There are countless insomnia remedies that promise to solve all your sleep troubles, but do they really work?
We’ve compiled a list of some of the most popular insomnia remedies – how many have you tried?
1. Lavender everything
The soothing scent of Lavender can promote a better sleep, and there’s some studies which show an increase in deep sleep after using it. From a few drops of essential oil on your pillow to Lavender scented candles (remember to blow out before trying to sleep), there are plenty of Lavender scented products available.
2. Sleeping tablets
If you’ve struggled with sleep for a long time, you may have already been to see a GP. In some cases, a GP will prescribe sleeping tablets which may help in the short term, but unfortunately, the tablet doesn’t address the root cause of your poor sleep.
3. Over the counter pills and remedies
There are lots of vitamins and over the counter medications that claim to promote good sleep. Many have ingredients which are thought to help. How many over the counter medications have you tried?
4. Lotions and potions
Similar to Lavender, there are numerous pillow sprays, room sprays, moisturisers and more which contain calming and soothing scents such as Bergamot and Chamomile. If you haven’t tried this yet, have a look at high street brands such as Lush or ThisWorks.
5. Herbal tea
The same principle applies to herbal teas, with calming flavours such as chamomile and valerian. Sipping on a warm, comforting drink without the addition of caffeine is a tried and tested night time ritual.
6. Weighted blankets
Many chronic pain sufferers and poor sleepers alike find comfort in a weighted blanket. It is supposed to mimic the feeling of being hugged, ridding you of any anxiety and clearing your mind ready for sleep. Maybe this is one to try in the Winter months.
7. White noise
You can purchase white noise machines which can be placed in the bedroom, or you can find a white noise playlist on popular streaming services and play the sound through your phone or speaker. This method is often used on children and is supposed to help to block out external sounds which would otherwise wake you up.
Podcasts have been on the rise over recent years and aren’t showing any signs of slowing down. There’s a podcast for everything now, so choose a topic and settle down for the night. Make sure to set your device to stop after your chosen time, otherwise you might wake up hours later to find it still playing. The same goes here for calming music or sounds. There are lots of playlists or apps that play soothing sounds such as babbling brooks or ocean waves to help you drift off to sleep.
Practicing meditation helps to clear the mind. Whether you spend 2 minutes or 30 minutes, taking some quiet time to sit (or lie) and reflect can be really helpful. Try to set aside a few minutes each evening to relax, switch off and think of your happy place.
Some people are unable to exercise due to medical conditions, but even 10 minutes of gentle movement is beneficial. Exercise uses up excess energy and helps to build the sleep drive. You may find you sleep much better after a workout.
Of the insomnia remedies listed above, which ones have you already tried? Most of the suggestions given here are better suited to shorter term insomnia issues. If you have tried some insomnia remedies already and have had trouble sleeping for a long time, you may need expert help. The NHS recommended treatment for insomnia is Cognitive Behavioural Therapy for insomnia, which typically takes 6 weeks to complete. Remember, it takes a long time to develop a sleep issue, so it won’t be fixed overnight.