Natural Ways to Get a Better Night’s Sleep

Lavender essential oil on a blanket next to a sleep mask.

Getting a good night’s sleep is crucial for your overall well-being.  Sleep is an integral part of health, working to rest and repair your body and mind.

Here are some natural ways to help improve your sleep quality.

Maintain a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body’s internal clock.

Create a Relaxing Routine

Try to spend time winding down before bed, such as reading a book, taking a warm bath, or doing other relaxing activities.

Limit Exposure to Screens

The blue light emitted by phones, tablets, computers, and TVs can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.

Create a Comfortable Sleep Environment

Make your bedroom conducive to sleep by keeping it dark, quiet, and cool.

Consider using blackout curtains, earplugs, a sleep mask, fans, or a white noise machine if needed.

Herbal Teas

Certain herbal teas can help to promote relaxation and better sleep. Consult with a healthcare professional before using any herbal remedies.

Some of these include chamomile, lavender, and valerian tea. You can also find blends of teas to promote sleep.


Some scents, such as lavender, are associated with relaxation and can promote better sleep. You can use essential oils such as lavender essential oil, clary sage, and others.  These can be used in an essential oil diffuser, or you can make a room spray. A lavender essential oil roll on is a great option to roll on to your wrists or neck to offer some calming support.

You can also find other products, for example a lavender sachet near your pillow.

Use Magnesium

Magnesium is a great supplement or topical product to help with relaxation. There are magnesium lotions and magnesium oil (I am a fan of Ancient Minerals products).  You can use these before bed to help promote sleep. Another great combination is using magnesium flakes (or magnesium salt) in a hot bath.

You can also make your own DIY Magnesium Oil.

There are also a variety of magnesium supplements.  A favorite of mine is Mary Ruth’s Extra Strength Nighttime Multimineral.

Mind Your Diet and Hydration

Avoid heavy meals, caffeine, and alcohol close to bedtime. These substances can disrupt your sleep. However, a light, healthy snack may be beneficial.

Exercise Regularly

Engaging in regular physical activity during the day can help you fall asleep faster and enjoy deeper sleep. Avoid more vigorous exercise close to bedtime.

Limit Daytime Naps

If you need to nap during the day, keep it short and not too close to bedtime.

Long naps or naps taken late in the day can interfere with nighttime sleep.

Manage Stress

Stress and anxiety can greatly impact your sleep. Practice relaxation techniques, such as meditation, progressive muscle relaxation, or journaling, to help manage stress. You can also check out

Limit Liquids

Reduce your intake of fluids in the evening to minimize waking up to use the bathroom.

Expose Yourself to Natural Light

Exposure to natural light during the day helps regulate your body’s internal clock and can improve your sleep quality.

Use Your Bed Only for Sleep

Avoid using your bed for work, watching TV, or other activities that are not related to sleep or intimacy. This helps strengthen the association between your bed and sleep.


27 thoughts on “Natural Ways to Get a Better Night’s Sleep”

  1. Some good tips! I have problems sleeping and have just started taking melatonin before bed. While still have problems some times I am noticing a difference.

  2. I found some of these to work for me especially the essential oils. I try not to take a nap during the day in hopes I can sleep longer at night.

  3. You listed several good ideas to help people get a better night’s sleep. I have tried many of them and they do indeed work!

  4. Having a peaceful and enough sleep at this age is really hard. This is really helpful thanks for sharing this with us

  5. These are all great suggestions on getting a good nights sleep and creating that sleep routine. Sleep is so important to our bodies overall health and wellness so I appreciate you sharing!

  6. Getting a good night’s sleep has been a bit of a struggle lately, and your tips and insights are really helpful. I’ll definitely be trying out some of these suggestions to improve my sleep quality.

  7. These are great tips! I know that using my ipad before bedtime is bad and I have started to limit them. Another thing that I am working hard to do is not drinking a lot of water at night. Sometimes I forget to drink water during the day and make up for it closer to my bedtime. Bad idea! I’ll have to check out some herbal teas though. I hear they have a lot of benefits and not just for aiding in sleep.

    Maureen |

  8. Hhhhmmm….you didn’t lie there, with creating a consistent routine before my sleep. Now that you’ve talked of reading a book, it isn’t something I’ve done before. I should give it a try.

  9. I have a consistent sleep schedule, but I drink too much coffee. In the last couple of months, I noticed it is hard to fall asleep. I’ll try herbal tea and aromatherapy soon. Thank you for cool tips!

  10. I really need to add some of these ideas to my sleep routine. I think I’ll give some herbal teas a try first. I could really use a better and more natural sleep.

  11. I can relate to the negative effects of blue light emitted by my electronics. Personally, I need a TV on to fall asleep, but the new TV is really bright.

  12. Sleep plays a pivotal role in maintaining our overall health and well-being, and I’m grateful for you sharing these insights!
    These suggestions for achieving a restful night’s sleep and establishing a consistent sleep routine are truly valuable.

  13. Lots of very sound advice to help with sleep. I find creating a relaxing night time routine can help alongside a bit of aromatherapy.

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