Getting good sleep can feel like an impossible task, and while there are a lot of “solutions” out there, most involve supplements that don’t always go the distance. Supplements can be a quick fix, but they’re often not sustainable and who wants to rely on pills for something as natural as sleep?
Instead, here are five tried-and-true remedies that are all-natural and help you build habits for better, long-lasting sleep.
#1: Try aromatherapy to set the mood
Scent can be a powerful way to relax, and aromatherapy is an easy, natural way to create a sleep-friendly atmosphere. Essential oils like lavender and chamomile are well-known for calming the nervous system and making it easier to fall asleep.
Use a few sprays of our deep sleep pillow spray directly onto your pillow and around your room about 10-15 minutes before bed. These oils promote relaxation and signal to your brain that it’s time to unwind. Breathe deeply as you settle into bed, focusing on the calming scent to help ease you into a restful night’s sleep.
#2: Snack on magnesium-rich foods
Magnesium is a natural muscle relaxant and plays a key role in sleep regulation. Eating magnesium-rich foods in the evening helps calm your body, lower stress, and make it easier to fall asleep. It’s best to have a light snack rather than a full meal, as eating too heavily before bed can interfere with sleep.
Try a banana with a small handful of almonds, a glass of warm milk, or a small bowl of oatmeal about an hour before bed. These snacks are gentle on the stomach and won’t disrupt digestion while you sleep. If you prefer a warm drink, consider adding a little honey to warm milk or a non-caffeinated tea like chamomile.
#3: Get moving – but not too close to bedtime
Regular physical activity is one of the best ways to improve sleep, as exercise naturally regulates your body’s internal clock. Moderate exercise helps release endorphins, reduces stress, and supports your body’s need for rest. However, exercising too close to bedtime can actually make it harder to fall asleep, as it raises your body temperature and keeps you alert.
Aim for at least 30 minutes of moderate exercise (like brisk walking, light jogging, yoga, or swimming) during the day, ideally in the morning or early afternoon. Evening workouts should be light; try a short stretching session or some yoga to ease tension and calm your body. This will help maintain a healthy sleep-wake cycle and make it easier to fall asleep at night.
#4: Build a consistent routine for better sleep hygiene
Sleep hygiene refers to your habits around bedtime. A few small adjustments to your evening routine can make a significant difference in how well you sleep. Consistency is key when it comes to setting a regular sleep pattern, as it helps your body recognize when it’s time to wind down.
Begin by setting a consistent bedtime and wake-up time, even on weekends. About an hour before bed, dim the lights, and avoid using screens like phones or laptops, as blue light can interfere with melatonin production. Make your bedroom a sanctuary for sleep: keep it quiet, cool, and dark, and only use it for sleeping. Consider adding a white noise machine if there are external noises, and choose comfortable bedding to enhance relaxation. A warm bath or shower about 90 minutes before bed can also help your body relax and lower its temperature, signaling that it’s time to sleep.
#5: Relax with mindfulness and meditation
Stress is a major cause of sleep problems. By practicing mindfulness or meditation before bed, you can calm your mind, reduce stress, and prepare yourself for restful sleep. Just a few minutes of focused breathing or a short guided meditation can make it easier to let go of the day’s worries and allow you to drift off.
Find a comfortable position in bed or on a chair, close your eyes, and take slow, deep breaths. Focus on each breath as it enters and leaves your body. Try a short, guided meditation (many apps offer free options) that lasts between 5 to 10 minutes. Alternatively, you can practice progressive muscle relaxation: start by tensing and relaxing each part of your body, from your toes up to your head. This will help release physical tension and ease you into sleep.
Wrapping up
These natural remedies don’t rely on quick fixes. Instead, they help you build sustainable habits that can actually make a difference in your sleep quality. Try a few like using our natural deep sleep spray and see which ones fit best into your routine—better sleep might be closer than you think!
