These herbs and techniques help calm your mind and promote better sleep, naturally.
If you struggle with sleepless nights, you're not alone. Fortunately, there are safe, natural solutions that work with your body. This guide shares 7 proven remedies to help you fall asleep faster and enjoy deeper rest — without medication.
Ready to sleep better? Try our Sleep Must-Have Tools — including weighted blankets, white noise machines, and blue light blockers.
Chamomile tea is a gentle, herbal remedy that promotes relaxation. Its antioxidant, apigenin, binds to brain receptors and helps ease anxiety and initiate sleep.
How to use: Brew 1 cup 30 minutes before bedtime.
This breathing exercise lowers your heart rate and quiets the mind.
Repeat 4–8 cycles to help your nervous system unwind before bed.
Lavender's scent is clinically proven to improve sleep quality. Use essential oil diffusers, pillow sprays, or bath soaks to enjoy its calming effects.
Blue light from phones and laptops suppresses melatonin and delays sleep. Avoid screens before bed or protect your eyes with glasses.
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Mindfulness and meditation clear mental clutter. Use a simple breath-focus meditation for 10 minutes before sleep or try a guided session.
Valerian promotes deep sleep by calming the nervous system. Take it 30–60 minutes before bedtime as a supplement or tea.
Your bedroom should support rest. Keep it cool, dark, and quiet. Use tools like white noise machines and weighted blankets for comfort.
Snacks rich in magnesium and tryptophan can support melatonin. Try almonds, kiwi, bananas, or a cup of tart cherry juice before bed.
Enhance your nighttime routine with tools designed to help you relax and recover:
Deep sleep doesn't require pills. With herbs, habits, and natural tools, you can gently guide your body into a peaceful sleep cycle. Try one or more of these remedies tonight, and experience the difference for yourself.
Discover your best bedtime with our Free Sleep Calculator — backed by science to help you wake up refreshed.