Sleep Well! Proven Ways to Normalize Sleep

Good sleep is the foundation of health, energy, and a good mood. Yet sometimes falling asleep seems impossible: thoughts race, the body won’t relax, and the morning greets you with fatigue. Fortunately, traditional remedies can gently and naturally help restore normal sleep.

Warm Milk with Honey

The first thing to try is a glass of warm milk with honey before bed. This drink, familiar from childhood, relaxes, soothes, and helps the body switch to rest mode.

Mint or Lemon Balm Tea

Tea with mint or lemon balm also works great. You can add a spoonful of honey — it’s both tasty and healthy.

“Kissel for Peaceful Sleep”

An excellent effect is provided by “Kissel for Peaceful Sleep” — a unique blend of fruits and medicinal herbs with a mild sedative effect that reduces nervous tension.

Chamomile and Linden Blossom

If sleep doesn’t come, try a decoction of chamomile or linden blossom. They not only help you fall asleep but also have a positive effect on the heart and nervous system.

Warm Lavender Bath

A bath with sea salt and a few drops of lavender essential oil works wonders. Afterward, the body feels light, and the mind becomes calm.
Some people prefer to place a small pouch of dried lavender or hops near the bed — their aroma relaxes and creates a sense of peace.

Before sleep, avoid TV and phones — the flickering light from screens stimulates the brain and prevents sleep. It’s better to read a calm book or listen to soft music.

Establishing a regular sleep schedule is also beneficial: go to bed and wake up at the same time every day. After just a few days, your body will start “falling asleep on schedule.”

If you often wake up at night, try to reduce coffee and strong tea during the day, especially after lunch. Replace them with herbal infusions.

Evening Walk and Light Dinner

A walk in the fresh air before bed helps too. Even 15 minutes of slow walking relaxes muscles and calms the nerves.
Avoid overeating in the evening — opt for a light dinner, such as a glass of kefir, yogurt, or a bit of cottage cheese.

And most importantly, create a cozy atmosphere: soft lighting, clean bed linen, and quiet surroundings. All this helps the body understand that it’s time to rest.

Folk remedies don’t work instantly, but with regular use, they bring calmness and healthy sleep — without pills.

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