Melatonin

A hormone central to sleep-wake cycles. Consider a supplement 30 minutes before sleep. For dosage and timing, always seek a doctor's advice.

Valerian Root

Traditionally used as a sedative. Available in supplement form, typically 300-600mg before bed.

Chamomile

Valued for its calming properties. Drinking chamomile tea 30 minutes to 1 hour before sleep is suggested.

Lavender

Aromatherapy using lavender essential oil can enhance relaxation. A few drops in a diffuser or bath pre-sleep can be soothing, or consider lavender capsules after consulting a healthcare provider.

Warm Milk

A traditional remedy for insomnia; drinking a cup of warm milk before bedtime may be helpful.

Passionflower

May increase GABA levels in the brain, aiding relaxation. Available as tea or supplement.

Magnesium

This mineral can relax muscles and nerves. Consume foods abundant in magnesium like nuts, seeds, and whole grains, or ponder a magnesium supplement.

Lemon Balm

Traditionally utilized to lessen stress and anxiety. Consume as tea or in supplement form. Add about 1-2 teaspoons of dried lemon balm leaves to a cup of boiling water. Let it steep for 5-10 minutes, then strain. Drink 1-2 cups of lemon balm tea in the evening or before bedtime to help with relaxation and to promote sleep.

Sleep Hygiene

Ensuring a consistent sleep schedule, maintaining a dark, quiet, and cool environment, and avoiding electronic devices pre-bedtime can aid sleep.

Limit Caffeine and Alcohol

Reducing or avoiding these substances, particularly in the evening, is beneficial since they can hamper sleep patterns.

Meditation and Deep Breathing

Techniques like mindfulness meditation, progressive muscle relaxation, and deep breathing can foster relaxation and sleep preparation.

CBD Oil

Preliminary studies hint that CBD might promote sleep. Always choose a reputable product and consult a doctor for dosages.

Bananas

Enriched in potassium, magnesium (potentially muscle-relaxing), and the amino acid L-tryptophan which can be converted into sleep-promoting serotonin and melatonin in the body. Make sure not to cunsume bananas if diabetic.

Epsom Salt Bath

Epsom salt's magnesium content can aid muscle relaxation and sleep. For optimal results, add 2 cups to a warm bath and soak 15-20 minutes pre-bedtime.

Tart Cherry Juice

Contains sleep-enhancing melatonin and tryptophan. Drinking a cup 1-2 hours before bedtime might be beneficial.

Hops

Cherished for its sedative properties. Accessible as a supplement or tea.

White Noise Machine

Useful for blocking background noises, thereby offering a consistent auditory environment that can ease sleep onset and maintenance.

Acupuncture

Some individuals experience insomnia relief through acupuncture. Session frequency and duration should be tailored to individual needs.

St. John's Wort

A herb frequently used for depression that might also address insomnia. Due to potential medication interactions, it's crucial to consult with a healthcare provider before using.

Regular Exercise

Regular physical activity can improve sleep quality. However, it's suggested to conclude exercises a few hours before bedtime to ensure no interference with sleep.