6 Natural Remedies for Sleep

Brown pot and a cup of tea on a tray

Getting to sleep easily is one of those things we take for granted, until we can’t. Lying awake can be frustrating and perpetuate anxiety (if it isn’t already the cause of the problem). 

The whole ordeal can be tiresome (no pun intended) but there are many natural methods that can get you to sleep quicker and settle the anxiety around bedtime. Here are 6 natural remedies to give a shot if you’re feeling out of options.

But first, a precaution

It’s important to note that “natural” or “herbal” doesn’t necessarily mean “safer”. If you’re considering taking any herbal supplements, you should always consult a healthcare professional first. They will help you ensure you take the proper dosages and that you understand any potential side effects or impact herbal remedies can have on any current medication you’re taking.

1. Tea

For many, tea is ol’ reliable when it comes to remedies for sleep for its soothing effect on the body. However, watch out for caffeinated teas, as these ones won’t be much help if you’re trying to fall asleep. An easy way to remember which teas you should stay clear of are the ones with a colour in the name: green, white, and black tea. Teas that are much more favourable for bedtime include:

  • Chamomile tea

  • Lavender tea

  • Valerian root tea

  • Lemon balm tea

2. Ginseng 

Ginseng, commonly used in herbal and Chinese medicine, is a herb that’s believed to promote sleep and improve immunity. According to a 2013 study, red ginseng extract had a positive effect on people with sleep problems. Participants reported better sleep quality after taking the extract for a week. 

However, as with all “natural remedies” it’s very important to consult your doctor before taking any supplements. 

3. Melatonin

Melatonin is a naturally produced hormone that induces the feeling of sleepiness. Taking melatonin will send the “it’s sleep time” signals to your body by working with your circadian rhythms. 

While sun streaming through your bedroom window might make you feel more awake in the morning, it’s also essential for helping you fall asleep at night. Your body relies on light to know what time it is, and when it’s time for sleep. Your melatonin levels naturally rise in the evening, signalling that it’s time for rest. 

While melatonin supplements are available, they should be used with caution (always consult a doctor first). Your body should naturally produce enough melatonin to help you get to sleep, but if you feel like you could use a boost, regulate your melatonin levels (and sleep) by ensuring you’re getting lots of natural sunlight throughout the day - open your blinds, and exercise or eat your lunch outside. Getting lots of light during the day will help your body clock stay on schedule, so it knows when to start producing sleep-inducing melatonin in the evening. At night, when your natural melatonin levels begin to rise (about two hours before sleep), help your body along by dimming lights and turning off screens. Artificial lights can interfere with your body’s ability to produce melatonin. 

4. Magnesium

Magnesium, a naturally occurring mineral, is believed to relieve stress and help muscles relax, both of which may lead to a better night’s sleep. A 2012 study found that participants that took 500 milligrams (mg) of magnesium daily for 2 months experienced fewer symptoms of insomnia and improved sleep patterns.

Magnesium can be absorbed through the skin by taking a magnesium bath, or can be ingested. But as with any supplement, it’s important to consult with a doctor beforehand. 

Magnesium can also be found in certain foods, which leads us to number 5...

5. Food

There are a number of foods you can eat to encourage sleep, such as:

  • Cheese: cheese is rich in tryptophan, an amino acid that helps you produce the serotonin needed to help you feel relaxed and ready for sleep. 

  • Almonds: almonds also contain tryptophan, as well as calcium and magnesium - two minerals that are important for good-quality sleep.

  • Fish: fatty fish like salmon, tuna, sardines and mackerel contain high levels of omega-3 fatty acids, which a British study has found can help you sleep better. 

  • Carbohydrates: According to a Japanese study, carbs cause your body’s blood sugar levels to spike, which plays a role in regulating your body’s sleep-wake cylce

  • Bananas: bananas are rich in carbohydrates, tryptophan and magnesium!

6. Meditation

Regarded as an all-round good choice for better mental health and wellbeing, mindfulness meditation can work wonders for those having trouble with sleep. Not only will it assist with the sleep itself but it may also help with the underlying issues causing sleep difficulties, such as anxiety or stress.

Meditation has been shown to slow the heart rate and increase melatonin in the body. For a few minutes before bed every night (and gradually increasing the duration to up to 20 minutes) using a guided meditation program or simply practising mindfulness alone can improve your sleep and general health. 

The bottom line

The common theme across these natural remedies is that they all partly reinforce habit and work to naturally prepare the body for sleep. This is because, as humans, our physical state can be changed by external stimuli. That’s why routine is so important for sleep. Maintaining a bedtime routine (possibly consisting of the tips listed above) is so beneficial for the quality of your sleep. 

By going to bed at the same set time every night you’ll begin to tune your 24-hour biological clock to know when it’s time to fall asleep. Incorporating a hot shower or bath will bring your body temperature down and make it easier to settle into that optimal sleep temperature. Perhaps incorporate a cup of herbal tea or 15 minutes of meditation into your night-time routine, and always ensure your bedroom is conducive to sleep, factoring in things like the temperature of your room, light levels and the comfort of your mattress and pillow.

If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.




Peter Shakespeare