Hot Herbal Tea
Many herbs can be very sleep-supportive:
- Chamomile (mild tranquilizer)
- Valerian (sedative action)
- Passionflower (improves restlessness)
- Lavender (deep sleep)
- Lemon Balm (calming effect)
Bright light during the daytime and low light at night are required to entrain circadian rhythm. Avoid blue light as it suppresses melatonin production. You could also purchase blue light blocker glasses to mitigate the affect.
Nighttime Essentail Oils
In general, essential oils can have many different benefits, such as weakening certain viruses and strengthening the immune system to soothing feelings of anxiety. Essential oils can also be a powerful way to help you relax and sleep better, like Lavender.
Create A Sleep Routine
Maintain a consistent bedtime; it helps circadian rhythm. Stop eating 2-3 hours before bed for proper digestion. Wash your face to calm the nervous system and improve your skin. Utilize a sleep app or white noise to calm the brain.