Insomnia is on the rise with an estimated 10%-30% of the population suffering, possibly even as high as 50%-60%. In these times of uncertainty, chronic stress, pressure to over achieve, and packed schedules, we are either sacrificing sleep or engaging in habits that don’t allow us to ease into a relaxing and calming nights slumber, or if we do manage to sleep we wake up constantly throughout the night.

Besides being mindful of our thoughts, learning to slow down during the day and take deep breaths, engaging in stress management techniques, and learning to let go of perfection. There are things we can do to help lull as into a blissful full nights sleep.

Using natural herbs and supplement has been show to work for many people for both falling and staying asleep throughout the night.

Herbs and Supplements for better sleep include:

Chamomile

Velerian

5- HTP

Gaba

L-tryptophan

Lavender

Hibiscus

Lemon Balm

Passion Flower

Magnesium

Kava

Don’t worry, you don’t have to buy all these individually, a good supplement blend or tea blend will have multi- ingredients in them.

Some people find results using Melatonin, but I find this supplement to be “hit and miss” for most individuals. Melatonin is a hormone secreted by the pineal gland to naturally lull  us to sleep. However, talking this in a supplement can eventually dampen your body’s natural ability to produce it. It’s possible to use this supplement for the short-term use , such as when feeling jet lagged , but many individuals find that they need to keep increased their dosage over time in order for it to stay effective long-term . Some people have even reported that it makes their sleep worse or gives them weird dreams at night.

Other important tips for optimal sleep:

Avoid alcohol close to bedtime . Drinking before bed increases disruptive sleep patterns, snoring, sleep apnea, and over all sleep quality.

Get off all electronics at least one hour before bedtime and use blue light blocking glasses when on your smart phone or computer, especially at night

Keep your room at cool temperature around 70F or 20C

Make sure your room is completely dark. If there is light that comes in through the window from street lamps, cars passing by or other homes, you may want to consider black out curtains or an eye sleeping mask.

No caffeine (including from soda) or sugar after 2:00 in the afternoon.

Keep workouts to as early as possible in the day. Mornings are the best time to workout.

Get at least 20 minutes of sunshine or daytime light a day.

Go to bed and get up at the same time everyday, even on your days off.

Meditate or do deep breathing exercises before bed. There are many video on this on YouTube.

Try some restorative/gentle yoga or kundalini yoga before bed. There are also some great guided videos available on YouTube.