If you suffer from sleep apnea, having to deal with insomnia on top of your other night-time issues can be pretty miserable.Not only do you have difficulty breathing at night - when those breathing problems wake you up, it’s really hard to get back to sleep!
And sleep apnea can make it challenging to even get to sleep in the first place.
Your CPAP mask might be uncomfortable, you can’t find the right position to sleep in, the room might seem too warm, and your mind is already running with a hundred things you’re thinking about.
Fear not! In this comprehensive guide, we’re going to cover:
Let's jump in!
10 Quick Sleep Problem Fixes
To quickly fix your insomnia so that your head hits the pillow tonight and helps you get that amazing sleep your body so desperately craves, give these quick sleep problem fixes a try:
1. Create a Bed Time Ritual
Your body lives, not in a straight line, but in cycles. You actually have a wake and sleep cycle regulated by hormones that dwells naturally in your brain.
With our busy lifestyles, electric lights and laptop and smartphone screens that stay on well past sunset hours, and stressed schedules, it’s more important than ever to set up a bed time ritual. This way, you’re actually working with your body’s natural rhythms instead of fighting them.
2. Set a Consistent Bed Time
The first step to having a ritual is to set a consistent bed time. It could be after the 11:00 pm news, after reading for an hour, or at another time.
Try to set it so that you have at least an hour of sleep before midnight, since it’s those hours that benefit your body the most.
3. Eat a Light, Early Dinner
Eat lightly but fully in the evening, as part of your night time ritual. You don’t want to be having digestive problems just as your body wants to drop off into dream land. This is an important habit to have as well, since it contributes to your body’s overall health.
Also, prohibit snacks for at least an hour before your bed time. Make sure your stomach is pretty empty. While you’re at it, say no to any stimulating beverages like alcohol, caffeine teas, or wines. If you do want something in your tummy, have a small glass of milk.
4. Turn off Electronics 45 Minutes Before Bed Time
It’s time to unplug nice and early every night, so that you get the best sleep. This means turning off the smartphone, laptop, computer, and even the television well before bed.
Give your body time to get used to it actually being dark out. That will help your natural sleep cycle. You also want to make sure that no electronics are in the bedroom. It may be convenient to be able to watch TV from bed, but it’s not good for your sleeping.
5. Write Your Thoughts Down
One constant temptation of electronics is that it’s easy to convince yourself to keep working, because you’re stressed you didn’t get as much done during the day as you wanted to.
Relieve that stress by taking out a notebook and pen and writing your thoughts down during the time before bed.
Empty your mind of stressful thoughts, projects, and deadlines. Write this out by hand, not on a computer. The very act of writing it down will help you release and relax.
6. Dim the Lights!
Yes, mood lighting really does work! It’s light that keeps your brain thinking that it’s still day time.
So, keep your bedroom lights very dim, and, about 30 minutes before bed time, start turning off the lights in the house, too. It’s time to go to bed, so all of these little acts contribute to the ritual and help your brain slow down and relax.
7. Turn Down the Temperature
Did you know your body sleeps better when it’s cool out? Keep your thermostat turned down in the night and have a light fan or air conditioning blowing when it’s hot out.
Your mattress and blankets may be keeping you unintentionally warm, so it pays to seek out cooler options. Then you get to snuggle in your blankets, and your natural body heat will keep you warm, while the rest of your bedroom is cooler.
8. Clean and Refreshed
Make sure your bedroom, blankets, sheets, and pillows are cleaned and washed regularly. Yes, it may not seem like it makes a big difference, but often the bedroom is the last place people think to keep clean. It happens.
Pet hair, dust, and dirty sheets can contribute to insomnia problems, too. Don’t forget to flip your mattress every once in a while, as well.
9. Turn the Clock Away
It’s not good for your restfulness to have a clock face staring at you as you try to fall asleep. It’s like a staring red reminder that you aren’t falling asleep fast enough, which is annoying and puts pressure on you.
Turn the clock face away so that you can reach it, but at least you can’t see that glaring glow.
10. Breathe with Me
Falling asleep is all about relaxing not just the brain, but the entire body. You want to mentally wind yourself down. When you suffer from insomnia, you know how difficult this can be. It’s like as soon as those lights turn off, your brain snaps awake. Not good!
Instead, lay on your side or back, whichever’s most comfortable for you, and start deeply breathing. Count to seven while inhaling, hold for four seconds, then count to eight to fully exhale. Repeat this again, while saying “relax” at the same time in your mind. Within about 10 deep breaths, you can find yourself falling asleep.
Getting Insomnia Relief
So, these are the top ten quick fixes for falling asleep. They do work, but they are all about creating a sleeping ritual.
There are some over-the-counter sleep aids that help as well. However, what if you want to stay away from potentially addictive pills?
There are many reasons for staying away from medications – adverse side effects, the cost of medications, doctor visits, and possibly negative reactions that might interfere with your sleep apnea.
How you would you like to fall asleep quickly, easily, and comfortably, stay asleep even with your sleep apnea, and wake up really feeling like you got a great night’s sleep?
Is there a better, eleventh option for a quick fix to help with your insomnia, so that it works tonight?
Natural Insomnia Remedies – Herbal Teas
There are better options! Chronic sleeplessness and sleeping problems can be remedied with natural herbal teas, essential oils, and supplements.
The fact is, humans have been dealing with insomnia for as long as mankind has been around, and the plant based world of healing has helped countless insomnia sufferers.
You might not even know that many sleep and sedative medications are actually based on or use the same ingredients as the following remedies. These are just the natural options in their purest form.
THE BENEFITS OF USING NATURAL REMEDIES ARE NUMEROUS:
- They are healthier for your body because they don’t contain any strange chemicals.
- There are very few, if any, side effects, and those that do exist are minor.
- Herbal remedies come solely from the natural world, so they weren’t cooked up in a laboratory.
- Overall, they are usually less expensive than medications and the doses are smaller, so you will save money using herbal remedies.
You don’t need a prescription with any of these herbal teas, essential oils, or supplements. So, you can buy them right now and enjoy them that much faster, instead of waiting for a doctor’s appointment to get a prescription.
Also, these solutions work with your body’s natural processes, being digested quickly and going right to the source of your insomnia – your nervous system. You’ll feel not only restful, but soothed and comforted. You’ll get peace of mind knowing you’re treating your body well – and you’ll also fix the problem of suffering from insomnia.
What Are the Herbs That Work?
Chamomile has been used to help sleep for centuries. The flowers are harvested from the stems, are dried, and can be steeped in a tea for insomnia, or they can be extracted to produce chamomile oil. Roman chamomile is the most popular variety.
Valerian root, either by itself and powdered to become a tea, or extracted for the oils and supplements, is one of nature’s sedatives. It also calms and relaxes the body, including your nervous system and the muscles.
Lavender’s soothing herb scent has long been used in bedrooms for relaxation, purification, and sleep. Lavender oil is one of the most popular essential oils, and it is usually combined with others in a sleeping oil blend.
Kava kava is another root, this one from the South Pacific islands. It has a calming effect on your brain and body, and is another of nature’s relaxing sedatives. Kava roots are normally included in insomnia quick fix teas.
You have no doubt heard of melatonin. It’s a hormone naturally manufactured in your brain that helps control your sleep and wake cycles. When you include melatonin in a supplement, it helps tell your brain that it’s time to go to sleep now.
Yes, this comes from the same plant that is used to brew beer. Hops extract also, surprisingly, helps with insomnia and sleep disorders. Who knew?
Another very popular herb used for hundreds of years, it does have a light lemony scent that flavors sleeping aid teas and supplements. It’s both a sleep aid and a digestive aid.
These are the most common ingredients that you’ll find in natural herbal remedies that quickly fix insomnia.
Which Herbal Insomnia Remedies Work?
How do you know which herbal insomnia remedies will actually work?
Everyone’s body is a little bit different based on your personal genetics, where you live, and the stresses you have in your life. There are quite a few options on the market, so it can be confusing and bewildering trying to choose one over the next one. Knowing which herbal insomnia remedies work will get you the quick fix that you’re looking for. That way, you’ll soon be off to dreamland.
The following remedies all work based on excellent online reviews and actual insomnia sufferer testimonials. These are the best, top herbal remedies.
*Best Herbal Teas for Sleep Insomnia
Tea is like no other evening beverage. It is soothing, comforting, smells good, and is a wonderful way to give your body a cue to start relaxing and letting go of the day, in preparation for sleep.
As part of your evening ritual, turn off the television (especially the one in the bedroom), turn off any other devices, and make yourself a nice warm cup of a top rated tea. Enjoy it by itself, with no other distractions, and let your mind start to slow down.
Try one of these three insomnia blends:
Day is Done Relaxing Sleepy Tea from Dr. Rosemary’s Tea Therapy is made from all natural, organic ingredients that seem to come right out of a well tended garden – chamomile, valerian root, raspberry leaf, and peppermint.
With a dash of cinnamon for warming comfort, this tea blend is one of the best for insomnia. When you open the package, you can see the different types of herbs and plants.
This tea blend not only helps you fall asleep better, it also detoxifies your body and relaxes you as well. All of the herbs and the cinnamon spice present are designed to taste good, with no caffeine or any stimulating ingredients that will keep you awake.
Also, if you were worried about having any drowsiness the next day, this tea won’t give you that. It has a great taste and helps soothe you before bed time.
You simply place one rounded teaspoon of tea into your cup or infuser, and add 8 ounces of very hot water. Let steep for about 3-5 minutes, and then enjoy.
This herbal tea for insomnia comes in a 2 ounce package of loose leaf tea. Depending on how strong you like your tea, it makes between 40 and 50 cups.
This highly rated and best herbal tea by the well respected and much loved brand Tea Tonix for insomnia sufferers contains plenty of soothing, relaxing, and potent organic ingredients. This includes chamomile and lavender blended with valerian, passionflower, hops, kava kava, lemon balm, catnip, violet leaves, and vervain.
To use, you steep the loose leaf tea for about 5-7 minutes in a tea pot or French press, and then pour into your favorite mug. One tablespoon of tea is good for 8 ounces with very hot water. The longer you steep, the more pungent the flavor.
Tea Tonix recommends adding a tiny bit of sweetener if some of the herbs have a strong taste. You should have this Be Sleepy tea about one hour before bed-time. It makes between 20 and 30 cups of tea in its 1.4 ounce bag.
Wild Foods has created a special, high quality and organically grown insomnia blend for those suffering from chronic bed time woes. This herbal Egyptian chamomile tea will help you improve your sleep quality by relaxing your nervous system.
It includes whole chamomile flowers. This tea only contains chamomile, so you won’t have other herbs interfering with its potent insomnia fighting powers.
Chamomile even helps if you have an upset stomach, which can also contribute to insomnia. Chamomile contains a natural bioflavonoid chemical called apigenin, which reduces anxiety and calms the nervous system.
When you open the bag, you see only the whole preserved organic chamomile flowers, with no other ingredients. It’s like they were picked fresh from the garden just days earlier. Chamomile has a sweet, herbal flavor that makes it pleasant to drink. It has no caffeine whatsoever.
It comes in a 4 ounce bag, so you get so much more than the other two types of herbal teas. To brew, just use a teaspoon of this natural loose tea with 8 ounces of very hot water. Let it steep for about 6 to 8 minutes, depending on your preferred strength.
Then strain or infuse and enjoy at night. You can also cold brew this tea on warm nights when you don’t want a hot cup of tea. A tea ball, tea infusing spoon, or tea strainer in your tea pot are all recommended to get the full flavor.
*Best Essential Oils for Insomnia
How would you like to have a perfumed fragrance that helps you sleep? By activating your sense of smell, which is a portion of your brain connected to memory, essential oils immediately hit your nervous system with a potency unrivaled by many other types of sleep aid products.
Fragrances are also intimately connected to balancing your energy, so this will help calm you, slow your active thoughts down, and prepare your body to sleep at night.
These essential oils are all natural, with no added chemicals, are kept in dark glass to seal in the freshness, and should be stored away from direct sunlight. The following blends contain several different perfectly measured infusions of essential oils, increasing the effectiveness compared to just one kind.
How do you use essential oils? You place a few drops under your pillow, on the bottom of your feet, on pulse points, or in a diffuser in your bedroom at night, to release the scent into the air.
If one essential oil is amazing for helping your insomnia, then eight different kinds will really be effective. In this Good Night Synergy essential oil blend from Edens Garden, you get Roman chamomile, clary sage, copaiba, lavender, Peru balsam, sandalwood, sweet marjoram, and ylang ylang all in one dark glass amber bottle.
It comes with a European style dropper cap for easy application to your pulse points, and the bottles come with a special “150 Ways to Use Essential Oils” brochure to help you.
These oils are specially tested and 100% certified pure grade quality with no pesticides, herbicides, or other chemicals used in the making. Together, the eight plant oils in this blend are pleasantly cozy, smell relaxing and good, and promote your evening rest.
It also comes in four sizes, so if you are deeply satisfied, you can purchase a larger quantity. It comes in a 5 ml, 10 ml, 30 ml, and even a 100 ml size option.
If sleep has been anything but easy for you, then try this all natural and organic “Sleep EZ” essential oil blend from the Ultimately Essential brand. It has a specially formulated blend of six incredible sleep inducing essential oils – lavender, clary sage, sweet orange, sweet marjoram, bergamot, and ylang ylang. It’s a sleep aid which calms, reduces anxiety, and also reduces stress as well.
This blend is unfiltered, undiluted, has no additives or fillers, and is free of GMOs. When you first smell it, you can notice the lavender and sweet orange, which gives it a pleasant odor. The company of Ultimately Essentials recommends that this oil be used with a separately sold diffuser for maximum effectiveness.
It can also be diluted with a carrier oil like coconut oil, so that you can create your own restful salve and put it on your wrists or the back of your neck. Happy users have reported that they not only sleep better, they stay asleep longer.
It comes in a nice 10 ml size amber glass bottle with a dropper for easy distribution.
This 100% pure and natural therapeutic grade essential oil blend is put out by the Plant Guru brand. Since it is all natural, it doesn’t contain any synthetics, additives, or chemicals.
It contains quite a few essential oils all blended together – Bulgarian lavender oil, Spanish marjoram oil, ylang ylang oil, copaiba oil, Roman chamomile, rue oil, and sandalwood. Together, these herbal remedies help your insomnia by calming your mind and body, assisting with your evening rest, and acting as a natural sedative and muscle relaxant.
You can diffuse this essential oil blend with a separately purchased diffuser, or dilute it with a carrier oil like coconut oil or grapeseed oil and apply directly to your skin.
It comes in a 10 ml amber glass bottle with a cap dispenser. It is a quick fix for insomnia, since it smells nice and it works properly.
*Best Natural Supplements for Insomnia
Are herbal teas not your thing due to the taste or maybe you’ve never really been a tea drinker? Have you not had success with essential oils?
Then maybe give natural sleep aid supplements a try. These also fall under the category of herbal remedies, because they are natural plant based ‘medications’ in pill form that you can easily take with a glass of water before bed time.
Like other sleeping pills and drugs, these are very fast acting and will have you feeling sleepy after only 30 minutes.
These are non-habit-forming sleep aids that you can’t get ‘addicted to,’ and they don’t need a doctor’s prescription, either. They were tested and proven to help with insomnia, chronic sleeplessness, and other night-time problems.
What’s also great about all three of these recommended supplements is that they’re formulated with vegetarian or vegan plant-based capsules. So, everything about them is healthy.
Try an excellent supplement for your insomnia like this Deep Sleep Natural Sleep Aid, from Active Laboratories. Your body needs rest, and having a supplement like this at the end of the day will help you get the sleep that you need.
Especially if you suffer from sleep apnea, taking a natural herbal supplement like this one will bypass all the difficulties of not just getting to sleep, but staying asleep and waking up refreshed. This supplement is scientifically proven and tested for maximum effectiveness. It is non habit forming, so no need to worry about that.
It contains L-theanine, chamomile extract, valerian extract, tryptophan, GABA, hops extract, lemon balm extract, passion flower extract, and melatonin. All of these ingredients have been proven to assist with sleep.
There are 60 capsules in the bottle. To use, you take two vegan capsules with an 8 ounce glass of water about 30 minutes before bed time.
If you are tired of your sleep apnea interfering with your night’s rest, then try DRIFTOFF Natural Sleep Aid by Zhou Nutrition. It’s formulated for peaceful rest and relaxation, so that you can easily ‘drift off’ into lovely sleep and then wake up refreshed the next day.
Drift off is all natural, helps calm anxiety, eases restlessness, and gives you the relaxing, all night rest you’re looking for. Zhou Nutrition is based on ancient Chinese medicine formulations, mixed with modern techniques, health, and safety precautions.
It’s non habit forming, doesn’t need a prescription, and can help you get a better night’s sleep tonight. This DRIFTOFF Natural Sleep Aid contains valerian extract, GABA, tryptophan, chamomile extract, passion flower extract, lemon balm extract, hops extract, and melatonin.
There are 60 capsules in the bottle. You take 2 capsules with an 8 ounce glass of water about 20-30 minutes before bed time.
This excellent, high quality and laboratory tested sleep aid supplement is put out by the Nature’s Wellness brand. It is one of the best natural sleep aids because it is safe and effective. What does it contain? It is full of all-natural ingredients, including magnesium, which helps quiet your mind and slow your heart rate to sleep easier.
It has L-Theanine, an amino acid for relaxation, 5-HTP, the nutrient precursor to serotonin that is responsible for helping your mood and sleep. One of its other key ingredients is melatonin, a hormone produced in your brain that helps control your natural sleep and wake cycle.
In addition, this sleep aid has herbs in it, including lemon balm, valerian, hops, chamomile, and passion flower, all of which are found in the most popular insomnia teas and essential oils.
Sometimes it’s the perfect combination of ingredients that does the trick, and this one has many satisfied sleepers. It leaves you feeling rested, and you won’t wake up being groggy.
You get an amber bottle with 60 vegetable capsules, for a total of 30 two capsule servings. You just take two capsules at bed time. It works within about 20-30 minutes.
Go Natural, Go Healthy
Using these all-natural herbal remedies for insomnia, including the best teas, essential oils, and supplements, will greatly increase your chances of getting an amazing night’s rest. You might be surprised by how well you sleep, so that you sleep even better than you did before you learned you had sleep apnea.
By increasing your use of natural remedies for sleeping problems, you not only fix your insomnia, you do it quickly and it can begin tonight.