Getting a full night’s sleep is good for so many things, including weight loss, focus and concentration, a stable mental state, and overall health. So if you struggle with getting enough shut-eye, something needs to change.

Thankfully, there are a number of natural remedies to try for longer, deeper sleep tonight.

7 Natural Remedies to Help You Sleep

Most of these natural sleep remedies can be started as soon as tonight! Try them one at a time or incorporate several to see if they make a difference for you.

1. Adjust Your Sleep Environment

Before you try anything else, take a look at your current sleep environment. Is there anything in it that could be causing a restless night? Consider:

• Physical comfort: Are you sleeping on a mattress that is too old, too firm, or too soft for you?
• Noise levels: Do outside noises or noises in your home, such as a snoring partner or noisy house, keep or wake you up? Try a “white noise” or “pink noise” machine, a fan, or calming music or nature sounds to calm you and drown out irritating noises. You could also use earplugs to block out all sounds!
• Liquids before bed: If you’re getting up often to go to the bathroom overnight, you might be drinking too many liquids before bed. Caffeine and alcohol before bed can also cause problems.
• Electronic devices: TVs, tablets, smartphones, and computers all emit artificial light that can trick your body into thinking it’s daytime and affect your sleep. Try turning these off at least an hour before bedtime.

If none of these things seem to be a factor, it’s time to explore some other natural remedies to help you sleep better through the night.

2. Breathing Exercises and Meditation

Many of us go through each day focused on our stresses and worries, and they can extend into bedtime, affecting our ability to sleep.

Mindfulness is a powerful antidote. Try deep breathing exercise like 4-7-8 breathing:

• Sit or lie down in a comfortable position with your spine straight
• Inhale through your nose for four counts.
• At the top of the inhale, hold your breath for seven counts.
• Then, exhale through your mouth for eight seconds, making a “whoosh” sound as you do it.
• Repeat this for four full breaths.

Besides deep, mindful breathing, you can also focus on your breath to calm your mind. Close your eyes and put your attention on the natural inhale and exhale of your breaths. When your mind starts to wander, bring it back to your breath and continue to notice its natural rhythm.

Next, take some time to notice your body and surroundings. What sensations do you feel in your body? What about sounds you hear, temperature of the room, and the feeling of your sheets on your body? Even if what you notice is negative, just observe them without having an opinion—as if you’re watching yourself with curiosity.

Mindfulness can make you more aware of physical sensations in your body as well as thoughts and emotions you could be pushing away. It can help you relax into the flow of life, reduce stress, and sleep better each night.

3. Exercise During the Day

Physical exercise can have a very positive impact on sleep. Try to get sweaty at least three times a week, even if you have to do a little here and a little there. That could be walking, lifting weights, doing yoga, or going to the gym.

Just make sure you workout early enough in the day that it doesn’t make winding down at night hard for you. Some people can exercise in the evening and be fine, while others need to be active earlier. Experiment and find what works best for you.

4. Herbal Sleep Remedies and Supplements

There are a number of herbal and natural remedies to ingest for better sleep support. Here are the best ones backed by science:

Melatonin

Melatonin is a hormone made by the brain to prepare you for sleep. But our modern technology and world can lead to less melatonin production.

Studies suggest melatonin may help with sleep-related concerns like a disrupted body clock, jet lag, and sleep problems related to weird work shifts [*].

Take melatonin in supplement form may help you get to sleep on the long-term so you can get your sleep schedule and melatonin production back on track long-term.

Chamomile

Chamomile is a calming herb that’s been used as a natural sleep aid for thousands of years. If you buy any sort of product for stress relief, chances are it’ll contain chamomile.

You can take chamomile in capsule form, but the most recommended form is often chamomile tea.

We need more research on chamomile, but one study from 2016 showed new moms who drank chamomile tea experienced fewer physical symptoms related to not enough sleep [*].

Eleuthero (Also Known as Siberian Ginseng)

This herb contains chemicals that may have helpful effects on the brain and certain hormones. It’s commonly used for addressing sleep problems.

Lavender

Another calming herb, lavender has been shown to help relax the body, which is crucial for quality, restful sleep.

A 2016 study found college students who inhaled lavender from a scented patch before bedtime slept better and had more energy in the day [*]. Another study from 2012 found people who inhaled a lavender oil experienced decreased heart rate, blood pressure, and skin temperature [*].

You can use lavender in several forms, including as an essential oil, its full herb form, as incense or candles, and in body care products like natural lotions.

Ashwagandha

Ashwagandha is an ancient Ayurvedic herb often used to support a stressful state and promote more calmness, making it popular with those who can’t sleep due to stress-related reasons.

Valerian

Valerian is a flowering plant native to Asia and Europe and like the other supplements mentioned here, it tends to have a calming effect on the body.

Valerian root uses are supported by a few high-quality studies showing modest benefits for insomnia concerns, according to a 2015 review [*].

perennial flowering plant native to Europe and Asia.

Note that with any herbs or supplements, there can be potential side effects. Check with your doctor or naturopath about what you want to take and why before starting anything regularly.

5. Mantras or Prayers

Mantras are sayings you repeat over and over again to help sustain concentration in meditation or increase mindfulness and promote a higher state of calm. A mantra could include a phrase, single word, or syllables, such as:

• “Om”
• “I will be in love with my life. Every minute of it.”
• “I give myself permission to slow down.”

These phrases can be calming and help you relax for a more restful sleep.

Prayer is another powerful option for settling your mind and turning your worries over to a higher power. If you pray, try incorporating it into your nightly routine before bedtime or when you can’t get to sleep.

6. Foods with Tryptophan or Carbohydrates

Tryptophan is an amino acid and precursor to melatonin that’s often promoted as a natural calming option. Although you can’t take tryptophan in supplement form, it’s found in protein-rich foods like:

• Milk
• Eggs
• Cheese
• Turkey
• Beans
• Nuts

In addition, having some carbohydrates may help boost serotonin levels in your brain and promote calmness at night. Focus on unrefined carbs, such as whole grains and starchy vegetables.

7. Journal or Talk It Out

Sometimes we can’t sleep because of unresolved or bottled up emotions. Writing out what’s bothering you or reaching out to someone who will listen—such as a trusted friend or family member or a therapist—can help you release and work through what’s keeping you up.

Adequate sleep can be hard to come by in our modern world, but it's more important than ever. Consider these natural remedies to help you sleep better, and don’t be afraid to reach out for further help if you need it.

For more naturally calming products, shop our wide selection of natural herbs and health supplements!

Disclaimer: Statements made have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent any disease.