7 Natural Sleep Aids For A Good Amount Of Sleep

Jennifer Dawson is an experienced writer who specializes in food and nutrition. She was working in fitness marketing. It gave her a good feel for the industry. Since going freelance she has been able to explore her preferred topic areas. Those are diet, nutrition, and food. Jen enjoys traveling, swimming, and spending time with her young family.
Americans spent $41 billion on sleep aids in 2015. We can expect this number to hit $52 billion by 2020, showing the desire for a good sleep. There are various natural sleeping aids, from good bedding, essential oils, and sleep coaches. The article describes natural sleep aids for a good amount of sleep.
There are various natural sleep aids, from good bedding, essential oils, and sleep coaches. Natural sleep aids

The aging process can also affect sleep and lead to sleep disorders, such as insomnia. Women are more prone to poor sleep due to a host of problems, from menopause to snoring.

There are steps we can take to improve our quality of sleep and the amount we get. Good sleep will reduce daytime sleepiness, accidents and improve performance in daily tasks. Natural sleep aids
Picture 1. A Woman Suffer From Sleep Disorder (Photo by Kinga Cichewicz on Unsplash)

There are steps we can take to improve our quality of sleep and the amount we get. Good sleep will reduce daytime sleepiness, accidents, and improve performance in daily tasks. Sleep deprivation links to poor cognition and physical problems, such as heart disease, diabetes, and obesity.

Sleep deprivation links to poor cognition and physical problems such as heart disease, diabetes and obesity. Natural sleep aids
Picture 2. An Overweight Woman (Pixabay)

The Importance Of Sleep

Throughout the aging process, the body becomes more susceptible to illnesses, diseases, and risk of injury. Sleep gives the body time to rest, recover, and repair. This includes the immune system to fight illness and the blood vessels in the brain to help with memory.

How Sleep Changes As We Age

The amount of sleep needed is consistent throughout adult life. It usually between 7-9 hours for most people. But the aging process can present problems. As we reach our mid-30s the number of deep sleep declines.

Women report more sleep problems as they age. It links to menopause, hormones, and pain. The National Sleep Foundation found other data. 63% of women reported suffering from insomnia at least a few s times a week. It compared to 54% of men. 61%  of women also report insomnia symptoms when they hit menopause. Hormonal changes causing a host of problems in women’s lives. 58% of women report pain as a reason they can’t sleep, compared to 48% of men.

The National Sleep Foundation found that 63% of women reported suffering from insomnia at least a few days a week. Natural sleep aids
Picture 3. A Woman Suffer From Insomnia (Photo by Finn Hackshaw on Unsplash)
Causes and Symptoms of Insomnia

According to health experts, insomnia is not a disease. It is a symptom or disorder that has a variety of causes, such as emotional disorders, physical disorders, or the use of drugs. Symptoms of sleeplessness are not only experienced by the elderly but also occur in young people. The symptoms followed by a variety of emotional disorders, such as anxiety, nervousness, depression, or fear.

As we grow older, our sleep tends to decrease. These changes often make the adults think that they are not getting enough sleep. Insomnia treatment depends on the cause and severity of insomnia. For insomnia by certain lifestyle habits or unhealthy, the doctor will tell the patient to fix it. When the case of insomnia occurred because of health problems (eg, anxiety disorders), then the doctor will first address the underlying conditions.

If you love birds, you’ll be happy to hear that their chirps and tweets can help you relax when you are feeling anxious. Bird sounds enforce a human’s innate connection with nature; when birds sing, we know we are safe – when they quiet down, we panic. This instinctive familiarity with bird songs plays a subconscious role in our stress recovery. Read more about “Why Bird Music Is Great For Relaxation, Stress, And Anxiety here.

Insomnia could take a few days or two to three weeks. In cases of chronic insomnia can give nuisance any longer. Chronic insomnia is more difficult to cure and can not disappear by itself.

In most cases of insomnia, the core problem is due to emotional factors. Deep anxiety, anger, or social situation. Those are the trigger of sleeping difficulty. The patients may need treatment that is consistent with the guidance of a physician or a sleep specialist.

The symptoms of insomnia:

  • difficulty sleeping,
  • waking at night or early in the morning and could not go back to sleep,
  • feeling tired,
  • irritable,
  • difficulty concentrating,
  • cannot perform activities well (lower productivity),
  • the characteristics of insomnia are also visible when you can not nap although the body tire.

We can classify the cause of insomnia into five types. Read more here.

Sleeping pills have side effects like most medications. You won’t know whether you will experience the side effects until you try it. It’s important to be aware of possible sleeping pill side effects. So you can stop the drug and call your doctor immediately to avoid a more serious health problem.

Before reading more about natural sleep aids, let us watch a video below:


Natural Ways To Overcome The Sleep Problem

There are various natural sleep aids that are effective in helping you to fall asleep, among others:

1. Set your bedtime routine

Get used to sleep and wake up at regular times. This will affect the body to start up early and easy to sleep at night. We should keep the regular bedtime and wake-up every day including on holidays.

Get used to sleep and wake up in regular time. This will affect a body good enough to start up early with a fresh body for easy to sleep at night. We should keep the regular bedtime and wake-up every day including on holidays.  Natural sleep aids
Picture 4. Alarm Clock (Pexels)

2. Make a comfortable bedroom 

Make your sleeping room as comfortable and as conducive as possible to sleep. Some ways to do that is by turning off lights and electrical appliances. So that no light or the sound that might disturb your sleep.

If you use the air conditioner, make sure the room temperature is at the right temperature and is comfortable for you. Comfort sleep is also associated with hygiene. It is ranging from personal hygiene, nightwear, bedding, blankets, to the cleanliness of the bedrooms. With a clean and comfortable atmosphere, you will be able to enhance the circadian rhythm.

Too, possible difficulties you face during sleep is the mattress that is less suited to your body. Some people are comfortable with a soft mattress. Some are more comfortable with a rather hard mattress. A clean, neat, and comfortable bedroom is a great help to fall asleep. Read more how to declutter bedroom, the systematic ways here.

3. Stay away from blue light exposure

Avoid exposure to blue light from devices such as smartphones, tablets, TVs, and laptops. The blue light leads to reduced production of melatonin. That is a natural hormone produced by the body to regulate the human biological sleep clock.
Stay away from electronic devices in the sleeping time is important. The gadgets will interrupt you by an incoming message or notification. So it makes you awake.
Avoid exposure to blue light from devices such as smartphones, tablets, TVs, and laptop. The blue light leads to reduced production of melatonin. That is a natural hormone produced by the body to regulate the human biological sleep clock. Natural sleep aids
Picture 5. Stay Away From Electronic Devices In The Sleeping Time (Photo by Bruno Cervera from Pexels)

4. Pay attention to what you eat and drink

Avoid consuming food or drinks that contain caffeine, nicotine, and alcohol. The caffeine contained in a wide variety of beverages, such as coffee, tea, soft drinks, and chocolate. We can find the nicotine in cigarettes. Alcohol is in a variety of liquors.

Caffeine and nicotine are stimulants. These substances will make people awake. While alcohol can disrupt sleep cycles. Alcohol is a poison and can sometimes have lethal consequences. The body can only process one unit of alcohol an hour. Drink a lot in a short space of time and the amount of alcohol in the blood can stop the body from working. Try drinking a glass of warm milk or herbal tea instead.

Foods That Can Help Overcome Sleep Difficulties

Jasmine rice is a typical rice from Thailand. Dietary carbohydrate intake has been shown to increase the plasma concentration of tryptophan, a precursor of serotonin and sleep-inducing agent. Natural sleep aids
Picture 6. Jasmine Rice (Pixabay)
  • Dark leafy greens

Dark leafy greens are excellent sources of calcium. The presence of calcium helps our brain use tryptophan to produce the sleep-promoting hormone melatonin.

Dark leafy geens are excellent sources of calcium. The presence of calcium helps our brain use tryptophan to produce the sleep-promoting hormone melatonin. Natural sleep aids
Picture 7. Kale (Pixabay)
  • Banana

Banana helps to relax tense muscles. According to Dr. Saundra Dalton-Smith who teaches at Davenport University in Michigan, banana is a very good source of magnesium and potassium. Try to mix a banana and a cup of milk into the juicer and taking them before bed.
  • Chocolate

A Nutritionist at the Institute of Transformational Nutrition, Cynthia Pasquella said that dark chocolate may increase the serotonin level. It can help relax the body and mind, making it easy to sleep. 
  • Honey

Honey can promote relaxation and help ease you to sleep at night. The natural sugar in honey raises our insulin and allows tryptophan to enter our brains. Taking a spoonful of honey before bed can help us get restful sleep.

  • Walnuts

We can also find tryptophan substance in walnuts. These essential amino acids can help the body with the production of serotonin and melatonin. Those are hormones that can regulate the sleep cycle in humans.
  • Cherries

Try to make a glass of cherry juice and drink it before going to bed. Cherries help raise the level of the hormone melatonin to get a better night’s sleep.
Cherries help raise levels of the hormone melatonin to get a better night sleep. 
Picture 8. Cherries (Pixabay)

Drinks That Can Help Overcome Sleep Difficulties

  • Chamomile tea
Do you like a cup of coffee in the afternoon? Instead, replace that habit with a cup of chamomile tea. Drinking this tea will help you to sleep quicker because there is a glycine compound that helps relax the nerves and muscles.
Chamomile is widely regarded as a mild tranquilizer and sleep-inducer. Sedative effects may be due to the flavonoid, apigenin that binds to benzodiazepine receptors in the brain.
  • Ginger water

Drink a glass of ginger water before going to bed. Mix ginger with honey and you have yourself a wonderful tea that can be used as a sleep remedy. Why honey? Well, honey is a sleep remedy.

5. Essential oil 

Lavender is a good essential oil to help with calming the nerves. We can also use chamomile oils for its calming properties. It helps with sleepwalking too. Read more other essential oils for sleeping aids here.
We can also use chamomile oils for its calming properties. It helps with sleepwalking too. Natural sleeping aids
Picture 9. Chamomile ( Photo by Semen Borisov on Unsplash)
6. Relaxation exercise

Relation exercise is good for aiding sleep. The idea is to redirect your attention to your breathing and your body. Do it any time you find yourself lost in thought. When you let thoughts go and keep your attention on your breathing, you are better able to welcome sleep. You can achieve it through a short exercise for a few minutes. 

7. A warm footbath before bedtime

A warm bath is a sleep aid that works. It’s a lot safer than sleep meds and effective. If circumstances prevent you from enjoying a thorough soak, before bed, don’t worry. You can still enjoy the benefits, fill up a bucket of warm water, and wiggle your toes in it for a few minutes.

Try to soak your foot in the Epsom salt foot bath to fall asleep. Put about a cup of Epsom salt in the tub as you are starting the water. The flakes quickly dissolve. Try to soak for about 20-25 minutes for the best magnesium absorption. It relaxes and calms you so much. You can buy the Epsom salt here.

A warm bath is a sleep aid that works. It’s a lot safer than sleep meds and effective. If circumstances prevent you enjoying a thorough soak, before bed, don’t worry. You can still enjoy the benefits, fill up a bucket of warm water, and wiggle your toes in it for a few minutes. Natural sleep aids
Picture 10. Foot Bath (Pixabay)
Have you ever suffered from sleep problems? What is your favorite natural sleep aid? Please write your comment and I will be more than happy to reply to the comment.

If you think this article helpful, do not forget to share it on social media. Sharing is caring.

51 thoughts on “7 Natural Sleep Aids For A Good Amount Of Sleep”

  1. You know with me I realised not staying on my mobile half an hour before sleeping and doing a heavy workout that day helps immensely in getting a sound sleep. Thanks for providing more reasons to sleep well though.

  2. I am aware of the importance of having enough sleep which is why I always make sure I sleep for 7-9 hours. And while I would really like to set a bedtime routine, it’s pretty hard because I work different shifts every week, which means my sleep routine also changes every week. So for the first 2 days of every week, I only get like 5-6 hours of sleep because my body clock has to adapt to another sleeping pattern. 

    But the rest of the tips you mentioned, I am doing. I keep my mobile, tablets or any gadgets outside my bedroom so as not to be disturbed by notifications, call or SMS. I do not drink tea, coffee or any caffeinated drinks 4 hours before bedtime. I also try to eat healthy foods and drink lots of water. I should try ginger water. Oh and I am eating Jasmine rice, not knowing that it can help overcome sleep difficulties. 

    • Hi, Alice.  Your comment remind me to my mother.  She was a nurse and sometimes she got the night schedule. Usually my mother replaced the night sleep to the morning. So I can connected to your story. Eating the rice make me feel like eating a sleeping pill, ha ha.  Thank you for your comment. 

  3. These are some great tips. I always want to seek out natural treatments, instead of opting to take pills.  I sometimes have a hard time falling asleep, and often wake up and can’t get back to sleep.  I was surprised by the recommendation of drinking cherry juice, I never knew cherries raised the melatonin levels.  I will definitely have to try this as I really like cherries.  The mistake I tend to make is looking at my cellphone late at night, I need to stop doing that.

    • Hi, Jenny.  Turn off the lamp really help to fall asleep.  The certain foods can help too.  Focus on our breathing is a great aid.  I understand that using cellphone is addictive.  Even my almost 4 years old daughter has suffered from the addictive. But if we really concern about our health we can overcome the problem. If there is a will there is a way.  Thank you for your comment. 

  4. This is a great article on the benefits of sleep, and natural ways to fall asleep without having to resort to prescription drugs, which seems like the norm these days. I know menopause and snoring are both issues surrounding poor sleep. 

    I like diffusing essential oils in my bedroom a few minutes before I go to bed. They help me relax and feel calm. I also love foot baths. I put epsom salts in the bath, and they help me unwind so I can sleep better. If I drink coffee after 4 in the afternoon, I feel jittery at bedtime so I have nixed that entirely, and I’m a Nazi when it comes to blue light at night. I have nightshift on my iphone, and I love the yellow glow of my screen after 10 p.m.

    I suffered with two bouts of severe insomnia years ago, and I know it negatively affected my health. It was awful. My body and mind do not function well at all if I don’t sleep well or don’t get enough sleep. Adequate rest is so crucial for optimal health. Thanks for sharing these tips!

    • Hi,  Holly.  I love essential oils too.  I use lavender or agarwood oil when I difficult to sleep. I mix the oil with extra virgin olive oil or coconut oil and apply it on my face.  The scent help me to fall asleep and the oil beneficial to improve my skin.  I have published an article about the essential oils for wrinkles. I like the coffee taste but it affects my heartbeat. So I only consume it a little. Thank you for your comment. 

  5. Being over 40 has definitely brought on some changes thats for sure!

    I only have sleep issues once in a great while. I am one of the lucky few. However I do consume CBD Oils and smoke cannabis, so this may be why I do not have the sleeping issues. 

    I do however, have friends that do not partake in the the cannabis that your article will be very helpful to. I have bookmarked it and plan to share it with them.

    Thank you for writing this article as it has the potential to help a lot of people.

  6. Thank you for this great article on natural sleep aids. We all need a good nights sleep at any age, but quality sleep gets more and more important as we age.  It is true that hormones and the stress of day to day living can all have a negative impact on our sleep at night. “Screen time” before bed can also have a negative impact on our lives and keep us up at night. You said that honey can actually help us get a better nights sleep. I know that a honey and milk drink can definitely help you sleep better. Cherries are yummy!  Unfortunately in my country we only have Cherries for a very small window in Summer.  This then becomes a problem for around 10-11 months of the year because there just aren’t any fresh cherries to go around. I was just wondering if a change in pillow will help get a better nights sleep at all?

    • Hi,  Glenys.  🍒 Cherrie is an import good in my country, ha ha. Recently I fall in a deep 😴 sleep after drinking ginger water at noon.  I think if we can create the comfortable bedroom (including pillow) it will help us to get a better sleep. 

  7. Making a comfortable bedroom is one of the most effective natural ways, as this completely has to do with your psychology. A bedroom, and especially your bed, that is very appealing when you ready to go to bed, gives you the comfort and ease you need to relax yourself. This is very true.

    Oh. I had no idea blue lights could affect sleep. I’m learning about this for the first time. I also agree that you stay away from electronic devices because of the messages, but what about the rays they emit? Could they affect your sleep somehow? I love the honey part because I always take it in soybean tea before going to bed.

    I’m happy that I already implement some of the natural methods you recommend, and I’ve learned so much new stuff. Great article. Thanks for sharing.

    • Hi, Laurine.  

      Blue light wavelengths produced by electronics boost attention, reaction times and mood, according to Harvard Medical School. This can be great for the daytime when the body needs to be alert, but at night it can become a problem.

      Research has found that exposure to blue light suppresses the production of melatonin more than any other type of light.

  8. These are all really great tips! I didn’t know that there were foods you could try to help with your sleep levels. I’ll definitely have to try some of these out, thanks for sharing!

  9. Wow, this is such a great list with awesome tips! I think it would be hard for younger generation to “stay away from blue light exposure”, lol. I didn’t know that banana can help to overcome sleep difficulties. I love bananas, and I will take some before going to bed to help me relax and fall asleep easier. Thank you for sharing this!

    • Indeed. Both of my teenager daughters sleep with the HP in their palms. The handphone invention has influenced human so much. We need to learn how to free from the hp in the rest time.

  10. I am lucky to sleep quite well and very rarely wake up due to insomnia. I’ve heard that lavender oil is very good as well for relaxation and helping you fall asleep.

  11. I totally needed to see this tonight! I am a night owl, but I have been trying to go to bed earlier. I have found that having a nice clean bedroom really does help alot. I will have to try some of the foods too.

    • I am an owl type too. I like working in the silent environment that I can get in the night or early morning. It is important to get enough sleeping for better focus and concentration.


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