How to sleep better at night naturally (no medication needed)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how to sleep better naturally with 7 tips to help you get a more restful night’s sleep. Plus, the benefits of natural sleep remedies vs medication.
Sleep is vital for wellbeing, affecting everything from our mood to our health. Still, many of us struggle to get enough restful sleep each night. While medication is an option for some, there's a growing interest in natural methods to enhance sleep quality.
Many people prefer natural ways to enhance their sleep, often because they’re concerned about potential side effects or becoming reliant on medication. In addition, natural sleep remedies can be appealing because they can offer a more holistic approach to improving sleep. Instead of just providing a temporary fix, natural methods aim to create lasting changes in lifestyle and habits.
7 tips to help you sleep better naturally
1. Choose your drinks wisely
What you drink before bed can have a big impact on your sleep. Caffeine and alcohol are known to disturb sleep, so it's better to avoid them late in the day. Instead, try warm milk, chamomile tea, or tart cherry juice in the evening as part of your diet for better sleep, as they are often associated with relaxation. However, don’t drink them too close to bedtime to avoid nighttime trips to the bathroom.
2. Move your body mindfully
Regular physical activity can help make your sleep deeper and more restful. But exercising too close to bedtime can leave you too energized to sleep, so finish vigorous activity a few hours beforehand to give your body time to relax and cool down ready for rest.
💙 Practice Mel Mah’s Sleep Routine for gentle movement before bed that shouldn’t interfere with sleep.
3. Try natural supplements (if appropriate)
Some natural supplements might help improve your sleep. For example, melatonin may help regulate your sleep cycle, especially if you're exposed to a lot of artificial light. Magnesium, valerian root, l-theanine, and lavender are other supplements thought to promote better sleep. Talk to a healthcare provider before starting any new supplement to make sure it's safe and right for you.
4. Optimize your sleep environment
To sleep better without medication, create a space that's ideal for sleeping. Keep your bedroom cool, dark, and quiet. Try blackout curtains to block light and a white noise machine or earplugs to reduce noise.
💙 Play Alpha Waves for Pre-Sleep Relaxation as you get ready for bed to encourage calming down and preparing for deep sleep.
5. Wind down with intention
Bring meditation and mindfulness into your evening routine to help improve sleep quality. Techniques such as guided meditations, deep breathing exercises, or gentle yoga before bed can help calm the mind and prepare the body for sleep. Other relaxing activities like listening to music, taking a bath, or reading a book can also be a great addition to your evening routine.
💙 Combine the power of mindfulness and gratitude practice by incorporating sleep meditation into your routine. We’re loving Tamara Levitt’s Drifting Off With Gratitude.
6. Practice better sleep hygiene
Go to bed and wake up at the same time every day to help set your body's internal clock. This consistency can make it easier to fall asleep and wake up naturally. Stick to your sleep schedule as much as possible, even on weekends, to maintain this regular rhythm.
💙 Learn the tools for sound sleep in this week-long guided series, 7 Days of Sleep created to help you cultivate consistency and routine.
7. Limit screen time before bed
Screens emit blue light, which can interfere with the production of melatonin, the hormone that helps you sleep. To sleep better naturally, turn off electronic devices an hour before bed to help prepare your body for rest. If you need to use a device, use settings or apps that reduce blue light exposure in the evening.
💙 Dive into Mel Mah’s Screen Off, Sleep On guided movement meditation as a replacement for endless scrolling on your phone or watching television too close to bedtime.
What are the benefits of natural sleep solutions over medications?
When considering how to sleep better without medication, it's important to understand the advantages of natural approaches. However, remember that some people will need medication to sleep at night. You can discuss this with your doctor to find an alternative to natural sleep remedies that works for you.
Downsides of sleep medication
Dependency risks: One of the main concerns with sleep medications is the risk of becoming dependent on them. Over time, you might find it harder to sleep without the medication, which can lead to a cycle of dependency.
Side effects: Sleep medications often come with side effects, which can vary in severity from person to person. Common side effects include daytime drowsiness, dizziness, and some disruption to cognitive functions such as memory.
Masking underlying issues: Medications may provide quick relief by helping you fall asleep, but they don't address the root causes of sleep problems. If you do not address underlying issues like stress, diet, or poor sleep habits, your sleep problems might return once you stop taking the medication.
Upsides of natural sleep remedies
Address root causes: Natural sleep strategies aim to address the underlying factors contributing to sleep disturbances. By targeting the root causes, such as stress or poor sleep environment, you might be more likely to improve your sleep quality for good.
Fewer side effects: Natural methods are generally associated with fewer and less severe side effects compared to medication. This may make them a safer option for many people, particularly those concerned about the impact of medications on their overall health.
Promote overall wellbeing: Many natural sleep remedies, like exercise and a balanced diet, have benefits that extend beyond improving sleep. They can enhance your overall health and wellbeing, contributing to a better quality of life.
Sustainable long-term solutions: Adopting natural approaches to improve sleep can lead to long-lasting changes and healthier sleep habits. These methods are sustainable over time, offering a way to maintain good sleep without ongoing reliance on medication.
How to sleep better at night naturally FAQs
Can certain types of exercise improve sleep quality?
Some exercises are particularly beneficial for sleep. Aerobic activities like walking, jogging, or swimming can enhance the quality of your sleep, especially when done consistently. Yoga and stretching are also excellent for promoting relaxation and can help prepare your body and mind for rest. Always time your workouts carefully as exercising too close to bedtime can be stimulating. Try to finish any vigorous exercise a few hours before you plan to sleep.
How does screen time before bed affect sleep?
The screens of devices like smartphones, tablets, and computers emit blue light, which can disrupt your body's natural sleep cycle. This blue light suppresses the production of melatonin, a hormone that tells your body it's time to sleep. Reducing screen time in the evening can help your body produce melatonin effectively, making it easier for you to fall asleep. If you need to use a device close to bedtime, explore settings or apps that minimize the blue light.
Are there any specific teas that promote better sleep?
Certain teas are known for their sleep-promoting properties. While these teas can be part of a healthy bedtime routine, their effectiveness can vary from person to person.
Chamomile tea: Widely recognized for its calming effects, chamomile may help improve sleep.
Valerian root tea: Another popular choice, valerian root tea can act as a natural sleep aid.
Lavender and lemon balm teas: Also known for their relaxing qualities, lavender and lemon balm teas can make it easier to drift off.
Can natural sleep remedies replace sleep medication in all cases?
While natural sleep remedies can be effective for many people, they may not be suitable for everyone or in every situation. Some sleep issues may require medical intervention, especially if they're symptoms of a more significant health problem. Consult with a healthcare provider to understand the underlying cause of your sleep difficulties and to determine the most appropriate treatment plan, whether it involves natural remedies, medication, or a combination of approaches.
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