Pick the one you want most

Allows us to better understand your problem

Sleep through the nightFall asleep fasterSleep without pills
Natural Sleep Remedies: Effective Solutions for Insomnia and Improved Sleep Quality

Better Sleep Starts Now

Take Your Sleep Quiz
June 5, 2023

Snooze Naturally: Effective Remedies for a Good Nights Sleep

Medically reviewed by: 

Counting sheep doesn't always do the trick, but there are natural remedies that can help improve your sleep quality. Learn more about insomnia and explore effective natural sleep remedies that will have you sleeping soundly in no time. 

Understanding Insomnia

Insomnia is a common sleep disorder that affects millions of people globally. It occurs when an individual has difficulty falling or staying asleep, resulting in poor quality sleep and daytime fatigue. While insomnia can stem from various causes such as stress, anxiety, depression, and certain medications, it is possible to manage the condition with natural remedies.

Causes of Insomnia

Stress and anxiety are common culprits behind insomnia. When the mind is racing with worry, it can be difficult to fall asleep or stay asleep throughout the night. 

Poor sleep habits can also lead to insomnia. This includes irregular sleep schedules, consuming caffeine too close to bedtime, using electronics before bed, and not creating a calming sleep environment.

Also, medical conditions such as asthma or chronic pain have been known triggers for insomnia due to their disruptive effects on breathing patterns during the night or causing discomfort that makes it hard for individuals suffering from these conditions to get comfortable enough at night. This hinders the ability for effective restorative restful sleeping cycles.

Effects of Insomnia

Daytime fatigue, mood changes, and decreased cognitive function are common effects of insomnia:

  • Daytime Fatigue: One of the most commonly reported symptoms of insomnia is feeling tired during the day. This can make it challenging to concentrate on tasks or stay alert.
  • Mood Changes: Lack of sleep can also affect your emotional state and lead to irritability, anxiousness or depression.
  • Decreased Cognitive Function: Insomnia has been linked with poor memory recall and difficulty processing information.

Natural Sleep Remedies


Essential oils have been used for centuries to promote relaxation and improve sleep. 

Lavender, chamomile, and bergamot are popular essential oils for sleep as they are known to calm the mind and reduce anxiety.

Lifestyle Changes

Regular exercise and physical activity are essential to achieve a good night's sleep. By increasing your heart rate, you can burn off excess energy and help yourself relax. Moreover, dietary adjustments such as consuming foods rich in melatonin like cherries or bananas can help improve the quality of your sleep. Lastly, stress reduction techniques including meditation and deep breathing exercises have been shown to significantly lessen anxiety levels leading to better sleep.

Here are some lifestyle changes that you can incorporate into your routine:

  • Aim for at least 30 minutes of moderate-intensity exercise every day
  • Incorporate melatonin-rich foods into your diet
  • Practice relaxation techniques such as yoga or guided meditation before bed
  • Set aside time each day for stress-relieving activities like reading or taking a relaxing bath

Sleep Hygiene

Creating a comfortable bedroom environment, establishing a consistent bedtime routine, and limiting screen time before bed are all essential elements of good sleep hygiene. It's important to make sure your sleeping space is conducive to restful sleep by keeping it cool, dark and quiet. Establishing a regular bedtime routine can help signal to your body that it's time for sleep and promote more restful slumber. Additionally, limiting exposure to screens in the hours leading up to bed can reduce the effects of blue light on circadian rhythms and improve overall sleep quality. By prioritizing these habits as part of your natural sleep remedies plan, you may find yourself drifting off into dreamland with greater ease.

Creating a Sleep-Friendly Environment

A simple and effective way to create a sleep-friendly environment is by optimizing your bedroom setup. This includes investing in a comfortable mattress and pillows, decluttering your space, and minimizing noise levels. By doing so, you can establish your bedroom as a haven for restful and uninterrupted sleep.

Bedroom Setup

Your bed should be a haven of comfort, providing enough support to keep your body aligned. Keep your bedroom clutter-free to reduce stress levels before bedtime, promoting relaxation and allowing for deeper sleep. Choose calming colors for your bedroom decor, such as blues or greens which have been shown to have a soothing effect on the mind.


Consider using dimmer switches or low-wattage bulbs to create a calm and soothing environment. Bright screens, such as those found on phones or tablets, should be avoided before bedtime as they can disrupt your natural sleep patterns.

In addition to controlling the brightness of your room, it's also important to control the amount of external light that enters your space. Blackout curtains or eye masks help to block out unwanted light and promote deeper sleep.

Temperature and Humidity

Maintaining a cool temperature, around 60-67 degrees Fahrenheit, can help you achieve optimal sleep. It's also advisable to try natural fabrics like cotton that allow ventilation during sleep to keep you cool and dry throughout the night.