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5 Natural Remedies For Sleep

Updated on December 23, 2012

Sleeping Baby

Natural remedies for sleep to get you sleeping like a baby in no time!  Melatonin, herbal teas, white noise, and more!
Natural remedies for sleep to get you sleeping like a baby in no time! Melatonin, herbal teas, white noise, and more! | Source

Having Trouble Sleeping?

There are many reasons why some of us can't sleep at night. Perhaps it's too noisy in your area, maybe you just can't shut your mind off, maybe it's pain, it could be stress, or maybe it's a mixture of all of these things combined. Here I'm going to look at some natural remedies for sleep to help you get some shut eye.

First thing to remember, routine is IMPORTANT! Set your routine and don't stray from it very often. This means go to bed at about the same time every night, use your bed only for sleeping (or other bedroom activities) not for watching TV or late night munching, and keep your lighting the same. I find that I like almost complete darkness when I sleep. One light stays on in the kitchen and a very dim glow can be seen beneath my bedroom door. If this light isn't on or other lights are on, it bugs me and I have difficulty sleeping.

Second thing to remember, never begin taking any supplements or medications without consulting your doctor. Though generally they are safe to take, some supplements can interact with a variety of medications, so always consult your doctor first! Now, on to our list of remedies!

1. Melatonin

Melatonin has been used by many as a natural remedy for sleep. It's actually a natural hormone in our body already. As bed time approaches our melatonin levels increase, inducing a sleepy state. They stay elevated throughout the night until it's time to rise and shine the next day. Many people have had success taking a melatonin supplement at night to help them fall asleep.

There are a few common side effects associated with this, though most say they are very mild. They include headaches, day time sleepiness, and dizziness. I've used melatonin on occasion myself when I'm having trouble sleeping and I've never noticed any of these. Be sure and check with your doctor before starting it though.

2. White Noise

White noise has been something I've used for years now to help me sleep. It works great for me. White noise for sleep can be produced by a variety of things. I personally use a box fan on medium setting. You can also tune a radio station to static and adjust the volume to your desired level and you can even use a white noise generating machine. Using a vacuum to produce white noise works great to soothe fussy babies as well. I own a Hyla vacuum and it worked magic to soothe my child when he had colic.

White noise helps to block out other noises that may be keeping you awake and helps to soothe the mind. If static is not something you think would be soothing, try using a fan. Adjust the speed setting until you get the desired volume of noise. If you're prone to allergies, I recommend pointing the fan away from you or out the door to avoid aggravating them.


Making your room a little chilly at night can help you get a great night's sleep!
Making your room a little chilly at night can help you get a great night's sleep! | Source

3. Get Chilly!

Lowering of the body temperature helps tell our bodies and minds it's time for sleep. Turning down the thermostat a hair is a quick remedy for sleep that just about anyone can try. Nothing like being a little chilly to make you snuggle deep into the covers, and when you warm up just enough to be comfortable, presto! You're fast asleep!

I personally like to sleep with the temperature at about 68 degrees. Once I get settled in under the covers, I tend to stay put as I warm up my spot in the bed. This keeps me from rolling around much while I'm trying to fall asleep and after I've already fallen asleep. It makes for a long restful refreshing night!

4. Take Your Vitamins At Night

Calcium and Magnesium have been shown to induce sleepiness especially if taken together. So try taking these two supplements together at night to help you sleep. Watch out though, Magnesium can cause diarrhea. If this happens, reduce the amount of Magnesium you're taking. Don't forget to check with your doctor before starting these supplements.

5. Herbal Teas Are a Remedy for Sleep

Herbal teas can be anything from mildly relaxing to a stronger sleep inducing kind. You may have to experiment with a few to find what's right for you. Some herbal teas such as Chamomile tea are just mildly relaxing and that's enough for some people to get a good night's sleep. Others may contain things like holy basil or Valerian root which are much stronger at inducing sleepiness. Some people actually make their own blend combining different herbs to help induce sleep. If you do buy it herbal tea, make sure you get the caffeine free kind though!

Here are some herbal teas you can try to help you sleep:

1. Chamomile Tea

2. Peppermint Tea

3. Hops Herbal Tea

4. Valerian Root Herbal Tea

5. Kava Kava Herbal Tea

Be sure and read up on these herbs before attempting to make your own herbal tea, especially Kava Kava. It's not recommended to drink more then 2-3 cups a week of this tea. There are many recipes out there that show you just how to brew your own fresh natural herbal tea. Or you can simply buy these herbal teas in ready to brew bags.

Many of these herbs come in supplement forms as well. So if you're not big into drinking tea, that's ok. You can browse Amazon or your local health food store for some of these supplements and take those instead.

Amazon offers a variety of herbal tea blends to help you sleep as well. Some of these herbal teas mix several of these ingredients together to get the maximum effect. Below is recipe for a valerian root herbal tea as well. Hope you enjoyed my remedies for sleep and sweet dreams!

A Valerian Root Tea Blend


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    • Vampsdes profile image

      Vampsdes 5 years ago from Missouri, US

      I hope they help! Thanks for stopping by and commenting!

    • TheKatsMeow profile image

      TheKatsMeow 5 years ago from Canada

      Very interesting! I sometimes have trouble sleeping so I will implement some of the things you have suggested here. thanks!

    • Vampsdes profile image

      Vampsdes 5 years ago from Missouri, US

      Aha! Well that's incredibly interesting! I had never put two and two together. That certainly does make sense now that you've pointed it out. Thank you so much for stopping by and commenting!

    • vnsatakopan profile image

      Dr.Vangeepuram Navaneetham Satakopan 5 years ago from Chennai, India

      Excellent piece on getting sleep. It is not the light which is giving problems. It is the drop in melatonin induced by light. In fact, your practice of sleeping in total darkness is sound practice.

    • Vampsdes profile image

      Vampsdes 5 years ago from Missouri, US

      I really hope so too! Sleep is very important to our overall health and if you aren't getting enough you're bound to feel pretty crummy! I hope one of these methods works for you, if not you may have to go see your doctor but I'll keep my fingers crossed! Thanks for stopping by and hope you get some rest soon!

    • drspaniel profile image

      drspaniel 5 years ago from Somewhere, where the sun shines once a year...

      This is an amazing article with a lot of information which I honestly knew little about! This article has especially helped me as I am increasingly concerned about my sleeping patterns to the point where I would self-diagnose myself with insomnia. I hope through the use of some of the tips you've presented through this article, that I can change this and get a good night's sleep!

      Thanks :)

    • Vampsdes profile image

      Vampsdes 5 years ago from Missouri, US

      Yes great idea, they do say physical exertion can help you sleep. I'm not much on physical exertion myself, though I should be. They say getting adequate exercise on routine basis will make you sleep much better! Thank you so much for the input!

    • recappers delight profile image

      recappers delight 5 years ago

      You can also try running up and down the stairs a few times. Physical exertion sometimes helps me get to sleep. Melatonin works, yes... sometimes too well.

    • JideAlexander profile image

      JideAlexander 5 years ago from IL

      Oh no problem.

    • Vampsdes profile image

      Vampsdes 5 years ago from Missouri, US

      Hmm.. that's something I've never tried. I'll have to look into that! Thank you for your suggestion!

    • flagostomos profile image

      flagostomos 5 years ago from Washington, United States

      I don't know about white noise, but I use massage videos on youtube to help me to get to sleep.

    • Vampsdes profile image

      Vampsdes 5 years ago from Missouri, US

      White noise is my personal favorite, I use it every night! Thanks for stopping by and commenting!

    • JideAlexander profile image

      JideAlexander 5 years ago from IL

      This is a very useful article. Thanks for the tips and tricks ;-)