Home Remedies for Better Sleep

Many people reach for an old home remedy to ease themselves into sleep. The choices for natural, home-grown ways to get to sleep are as interesting and unique as people themselves. The good news is that sometimes, these tried-and-true sleep aids can work quite well.

Drinks to help with sleep

While an adult beverage may be tempting, other non-alcoholic drinks may actually be better at helping you fall and stay asleep. This is because alcohol disrupts sleep. Warm milk and chamomile tea are classic remedies for sleepless nights. Both are thought to contain chemicals that help the brain relax into sleep. Tart cherry juice contains nutrients that may help the body fall asleep.¹

Exercise, meditation, and breathing

Daily exercise, even a little bit, can help improve how well you sleep. Try a walk or cycle for 20 to 30 minutes. This should be done a few hours before you want to sleep. Vigorous exercise close to bedtime can get your heart rate and body temperature up, which can act as a stimulant. If you find yourself tense close to bedtime, gentle stretches or an evening yoga routine can help you relax.^2,3

Breathing exercises and meditation are other ways to help your body process the day and relax into sleep. One study found that mindfulness and meditation, performed 20 minutes a day, reduced insomnia, fatigue, and depression after just 6 weeks of practice.³

Herbs and supplements

Many herbs and supplements, such as melatonin, chamomile, and lavender, have a reputation for helping people get to sleep. However, supplements are not regulated by the US Food and Drug Administration (FDA) the same way other drugs are. This means that no outside agency confirms the ingredients or suggested dose. Your doctor can help you decide if an herb or supplement is safe for you to take. Melatonin is a hormone, and its use in children should be determined by their pediatrician. The most common herbs and supplements used for sleep are:^1,2,4

• Melatonin
• Chamomile
• Kava kava
• L-tryptophan
• Valerian
• Tart cherry
• Lemon balm
• Noni (Morinda citrifolia)
• Sour date (Semen ziziphi spinosae)
• Lettuce (Lactuca sativa)
• Passionflower
• Poppy flower
• Skullcap
• Saffron

Aromatherapy

Some smells seem to relax the mind and body and improve insomnia and depression. A Japanese study from 2017 found that essential oils helped people in a nursing home sleep better. Two to 5 drops of essential oil were dropped onto a towel that was wrapped around the person’s pillow. The essential oils used contained some combination of:⁵

• Lavender
• Sweet orange
• Cypress
• Cedarwood
• Pine

Sleep position

You may have noticed that you snore less if you sleep on your side rather than on your back. One study found that sleep apnea occurred twice as much when a group of men slept on their backs rather than their sides. In 5 men who were not overweight, their sleep apnea disappeared when they slept on their sides. That is why some people sleep with pillows along their back that keep them sleeping on their side.⁶

Music and better sleep

Listening to music is a popular way to relax and encourage sleep. One study found that half of 500 people with a sleep disorder said they used music as a sleep aid. Another study found that women who listened to 15 minutes of music 90 minutes before sleep rested better than women who did not. You can find music that promotes sleep online, such as this song, Drifting Into Delta.⁸