According to the Centers for Disease Control and Prevention, adults need seven or more hours of sleep each night for the best health and wellbeing. By getting more sleep, you can improve focus, increase energy, and wake up every day looking and feeling your best. Here are seven natural remedies for getting better sleep.

1. Aromatherapy

Aromatherapy is a holistic healing treatment that involves essential oils to improve mood, demeanor, and overall wellbeing. Some use it as a way to relax and prepare for bedtime. Essential oils like lavender and damask rose are two of the more popular oils used to help people with insomnia.

2. Drinking a Hot Cup of Tea

Herbal teas are a popular choice when it comes time to relax and unwind. There are several herbal tea options available that are great at enabling sleep: these include chamomile, valerian, and lavender. For years, chamomile has been regarded as a sleep inducer and lavender helps reduce nerves and aid in sleep. Since many herbs have the potential to interact with prescriptions and over-the-counter medications, be sure to check with your doctor before consuming herbal remedies.

3. Getting a Massage

Regular massage sessions have been found to decrease depression and anxiety levels, reduce stress, and improve sleep quality. Based on research by the American Massage Therapy Association, getting a massage has also been shown to improve sleep in infants, children, adults, and seniors. Consider getting a massage once a week to help aid in falling asleep.

4. Exercise

Exercise triggers an increase in body temperature, and the post-exercise drop in temperature may help people fall asleep. By incorporating regular exercise into your week, you’ll improve sleep duration and experience better sleep. Try working out a few hours before bedtime or adding a gentle, 20-minute yoga routine in the evening before bed.

5. Maintaining a Balanced Diet

Certain foods like turkey, cheese, and almonds contain Tryptophan, an essential amino acid that helps with sleep. Cherries, milk, bananas, and white rice are other foods that can also help with falling sleep. Additionally, consuming more foods with proteins and natural fats and having a diet lower in carbohydrates will ensure a more restful sleep. Try to avoid caffeine, spicy foods, and alcohol in the evenings before bed.

6. A Structured Bedtime Routine

In order to prepare your mind for sleep, you’ll want to develop a routine that starts approximately 30–45 minutes before going to bed. This routine can include turning off all of the lights in your home, taking a warm bath, cooling the bedroom temperature, or lighting a candle. Whatever your routine, make sure you follow it every night to get into a consistent habit of preparing for bed.

7. Canceling Out Noise

Sounds that are trivial during the day can become bothersome at night, especially if they’re persistent, loud, or abrupt. Even if you don’t completely wake up every night, your sleep cycles could still be affected by these sounds. If you have a leaky faucet or faulty appliances that make loud rattling sounds, get them fixed as soon as possible. If you have kids, make sure they go to bed at a set time each night to prevent too much noise.If you’ve tried all of these techniques and are still struggling, discuss your sleep regimen with your doctor to see what other natural remedies could help you get enough sleep.

Kay Carter is a writer from Raleigh, NC. When she isn’t writing about health or the latest wellness trends, she enjoys reading, traveling, and practicing photography.