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NATURALINSOMNIA REMEDIES
INSOMNIA
is the most common
sleep complaint,
occurring in up to
50% OF ADULTS.*
From A to Z
zS
z
AVOID THESE ACTIVITIES AT BEDTIME
•	 Working
•	 Looking at a smartphone or tablet
•	 Eating a heavy meal
•	 Drinking alcohol
•	 Consuming caffeine
•	 Exercising or doing chores
Can’t fall asleep or stay asleep? Sleeping pills have unpleasant side effects and
some users even develop a tolerance to the drugs. Fortunately, there are many
natural, effective alternatives to taking sleep meds.
TRY CERTAIN FOODS, HERBS & SUPPLEMENTS
•	 Drink a glass of warm milk or chamomile tea
•	 Take in less sugar every single day
•	 Consume caffeine only in the morning
•	 Eat spicy foods no later than lunchtime
•	 Eat more pro-sleep foods (cheese, almonds, salmon,
cherries, kiwi and bananas)
•	 Experiment with herbs (chamomile, kava, passion
flower, St. John’s wort, lemon balm, California poppy)
•	 Try sleep-promoting supplements (melatonin, valerian
root, magnesium. lavender, glycine)
TRY TO MANAGE YOUR STRESS
•	 Take up meditation and/or yoga
•	 Try journaling so you worry less at bedtime
•	 Visualize a relaxing scene while in bed
•	 Play gentle, slow music to help you sleep
•	 Relax your muscles with repeated tensing and releasing
OPTIMIZE YOUR SLEEP ENVIRONMENT
•	 Keep the bedroom relatively cool
•	 Choose comfortable, natural-fabric bedding
•	 Turn off the lights or wear an eye mask
•	 Dial down the noise level or wear earplugs
MAKE LASTING LIFESTYLE CHANGES
•	 Increase your exposure to sunlight
•	 Try a few hours of indoor light therapy
•	 Do not take naps during the day
•	 Take a warm, relaxing bath or shower before bed
•	 Put a few drops of lavender oil on your pillow
or in your bath
•	 Exercise regularly (but not right before bedtime)
buenavistarecovery.com
Source: aasm.org/cdc-analysis-finds-low-rate-of-prescription-sleep-aid-use-in-u-s

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Natural Insomnia Remedies From A to Z Z Z's

  • 1. NATURALINSOMNIA REMEDIES INSOMNIA is the most common sleep complaint, occurring in up to 50% OF ADULTS.* From A to Z zS z AVOID THESE ACTIVITIES AT BEDTIME • Working • Looking at a smartphone or tablet • Eating a heavy meal • Drinking alcohol • Consuming caffeine • Exercising or doing chores Can’t fall asleep or stay asleep? Sleeping pills have unpleasant side effects and some users even develop a tolerance to the drugs. Fortunately, there are many natural, effective alternatives to taking sleep meds. TRY CERTAIN FOODS, HERBS & SUPPLEMENTS • Drink a glass of warm milk or chamomile tea • Take in less sugar every single day • Consume caffeine only in the morning • Eat spicy foods no later than lunchtime • Eat more pro-sleep foods (cheese, almonds, salmon, cherries, kiwi and bananas) • Experiment with herbs (chamomile, kava, passion flower, St. John’s wort, lemon balm, California poppy) • Try sleep-promoting supplements (melatonin, valerian root, magnesium. lavender, glycine) TRY TO MANAGE YOUR STRESS • Take up meditation and/or yoga • Try journaling so you worry less at bedtime • Visualize a relaxing scene while in bed • Play gentle, slow music to help you sleep • Relax your muscles with repeated tensing and releasing OPTIMIZE YOUR SLEEP ENVIRONMENT • Keep the bedroom relatively cool • Choose comfortable, natural-fabric bedding • Turn off the lights or wear an eye mask • Dial down the noise level or wear earplugs MAKE LASTING LIFESTYLE CHANGES • Increase your exposure to sunlight • Try a few hours of indoor light therapy • Do not take naps during the day • Take a warm, relaxing bath or shower before bed • Put a few drops of lavender oil on your pillow or in your bath • Exercise regularly (but not right before bedtime) buenavistarecovery.com Source: aasm.org/cdc-analysis-finds-low-rate-of-prescription-sleep-aid-use-in-u-s