How To Sleep Better (& Faster) In 8 Steps

Do you feel tired even after you had a long sleep?

Or do you have trouble falling asleep? 

Have you tried everything, but nothing seems to really work for you?

Well, here's how to sleep better and faster in just 8 easy steps.

In this way, you will manage to have a good and restful sleep.

Note: This guide is based on my own research on relieving insomnia.


1. Drink Chamomile Tea


Chamomile tea is known as a beneficial tea for your health.

It is used to treat and prevent many diseases, but it is also a good drink for you.

Actually, it is recommended to have a drink before you go to bed, if you want to have a deep sleep.

Yet, not all drinks are beneficial for you!

However, chamomile tea is one of the best drinks that you can have.

So,  those little yellow flowers can actually help you fall asleep.

That's because chamomile tea has some advantages about which you may not heard:

  • has calming effects
  • reduces anxiety [1]
  • contains flavonoids

Thanks to these properties, it is considered a great home remedy for those who have sleep problems.

So, all you need to do is to drink a cup of tea before you go to sleep.

It is as simple as that! Do you want to know how to prepare it?

If your answer is yes, then let's have a look at the instructions.

All you need is:

  • 1 teaspoon of chamomile dried flowers or a teabag 
  • 1 cup of water
  • 1 teaspoon of honey (optional)

These are the instructions:

  1. Put the water into a kettle.
  2. Heat it until it boils.
  3. Once boiled, put the chamomile flowers/teabag in a cup.
  4. Cover the flowers with hot water.
  5. Allow the tea to steep for 4-5 minutes.
  6. Strain the tea from the cup.
  7. Add honey to it and enjoy!

When is the perfect time to drink it?

In the evening, of course! Actually, you should drink it about 45 minutes before you go to sleep.

How much tea should you have?

Well, one cup is enough for you! One cup per day or per evening, of course!

I want to tell you something else. You don't really need to drink the tea hot or warm.

You can prepare some iced tea by adding ice to it.

Also, you can include other ingredients in it (like ginger).

There are so many options from which to choose!

So, you don't have an excuse for not drinking chamomile tea.

It is both delicious and effective, thus you should definitely try it!

SUMMARY

Chamomile tea is one of the best herbal teas that can help you with your sleep problems.

Thanks to its properties, it has a calming effect.

So, all you need to do is drink a cup of chamomile tea before you go to bed.

 

 


2. Special Supplement


As you probably guessed, drinking chamomile tea alone won't be enough.

So, you also need a high-quality supplement that can help you fall asleep fast.

However, finding such a product is a hard job, isn't it?

That's because most sleep supplements sedate you. 

“What's wrong with that?” you may ask. 

Well, the problem is that when you are sedated, you don't have a qualitative sleep.

So, you might feel tired even if you slept the whole night.

The good news is that I know a product that is different!

This is Sleep Support Plus, an amazing product that works better than other supplements!

In fact, it has so many benefits that you'll love it instantly:

  • has some great ingredients (both classic and herbal)
  • boosts melatonin production 
  • dosn't trigger the regular side effects
  • doesn't work by sedating you
  • its previous users are satisfied with the results

As you probably know, melatonin is a hormone that helps you fall asleep.

So, by increasing the production of melatonin, this product basically makes you fall asleep faster.

Moreover, it is both effective and safe. It doesn't cause common side effects, which is great!

Now, let me tell you how it works.

The point is that it doesn't sedate you. We already talked about that.

What does it do then?:

  • boosts sleep sensation at night, not during the day
  • leads to a deep and healthy sleep (without nightmares)

Are you afraid that you're going to doze off during the day? 

Don't worry, this won't happen!

That's because this product helps you have a good sleep at night, not during the day.

Other supplements might make you feel sleepy all day, but this one is different, I told you!

Sleep Support Plus is so wonderful that you will be amazed with its good results.

So, give it a go and see with your own eyes what it can do.

You will forget about the long sleepless nights and you will be full of energy again!

SUMMARY

A high-quality supplement can be one of the best solutions for you.

That's why I recommend you try Sleep Support Plus, an amazing product.

It can not only help you fall asleep easier, but it also improves the quality of your sleep.

 

 

 


3. Epsom Salt Bath


No, I didn't make a mistake! You've read it right!

Taking a bath can actually help you sleep better.

However, for better results, you need to add something to your bath!

What is that?

Well, it is Epsom salt. Do you know what Epsom salt is?

It's a mineral salt that contains a high quantity of magnesium.

So, it is especially good for those who cannot fall asleep easily.

Why is that so?

  • allows your body to absorb the magnesium that it needs
  • can improve the quality of your sleep
  • can help you fall asleep faster

So, before you go to bed, make sure you take an Epsom salt bath.

This will relax your body and will allow you to get the magnesium you need.

Why do I always mention magnesium?

Well, that's because people who have sleep problems need this mineral.

It can help them have a long and qualitative sleep.

Now that you know this, let's see how you can prepare your bath:

  1. Fill your bathtub with warm water (not hot).
  2. Add 1 to 2 cups of Epsom salt to the water.
  3. Relax your body for 12-15 minutes.

It is as simple as that! 

However, make sure that you have a bath right before you want to go to bed.

In this way, you will have the best results. 

So, what are you waiting for?

Have a salty bath and I'm sure that you will sleep longer and better!

SUMMARY

Taking a bath is another effective remedy for you. 

However, for better results, I recommend you add Epsom salt to your bath.

It can relax your body and help you fall asleep faster (thanks to its advantages).

 

 


4. Lavender Oil


Do you know what lavender looks like? 

It is a small purple flower that has a pleasant smell.

Maybe you already used a perfume made from lavender.

Beside the pleasant smell, lavender has other beneficial properties.

Yes, you guessed right. It's one of the essential oils that can help you fall asleep easier. [2]

How come? Well, let's have a look at its benefits:

  • improves the quality of your sleep
  • helps you relax
  • makes you catch some z's 

These are the reasons why lavender oil is the perfect oil for you.

The next question is: how should you use it?

Well, you have two options: you can either apply it on the skin or use it for aromatherapy.

Let's start with the fist option. Yes, massage is a good remedy for your sleep problem.

It's even more effective when you use lavender oil to massage your body. 

However, lavender oil should be used according to some instructions:

  1. First of all, you need to dilute the lavender oil with a carrier oil (almond, coconut or olive oil).
  2. So, add 2-3 drops of lavender oil to 20 drops of carrier oil.
  3. Apply the mixture on your skin.
  4. Massage the area for 10-15 minutes.
  5. Allow the oil to soak into your skin.

This remedy will definitely help you relax and sleep better.

Yet, if you are not a massage fan, you can choose the other option.

So, the second one is to use lavender oil for aromatherapy.

All you need to do is to apply 2-3 drops of lavender oil to your pillow and to go to bed.

It is as easy as pie, thus I highly recommend you try this remedy out.

I'm sure that you will manage to treat your problem fast!

SUMMARY

Lavender oil is well-known for its sedative and calming properties.

So, you can also use it if you have sleep issues or you simply want to sleep better.

It can be used either for massaging or for aromatherapy.

 

 


5. Include Magnesium In Your Diet


I already mentioned that magnesium is essential for you when I talked about Epsom salt.

However, taking a bath might not be enough.

That's why now we will talk about eating foods that are rich in magnesium. [3]

As I mentioned the reasons why magnesium can help you, I won't insist on that anymore.

Yet, I will make a list of the foods that are best for you.

Let's start with avocado.

Avocado is quite in fashion nowadays and deservedly so.

That's because this is a super healthy and versatile fruit:

  • a very good source of magnesium, of course
  • high in potassium, vitamins B and vitamin K
  • rich in fibers

How should you eat it? That's entirely up to you.

You can eat it for breakfast with some salt and toast or you can include it in your favorite salad.

If you like, I can suggest some recipes for you:

  • Avocado chicken salad
  • Avocado humus
  • Chocolate avocado pudding
  • Avocado tomato salad

What's next?

Well, do you like to add different nuts to your oatmeal?

Or do you prefer to eat them as a snack?

If your answer is no, you'd better start adding nuts to your diet right away.

What type of nuts should you eat?

Hold on a second! Before I you tell about that, let's talk a little bit about their benefits:

  • rich in magnesium 
  • a good source of fiber
  • contain healthy fats

Now I can tell you what are the best nuts for you. 

So, you should eat almonds, cashews and Brazil nuts.

They can easily be found in supermarkets.

Also, they make a great snack and ingredient for different recipes.

Last but not least, I will recommend some vegetables for you.

Leafy greens are a good choice as well – thanks to their benefits.

Here we can include:

  • kale
  • spinach
  • cabbage

They are good sources of magnesium and nutrients.

So, make sure that you eat them at least once a week.

This will improve the amount of magnesium in your organism and you will have a deep sleep.

Thus, make sure that you follow my advice and stay healthy and happy!

SUMMARY

Magnesium is essential for those who are dealing with sleep problems.

That's because it can make you fall asleep faster and better.

So, make sure that you eat foods that are rich in magnesium – like nuts or avocados.

 

 


6. Have A Glass Of Milk


This is a classic home remedy for insomnia, isn't it?

However, people don't praise it without any reason.

Milk is quite an effective remedy when it comes to sleep problems.

That's because it has many benefits:

  • rich in melatonin
  • contains tryptophan
  • these substances can help you fall asleep 

Actually drinking something before bedtime is really helpful, but milk is especially good.

Also, this remedy is accessible and easy to put into practice.

What is the best way to drink milk?

Well, milk needs to be warm, but not hot or boiled.

Let me tell you something else.

If you want to sweeten your drink, you can add a natural sweetener to it:

  • stevia
  • honey

When is the perfect time to have it?

Before you go to bed, of course! Did you expect me to say something else?

So, try to drink it one hour or 45 minutes before you go to sleep.

I'm sure you'll love this remedy once you try it!

Why? Because it is simple and efficient!

Thus, give it a go and enjoy your glass of milk!

SUMMARY

Milk is frequently used as a home remedy for insomnia or other sleep issues.

Actually, it can really help you with those problems, because it is rich in melatonin.

So, a glass of warm milk before bed time is exactly what you need.

 

 


7. Passion Flower Tea


Probably you've heard of passion fruit before. Maybe you even ate it.

However, did you know that there is also a flower called passion flower?

No?! Then, let me tell you about it.

Passion flower is a a well-known natural remedy that can combat insomnia.

Actually, passion flower tea is the one that will help you fall asleep. [4]

To be sure that you understand why it is so good for you, I'll tell you about its advantages:

  • help your whole body relax 
  • has a mild sedative effect
  • eases anxiety

You can benefits from all these advantages if you follow my advice.

So, make sure that you read carefully all the details below.

Are you eager to find out how to prepare the tea?

Then let's have a look at the ingredients:

  • 1 tablespoon dried passion flower or 1 tea bag
  • 1 cup hot water
  • honey (optional)

Here's how to prepare it:

  1. Steep the tea bag or dried flower in hot water for 6-8 minutes.
  2. If you want a stronger tea you can steep it for 10-15 minutes.
  3. Strain or take the tea bag out of the water.
  4. Add honey to the tea (optional).

How much tea should you drink?

One cup of tea is the ideal amount that you need to drink per day.

However, make sure that you repeat this treatment for at least 7 days, if you want to have good results.

Also, as usual, this tea should be drunk before you go to bed.

Now that you have all the information that you need, you are ready to put this remedy into practice.

So, make sure that you give it a try!

SUMMARY

Passion flower tea has long been used as a treatment for insomnia.

So, I'm sure that it also can help you improve your sleep. 

In fact, a cup of passion flower tea before sleep is one of the best drinks that you can have.

 

 


8. Avoid Caffeine In The Evening


Do you have the habit of drinking coffee in the evening?

Well, this time I have to disappoint you.

Drinking coffee in the evening is not beneficial for you.

So, you have to give up on this habit if you want to have a better sleep.

Why is that? Because coffee does not improve your sleep, on the contrary:

  • reduces the amount of deep sleep
  • makes you stay awake too much time
  • doesn't allow you to have a good sleep

Does this mean that you have to eliminate coffee from your diet entirely?

No way! You just need to drink coffee in the morning, not in the evening.

Actually, I advise you to stop drinking coffee 6 hours before you go to sleep.

However, not only coffee is on our list.

You can add here any drink that contains caffeine – like:

  • Coke
  • green tea
  • black tea
  • energy drinks
  • espresso

The good news is that you can drink something else – like the drinks that I have already recommended to you.

So, keep in mind that you must avoid caffeine in the evening, if you want to have a deep sleep.

This might be difficult to do at first, but I assure you that it is worth it.

SUMMARY

Coffee might boost your energy in the morning, but it doesn't let you fall asleep in the evening.

So, you need to stop drinking coffee 6 hour before your bedtime.

Also, make sure that you avoid everyting that contains caffeine in the evening.

 

 


My Final Verdict


Do you want to improve your sleep?

Do you want to feel refreshed after a long and deep sleep?

Here's how to sleep better and faster in just 8 easy steps:

  • Drink chamomile tea
  • Special supplement
  • Epsom salt bath
  • Lavender oil
  • Include magnesium in your diet
  • Have a glass of milk
  • Passion flower tea
  • Avoid caffeine in the evening

These natural remedies will certainly help you sleep better.

So, give them a whirl and you won't regret it for a second.

 

 

References:

1.https://pubmed.ncbi.nlm.nih.gov/-12531167/

2.https://pubmed.ncbi.nlm.nih.gov/-12112282/

3.https://pubmed.ncbi.nlm.nih.gov/-33865376/

4.https://pubmed.ncbi.nlm.nih.gov/-29354614/

 

 

Written by 

Sara is passionate about health, beauty and cosmetics. She likes to do research and to find new information about various medical topics. You can connect with her via Linkedin.

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