Key Takeaways
- While not a magic cure, natural remedies can support better sleep when paired with good habits.
- These evidence-informed methods can be a great solution for people looking for gentle, non-pharmaceutical solutions.
- If your sleep difficulties last several weeks, and/or if decreased sleep is affecting your day-to-day, consult a sleep medicine physician.
Getting to sleep should be easy after a long day, but for many people, it’s anything but. Some nights, it’s as if your mind decides to store every single thought—including cringe-y moments and difficult problems—the second your head hits the pillow. And other nights you’re left tossing and turning for no good reason at all.
Plenty of products tout a sleeping cure, but what are the natural sleep helpers that really work? We spoke with two experts, including Andrea Matsumura, MD, a fellow of the American Academy of Sleep Medicine (FAASM) and board-certified psychologist Brooke Choulet, MD.
Herbal Teas
Don’t knock an herbal nightcap until you’ve tried it. “Chamomile and valerian can have mild calming effects,” Dr. Matsumura says. “I like them because they’re safe for most and can be a helpful part of a bedtime routine.”
Consider them more of a gentle nudge in the sleepy direction versus something that’ll knock you out right away.
In a study published in 2017, the use of chamomile extract was shown to improve sleep quality in elderly people. And a 2006 systematic review and meta-analysis showed that valerian root can potentially improve sleep quality.
Magnesium
Similarly, a magnesium supplement makes for the perfect pre-bedtime ritual, gently calming your body and mind so you can drift off more easily. This calming mineral helps relax your muscles, quiets the nervous system, and even supports melatonin production, which are all key for better shut-eye. A 2024 study found that magnesium supplements can support better sleep and improve mood.
Essential Oils
Essential oils can be helpful to promote relaxation when used in aromatherapy applications. “Scents like lavender can reduce anxiety and promote relaxation, which may help ease the transition to sleep,” Dr. Matsumura says. “It’s really less about the oil itself and more about the ritual: pairing a calming scent with a consistent nighttime routine can signal to your brain that it’s time to wind down.”
Dr. Choulet tells us that a control trial found that the combination of lavender and sleep hygiene together improved sleep quality for college students with self-reported sleep issues. On that note, having a nighttime ritual is surprisingly effective when it comes to falling asleep.
It’s really less about the oil itself and more about the ritual: pairing a calming scent with a consistent nighttime routine can signal to your brain that it’s time to wind down.
“Engaging in a consistent wind-down routine in the evenings can be helpful in indicating to the body and mind that it’s almost time to sleep,” Dr. Choulet explains. “This can include limiting screen time an hour before bed and engaging in a relaxing activity, such as reading.” A hot bath or shower, a skincare routine, or even a few minutes of gentle stretching are great for promoting relaxation ahead of bedtime.
Weighted Blankets
More than a trend or Instagram photo opp, weighted blankets are backed by research for their calming, sleep-promoting effects. Dr. Choulet says, “Weighted blankets can help reduce anxiety by stimulating pressure receptors, which mimic the calming effects of a hug.”
A 2024 study concluded that weighted blankets may improve sleep quality and ease negative emotions and daytime symptoms in people with sleep disorders, ADHD, autism, and similar conditions—likely due to the calming effects of deep pressure touch.
Sleep Masks
It feels like a bougie splurge, but wearing a sleep mask to bed can help you get to sleep and improve the overall quality of your sleep. If you don’t like the feeling of a mask on your face, then blackout curtains have a similar effect. “A dark room is important to maintain a regulated circadian rhythm,” Dr. Matsumura notes.
White Noise Machines
Noise can easily pull you out of a restful slumber, or prevent you from falling asleep in the first place. White noise machines work by masking disruptive sounds with consistent, soothing background noise, helping your brain tune out interruptions and settle into sleep. These are especially helpful if you live in a noisy environment, have roommates, or are easily affected by sounds.
The Importance of Sleep
Sleep is integral to our health, and when we don’t get enough, things can go sideways in a number of surprising ways.
“Sleep is essential to optimal recovery, which directly impacts how we perform in life,” says Dr. Choulet. “Sleep has a role in regulating mood, consolidating memory, restoring energy, and even repairing cellular damage.”
She adds that when people don’t get enough sleep, they’re more likely to experience anxiety and depression, may have impaired immune function, and are at an increased risk of cardiovascular disease, as well as diabetes, mood disorders, and cognitive decline.
When to Seek Medical Support
If your sleep difficulties persist over the course of several weeks, and/or if decreased sleep is leading to impaired functioning during the day, it’s important to consult a sleep medicine physician. Dr. Choulet says there can be additional causes of insomnia, as well, that may need further evaluation to best recommend treatment.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Adib-Hajbaghery M, Mousavi SN. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complement Ther Med. 2017 Dec;35:109-114. doi: 10.1016/j.ctim.2017.09.010. Epub 2017 Oct 13. PMID: 29154054.
Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026. PMID: 17145239; PMCID: PMC4394901.
Breus, M. J., Hooper, S., Lynch, T., & Hausenblas, H. A. (2024). Effectiveness of magnesium supplementation on sleep quality and mood for adults with poor sleep quality: A randomized double-blind placebo-controlled crossover pilot trial. Medical Research Archives, 12(7). doi:10.18103/mra.v12i7.5410
Lillehei AS, Halcón LL, Savik K, Reis R. Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. J Altern Complement Med. 2015 Jul;21(7):430-8. doi:10.1089/acm.2014.0327
Yu J, Yang Z, Sun S, et al. The effect of weighted blankets on sleep and related disorders: a brief review. Frontiers in Psychiatry. 2024;15:1333015.
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