If you’re struggling to fall asleep or stay asleep, several sleeping aids can help improve your sleep quality. Here are a few options:

Melatonin Supplements:
Melatonin is a natural hormone that helps regulate the sleep-wake cycle. Taking a low dose (1-3 mg) 30 minutes before bedtime can help signal your body that it’s time to sleep.
Herbal Remedies:
Chamomile Tea: Known for its calming properties, chamomile can help reduce anxiety and promote relaxation.
Lavender: Using lavender oil or drinking lavender tea can promote a sense of calm and improve sleep.
Over-the-Counter Sleep Aids:
Medications like diphenhydramine (found in Benadryl) or doxylamine can be effective for short-term sleep issues, but they should be used sparingly to avoid dependence.
Cognitive Behavioral Therapy for Insomnia (CBT-I):
CBT-I is a structured program designed to help people identify and change thoughts and behaviors that disrupt sleep. It’s proven to be effective for long-term sleep issues.
Sleep Environment :
Creating a calm, dark, and cool bedroom environment is essential. Consider using blackout curtains, earplugs, or a white noise machine to block out distractions.