Natural Sleep Remedies

Last Updated: DEC 21, 2022

Sleep is essential for maintaining physical and mental health, and many people struggle to get enough of it on a regular basis. If you're having trouble sleeping, you may be wondering what you can do to improve the quality and duration of your sleep.

Natural Remedies For Sleep

One option is to try natural remedies, which can be an effective and safe way to help you get the rest you need. Here are some natural sleep remedies to consider:

Sleep headphones

If you're someone who is easily disturbed by noise, sleep headphones can be a great solution. These headphones are designed specifically for sleeping and are often equipped with noise-cancelling technology to help block out external sounds. Some sleep headphones even come with built-in white noise or soothing sounds to help you relax and fall asleep.

Relaxation device

A relaxation device is a device that plays soothing sounds or music to help you relax and fall asleep. There are many different types of relaxation devices on the market, including white noise machines, nature sound machines, and portable speakers that play calming music or guided meditations. These devices can be especially helpful if you have trouble falling asleep due to racing thoughts or stress.

White noise

Speaking of white noise, this can be a great natural sleep remedy on its own. White noise is a type of background noise that is made up of a combination of frequencies, and it can help to mask other sounds that may be disrupting your sleep. You can use a white noise machine or app to play white noise as you sleep, or you can try using a fan or other household appliance that produces a consistent hum.


Magnesium is a mineral that is essential for good health, and it can also help you sleep better. Magnesium plays a role in regulating sleep-wake cycles, and it can help to relax the muscles and reduce stress, which can make it easier to fall asleep. You can get more magnesium in your diet by eating foods like leafy green vegetables, nuts, seeds, and whole grains, or you can try taking a magnesium supplement.


Taking a warm bath before bed can help to relax your muscles and soothe your mind, making it easier to fall asleep. You can add Epsom salt, which contains magnesium, to your bath to further promote relaxation. You can also try adding essential oils like lavender or chamomile to your bath, as these have natural calming properties.

Incense and aromatherapy

Incense and essential oils can be used to create a relaxing atmosphere in your bedroom, which can help you fall asleep. Some people find that the scent of lavender is particularly calming and can help to promote sleep, but you can experiment with different scents to see what works best for you. You can use incense sticks, essential oils, or diffusers to disperse the scent in your bedroom.

Other natural sleep remedies to consider include:


Regular physical activity can help to improve the quality of your sleep. Just be sure to avoid vigorous exercise close to bedtime, as it can actually make it harder to fall asleep. Read more about the relationship between sleep and exercise.

Sleep hygiene

Establishing good sleep hygiene practices can help you sleep better. This includes setting a consistent bedtime routine, sleeping in a cool and dark room, and avoiding screens and caffeine before bed. Read more about sleep hygiene.

Herbal remedies

Some herbs, like valerian and chamomile, have been traditionally used to promote sleep. You can try drinking herbal tea before bed or taking a supplement to see if they help you sleep better. 


There are many natural remedies that can help you sleep better. Some options include using sleep headphones or a relaxation device that plays soothing sounds, incorporating white noise into your sleep environment, increasing your intake of magnesium, taking warm baths before bed, and using incense or aromatherapy with calming scents. Other helpful strategies include regular exercise, establishing good sleep hygiene habits, and trying herbal remedies like valerian and chamomile. Experiment with different remedies to see what works best for you and your individual needs - the great thing is they are all natural!