As overthinkers, our minds can feel like a never-ending carousel of thoughts, especially at bedtime. Sound familiar? The good news is that better sleep doesn’t have to rely solely on fancy gadgets or medication. In fact, some of the most effective remedies are simple, natural, and can be done right at home.
Here are five soothing DIY remedies for better sleep and to help calm your restless mind.
1. Warm Milk With Honey
It’s an old trick, but one that stands the test of time. Warm milk contains tryptophan, an amino acid that boosts serotonin—a precursor to melatonin, your body’s natural sleep hormone. Add a teaspoon of honey for a touch of sweetness and extra relaxation benefits. Sip slowly for about 30 minutes before bed.
Pro Tip: For an extra boost, mix in a pinch of turmeric. Known for its anti-inflammatory and calming properties, turmeric can enhance relaxation and add a warm, earthy flavor.
2. Chamomile Tea: Nature’s Sleep Tonic
Chamomile is a powerhouse herb known for its calming properties. A few months ago, I gave chamomile tea a shot after a particularly anxious day. It felt like a warm hug in a cup; it didn’t just calm my mind; it also became part of a relaxing ritual I looked forward to. An hour before bed, a steaming cup of chamomile tea can ease your stress and prepare your body for rest. Bonus? It also soothes digestion, making it a double win for better sleep.
👉 Did you know? Chamomile contains apigenin, an antioxidant that binds to brain receptors to help reduce insomnia.
3. DIY Lavender Pillow Spray
The scent of lavender is like a lullaby for your senses. It’s scientifically proven to reduce anxiety and improve sleep quality. Creating a homemade lavender spray is super easy.
What You’ll Need:
- Distilled water
- A few drops of lavender essential oil
- A spray bottle
Mix, shake, and spritz it lightly on your pillow before bed. The soothing aroma will help you drift off peacefully.
4. Epsom Salt Baths for Mind and Body Relaxation
If your overthinking is accompanied by physical tension, a warm Epsom salt bath can work wonders. The magnesium in Epsom salts helps relax muscles and reduce stress hormones, preparing you for a deep, restorative sleep.
👉 Pro tip: Add a few drops of lavender oil to your bath for an extra calming effect.
5. The 4-7-8 Breathing Technique
Breathing techniques like 4-7-8 help signal your nervous system to relax. Here’s how it works: Inhale through your nose for 4 seconds, hold for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle 3-5 times, and feel the tension melt away.
A Few Extra Tips for Overthinkers:
- Set the Mood: Keep your bedroom cool, dark, and free from digital distractions.
- Stick to a Routine: Going to bed at the same time every night helps regulate your body’s clock.
- Journal Your Thoughts: Writing down worries before bed can help clear your mind.
Why These Remedies Work for Overthinkers
Overthinking isn’t just mental it impacts your body too. By incorporating these natural remedies into your nightly routine, you’re addressing both the mind and body aspects of sleeplessness. Plus, these techniques are affordable and easy to customize, making them perfect for creating a calming bedtime ritual.
If you’re ready to stop overthinking your nights away, try one (or all!) of these remedies. Sleep is a gift and you deserve it.