat insomnia.
- Like chamomile tea, the oil is known to relieve sleeping disorders.
- Essential oils encourage your body to lower anxiety and stress levels.
- They also do wonders for soothing mood swings and mental health problems!
Pricing
Homemade essential oils are free! You can create your own by steaming or pressing a plant's flower, bark, leaves, or fruit to get its oil.
The cost of bottled essential oils varies, but they tend to be low-priced. Popular brands include doTERRA, Plant Therapy and Young Living. Our favorite brand is doTERRA because of their strong research backing.
Where else can you find relief for as low as $5?
While you can apply essential oils directly to the skin, you can also inhale them by dabbing with a cotton ball or using a diffuser. Whichever your preference, you will reap the benefits.
Pros and Cons
The Pros
- PRICING: They are extremely affordable. There are countless low-cost options available.
- APPLICATION: Essential oils are easy to apply and tend to be fast-acting.
- EASE OF USE: You can create your own essential oils for better sleep at home.
- SAFETY: Women who are pregnant or nursing should consult their obstetrician, but chamomile and lavender oils have been shown to enhance sleep safely.
The Cons
- LOW RISK OF ALLERGY: If you are allergic to lavender, chamomile or other common oils, it may not be a viable option for you.
Related reading: "25 Ways to Live Healthy with Ayurvedic Principles."
#4: Vitamin and Mineral Supplements
Overview
It can be annoying how elusive sleep is! Sometimes, a course or a machine can only do so much. You may want to explore internal imbalances.
Hormone and nutrition deficiencies are another leading cause of insomnia and sleep deprivation. A lack of vitamins and minerals, like Vitamin D and Iron, could stop you from getting some much-needed shut-eye.
Iron deficiency anemia (IDA) affects one-third of people worldwide. Is it impossible to think you might be one of them?
A study from 2015 even confirmed that sleep quality is significantly worse in iron deficiency anemia (IDA) patients than those with healthier iron counts. Just as severely, vitamin D deficiency (VDD) is linked to sleep problems. VDD has a hand in shorter sleep duration and an overall increased risk of developing sleep disorders.
Using supplements to correct IDA and VDD can improve how your body regulates sleep. Here’s to feeling rested and sleeping in! Natural sleep support can revolutionize your health.
Key Benefits of Vitamins and Supplements
Nearly 3 in 5 adults consume dietary supplements daily, making it a habit as ordinary as exercise and meditation. You can benefit from adding them to your diet, too.
Supplements ensure you are nourishing your body where it counts: With the nutrients it lacks! Whether it’s to counter an iron or Vitamin D deficiency, a supplement could:
- Help to boost your mood.
- Encourage better fitness and wellness.
- Boost your body’s defenses and immune system.
- Reduce your risk of developing insomnia and other sleep disorders.
- Improve sleep quality.
Pricing
Dietary supplements are on the lower end, starting from as little as $7. They can be ordered over the counter at your local pharmacy or online.
We recommend taking the required dose after a meal to get the most out of your supplements.
You can pick from capsules, gummies, tablets and powders. Nature Made is a leading iron supplement brand, while Nordic Naturals dominates the Vitamin D and fish oil market!
Pros and Cons
The Pros
- EASE OF USE: You can add supplements to your routine by taking them as directed.
- VARIETY: They can be found in capsules, gummies, liquid, tablets and powder forms. Take your pick!
- ENHANCE HEALTH: Supplements provide the minerals and vitamins our bodies need but often lack. There can be huge benefits for very little effort.
- ACCESS: Easily available from local health stores or online.
- COST: Most prices are reasonable for ongoing nutritional support.
The Cons
- RISK: Typically, risks are low; however, it’s best to seek your physician’s advice before adding a supplement to your diet.
#5: Best Herbal Teas for Sleep
Overview
Your childhood bedtime drink of choice might have been a glass of warm milk. Now, there are a few more options—with even more evidence to back them up!
You may have already tried herbal teas, but if you haven’t, our go-to herbal teas for sleeping are chamomile and valerian root. They are delicious and have recently been the center of countless scientific studies.
Take this study, for example, which confirmed that valerian root effectively improved sleep quality in patients. As evidenced in a 2017 study, the same can be said for chamomile tea. However, we've found that teas that are specially formulated for sleep are more effective.
The jury’s in—herbal teas work.
However, if you're like me and you're not a tea drinker, try one of the other options.
If you ARE a tea drinker, you might have already tried brewing a cup before bed for better sleep! Need something stronger?
Key Benefits of Teas
There are very few downsides to drinking tea, whether it soothes your nerves or calms your rampant thoughts. Consider adding drinking tea to your night-time routine. In conjunction with other supplements, it can provide your body with excellent support and may improve sleep quality.
A cup of tea does wonders for the human brain; the perks aren’t up for debate!
- Valerian tea is excellent for lessening hyperactivity in kids.
- Its anti-anxiety and antidepressant properties are also potent.
- Some chemicals in chamomile tea help to promote relaxation.
- Chamomile is also widely recognized for its natural sedative effects.
Pricing
Like essential oils and supplements, the starting price for herbal teas is low, making them the most affordably priced sleep remedies.
Pros and Cons
The Pros
- TASTE: Lavender and chamomile flavors are pleasant and mild.
- AVAILABILITY: Herbs are relatively easy to find online, in the store and even in your backyard!
- ENHANCE OVERALL HEALTH: The perks of drinking tea aren’t limited to mood and sleep. They can also improve digestion and boost your immune system, among other things.
The Cons
- EFFECTS: Side effects like nausea or bloating can happen to some. And for some, herbals don't seem to work.
- LIMITATIONS: Pregnant and nursing women are often advised against drinking herbal teas, including lavender and chamomile. Please use them with caution.
How to Increase Deep Sleep Naturally — obvious but often overlooked!
Our recommended products are a starting point for sleep but treating insomnia is different for everyone since we are all unique. For effective tips on how to get more deep sleep, we have to examine the science behind getting shut-eye. What is essential to promote sleep?
Sleep isn’t instantaneous. It takes time to naturally drift off, from the minute you close your eyes to the seconds before you reopen them. Sleep can be split into two cycles: Non-REM and REM.
Non-REM happens when you first fall asleep. In this stage, your eyes are closed, and your body drifts between light to deep sleep.
REM is code for ‘rapid eye movement’. The REM stage of sleeping involves your eyes moving underneath your eyelids. So, why is REM sleep important?
When you are in deep sleep, the body takes this time to strengthen its immune system and make any necessary repairs.
About 90 minutes into deep sleep, you will slip into the REM cycle. From there, you’ll experience quickened breathing and increased heart rate, along with having dreams. REM sleep is also responsible for brain development, memory consolidation, emotion regulation and creativity.
Focus on increasing REM sleep, which the following can help achieve:
Block out distractions and eliminate sleep disturbances.
To transition from light to deep sleep, you must avoid any sounds or sights that may pull you out of non-REM. Try wearing sleep masks or earplugs and using black-out curtains.
Avoid caffeinated products.
We reach for a cup of coffee when we need a morning buzz or plan on pulling an all-nighter. That alone should convince you to avoid caffeine about 4-6 hours before bed.
Create a night-time routine.
Don’t just lie in bed awake! You need time to unwind before the tiredness sets in. Spend an hour or so before bed relaxing. Whatever your preference: reading, journaling, or a warm bath?
Keep your schedule consistent.
If you fall asleep at 1 a.m. tonight, you might have difficulty falling asleep at 10 p.m. tomorrow night. A regular bedtime each night can help you better regulate your sleep patterns.
Your mental health is on the line with insomnia. The power of routine and simple remedies can help.
How We Conducted Our Study?
We should aim for REM sleep every night. Some of us are closer to achieving it, but it’s in the cards for all of us! Using trusted devices, courses, and natural products could be exactly what your body needs.
There are countless remedies for insomnia and restlessness. The problem is figuring out what works best for your body, budget, and schedule.
We hand-selected different options for varying needs and price points. Here’s how we compared them to suit your needs.
- Pricing: How affordable is this option? Is it worth the price?
- Access: Can you secure this online, in-store or from your backyard?
- Benefits: What makes this option worthwhile compared to the others?
- Ease of Use: How easily can you add it to your daily routine or diet?
- Refunds: What is the refund policy or a money-back guarantee, if any?
- Limitations: Does this option have any glaring disadvantages to recommending it?
Getting enough sleep at night should be priority #1: That’s why we saved you some time and compiled our top remedies for your sleep struggles!
You can always research these options further. Otherwise, it’s about time you tried something new.
Conclusions
How often do you hit snooze on your alarm or spend a few extra minutes groggily lying in bed?
With how hectic your day is, symptoms of a sleep disorder may be harder to shake at night. Waking up every few minutes and frequently tossing and turning will make getting a good night’s rest nearly impossible.
Fortunately, more research has been done on the sleepy and sleepless areas. From the best tea for sleep to a science-backed course, something out there will help you unlock more restful sleep.
Sometimes, the cause of your restlessness can be linked back to your rampant thoughts.
This is especially true if you’ve ever stayed up thinking back on the day’s events or creating a mental to-do list for tomorrow. Retraining an active Inner Critic to support your sleep could revolutionize your evenings.
Regardless of what option you pick from this list, your nights may be considerably easier to navigate.
Here’s to less groggy mornings and more deep sleep!
The Heartmanity Blog is a hub for mindfulness, brain fitness and emotional intelligence. Check out our newest section, Habits for Health! And if you'd like personal support, contact us directly!
