The Best Natural Sleep Remedies

Many natural remedies help anybody who is finding it hard to sleep. I will be examining some of the best natural sleep remedies.  Getting a reasonable amount of sleep is quite important for our health.

Getting a good night’s sleep is important for your brain functions like memory, decision-making, learning, etc. Insufficient sleep will increase the risk of diseases like diabetes, heart disease, etc.

Many people suffer from insufficient sleep; some are due to bad sleeping habits and practices, while others are sleeping disorders like insomnia. These people need help to have a good night’s sleep. Let’s analyze some of the natural ways that can help fight sleep disorders.

1. Light Exposure Therapy

It might sound counterproductive, but light helps with some sleep disorders like Circadian rhythm disruptions. Light treatment is the exposure of a person to a light source. Light therapy makes use of a lightbox with moderate light intensity.

You expose yourself to this lightbox for a specific length of time in the same period every day. You can receive this treatment from any of your comfort zones, even your home.

Light Exposure Therapy

Light therapy helps improve your sleep by influencing the brain’s parts responsible for improving your sleep quality.

Light therapy works for sleeping disorders like circadian rhythm sleep disorders; an example is insomnia, delayed sleep phase disorder, etc.

Light therapy also helps with jet lag, seasonal affective disorder, depression, and dementia. Make sure you talk to your doctor and don’t go shopping for a lightbox yourself.

2. Melatonin

Melatonin treatment is another way to cure sleep disorders naturally. Melatonin is a hormone in the human body that signals the brain when it is time to sleep. A reduction in melatonin concentration signals the wake-up time, and an increment in concentration signals the sleep time.


This increment and reduction happen naturally. Due to this knowledge, when people find it hard to sleep, they take melatonin supplements to increase the amount of melatonin in the body to help signal the body to sleep.

Melatonin supplements have become a widespread sleeping aid, significantly when the sleeping cycle has been disrupted in jet lagging.

Melatonin helps improve the quality and duration of sleep in people with sleep disorders and reduces the time people take to fall asleep (sleep latency). Taking melatonin supplements has proven to help with most sleep disorders.


Yoga practice is one of the ways adults use to calm the body and mind. It is no surprise that some of the yoga techniques can help cure sleep disorders. A survey carried out found that 55% of people who practice yoga get better sleep and have reduced stress levels

Techniques like the ujjayi breath, also known as the victorious breath, is a breathing yoga exercise that improves sleep quality. Some other poses that help are the wide-knee child’s pose, reclining bound angle, corpse pose, legs on the chair pose, and a lot of others.



Acupuncture is a standard treatment in china commonly used for curing sleep disorders like insomnia. Acupuncture is were the insertion of thin needles into the body.

it is referred to as pseudoscience, meaning it is not based on standard science theories and practices.

There are many different techniques and philosophies involved in acupuncture. Acupuncture is typically used to treat pain and can be used with other treatments to treat other forms of illness.


Aromatherapy uses aromatic substances such as essential oil and aroma compounds to treat different psychological and physical illnesses. Aromatherapy is also regarded as pseudoscience. It is referred to as alternative medicine meaning it is used with standard therapy for treating conditions.


There are a lot of aromatic oils that have been said to help treat sleep disorders. Most of them are used by spraying on the pillow before sleep, and the aroma(scent) is said to improve sleep quality.

Essential oils chamomile oil, bergamot oil, clary sage oil, valerian oil (from valerian roots), sandalwood oil, jasmine oil, ylang-ylang oil, and peppermint oil are said to help fight sleep disorders.

6. ChamomileChamomile Tea

Chamomile is one of the essential oils used in treating sleep disorders like insomnia. Chamomile oil helps reduce anxiety and depression and is used in most herbal medicines that fight stress levels in the body.

A reduction in stress levels typically increases the quality and quantity of sleep. It is used by spraying some of the essential oil on the pillow before bedtime.

7.Valerian RootValerian Root Tea

Valerian root is the root of an herb that is majorly found in the Asia and European regions. The seeds work well for treating anxiety, depression, and menopause.

The most popular use of the valerian root is for treating sleep disorders, as used in most sleep-promotion herbal supplements.

Although a lot of research has not been done on this, Research has that taking about 900mg of valerian root before sleep improves sleep quality and sleep time.


Magnesium is one of the many essential minerals used in the body. It helps in improving the functioning of the human brain and the health of the heart. Magnesium is said to help with the relaxation of the mind and body, which leads to a higher quality of sleeping time.


Research has it that magnesium does this relaxing effect by increasing the production of melatonin in the body. Melatonin, as we said earlier, induces sleep in the body and relaxes the body muscles.

A combination of magnesium, melatonin, and vitamin B is used to fight all kinds of insomnia.

Another effect of magnesium in the body is that it increases the brain chemical called gamma-aminobutyric acid (GABA), which is known for calming the nerves.

So it has been proven that taking magnesium will help improve the quantity and quality of your sleep. Studies have proven that taking between 225-500mg of magnesium should enhance sleep quality and increase melatonin levels and renin in the blood.



Thank you for reading this article and I hope you pulled out some workable information that you can use to make your life easier and more productive.

I would very much love to start a discussion on this topic so if you have any questions, thoughts, comments, etc please add them in the “Comment Section”

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So have a great day and be on the lookout for more useful content from me.

Take care

Dr. Charles

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