• Drinking certain teas, such as chamomile and valerian root, may help you relax before sleep

There are few things as soothing as a hot cup of tea, especially before bed. Some types can help you relax, slow down, and unwind after a long day. Many types of herbal tea have been used as natural sleep remedies for centuries, thanks to their ability to fight insomnia, stress, and anxiety. Some have even been studied for their sleep-promoting properties.

• Magnolia tea,Low caffeine green tea, Chamomile tea, Lavender tea, Valerian tea, Passionflower tea
• Magnesium: The Sleep Mineral

Magnesium can help you sleep longer, get better quality sleep, and feel less tired. Magnesium is found in foods like nuts, leafy greens, whole grains, dairy, and soy products. Consult your doctor before adding any supplements to your diet

• Melatonin: The Sleep Hormone

Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to light at night can block melatonin production.

• Aromatherapy for Restful Sleep

Some studies show that essential oils such as lavender, cedar wood, and bergamot can help improve sleep. Be careful when using essential oils for aromatherapy since they can be very potent. Always dilute the essential oil in a carrier oil before using it on the skin.

• Valerian Root: A Natural Sedative

Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinal is have been widely studied

• Establishing a Healthy Sleep Routine

For those who do not get enough sleep on a regular basis, implementing a bedtime routine can provide a foundation for sufficient rest. A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before going to bed. Your bedtime routine can be tailored to fit your specific needs and sleep environment. By incorporating sleep hygiene tips into your daily regimen, you can prime your body and mind for restful sleep.

• Relaxing Bath or Shower

A Warm Bedtime Bath Can Help You Cool Down and Sleep Better Research suggests a warm bath or shower an hour or two before bedtime can help you unwind and fall asleep faster. Why? It will help lower your core temperature, and that’s a circadian sleep signal.

• Mindfulness, Yoga, and Meditation

Mindfulness meditation is hypothesized to target multiple cognitive and emotional processes that contribute to poor sleep quality. It has been shown to decrease ruminative thoughts,diminish emotional reactivity, and promote impartial reappraisal of salient experiences, which together may facilitate sleep.

• Dietary Adjustments for Better Sleep

Certain nutrients and hormones help promote sleep. Tryptophan, found in turkey and fish, promotes serotonin production. Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation.

• Creating the Ideal Sleep Environment

• Darken Your Room. Light slows the production of melatonin, a naturally-occurring hormone that promotes sleep. …
• Lower the Temperature. …
• Choose a Comfortable Mattress and Sheet Set. …
• Reduce Noise.

Conclusion

Sleep is essential for the health of human beings, and enhancing the sleep through natural remedies doesn’t acquire any tortuous or costly therapies. By including many of these therapies into your day time routine, you can have best sleep practices and intensify your chances of better deep, regenerative rest. The natural therapies mentioned above in this article can assist  you wake up feeling revived, energized, and prepared to take on the day forward.