Natural Ways to Get Better Sleep

Jan 12, 2024

Fact Checked

Before you consider sleeping pills, discover the different natural methods that are effective at improving your sleep.

Written by: Mikayla Morell

Medical Reviewer: Suzanne Gorovoy, PhD, EdM

Reviewed by: Susan Stiles, Healthy Aging Expert, Former Senior Director, Healthy Aging Innovations at NCOA

Key Takeaways

You can get better sleep with natural sleep aids, strategies, and medication.
Some of the best ways to improve sleep quality include sleep hygiene, physical activity, and cognitive behavioral therapy.
Supplements and essential oils may support better sleep, but more research is needed to determine their usefulness.

Many adults find it challenging to get enough quality sleep. In fact, the Centers for Disease Control and Prevention (CDC) found over 33% of adults don’t get the recommended amount of sleep. ^[1]

Here are the CDC’s sleep recommendations: ^[2]

Adults 18 to 60 years old get seven or more hours of sleep
Adults 60 to 64 years old should get seven to nine hours of sleep
Adults over 65 years old should get seven to eight hours of sleep

If you aren’t getting the rest you need, there are natural ways to get better and more sleep. This may include a supplement, an adjustment to your sleep routine, or having better sleep hygiene. If natural methods aren’t effective for you, you may consider a sleep medication. The CDC conducted a survey in 2020 finding 8.4% of adults took sleep medication almost every day during the 30 days prior to taking the survey. ^[3]

Here is everything you need to know about natural ways to get better sleep, including routines, strategies, and other sleep aids.

Natural strategies for sleep

Before you try sleep aids or medications, it’s important to try natural strategies first. Adjustments to your sleep routine and creating new habits are often more effective at improving your sleep in the long term than medications and sleep aids.

Having good sleep habits

Small changes to your nighttime routine can make a big difference in your sleep quality. “Having a nighttime routine is a great strategy to get better sleep,” says Payam Hakimi, DO, medical director of Body of Harmony in Beverly Hills, California. “Going through the same routine every day can help your body understand when it’s time for sleep.”

To get better sleep, try making the following adjustments: ^[4]

Go to bed at the same time every night and wake up at the same time every morning
Avoid alcohol, caffeine, and big meals before bedtime
Don’t drink too much liquid before going to sleep
Make sure your bedroom is relaxing and dark (use blackout curtains if you need to block out the light)
Keep the temperature in your room at a comfortable, cool level
Try to avoid using electronic devices before bedtime

If you’re lying in bed and finding it difficult to fall asleep, get out of your bed. Laying in bed awake for more than 20 minutes can make it more difficult to fall asleep. Instead, do a quiet activity outside of bed to pass the time until you are sleepy again. The activity shouldn’t require a lot of light, like reading, and should be something to help you relax. ^[4]

You can also read our article on substances and sleep that includes a downloadable healthy sleep hygiene checklist.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is often the first recommended treatment option for long-term insomnia. Cognitive behavioral therapy for insomnia (CBT-I) is a specific approach lasting six to eight weeks. It’s an effective treatment to help you fall asleep faster and stay asleep longer. CBT-I may include other sleep strategies, including meditation and developing good sleep hygiene. ^[5]

Be active during the day

Being physically active can have numerous health benefits. It can reduce your risk of developing chronic diseases, strengthen your muscles and bones, and improve your brain health. Additionally, physical exercise can help you sleep. ^[6]

Regular physical activity during the day can help regulate your circadian rhythm, leading to better quality and quantity of sleep. Being physically active in the morning has the most potential for sleep benefits, but afternoon activity can also significantly improve your sleep. Avoid physical activity one to two hours before bed as this can raise your heart rate and body temperature, potentially disrupting sleep. ^[7]

The CDC recommends adults ages 65 and older reach the following activity goals per week : ^[8]

150 minutes of moderate-intensity activity: For example, taking a brisk walk for 30 minutes, five days a week.
Two days of muscle-strengthening activities: You may do any exercise strengthening your legs, hips, abdomen, chest, arms, or any other muscular body part.
Balance activities: A balance activity could be practicing yoga or walking in a straight line from heel to toe.

If you want to be more physically active, but aren’t sure where to start, here are some ideas: ^[9]

Find an activity you enjoy: If you enjoy an activity, you will likely keep doing it. Some examples include walking, yoga, swimming, dancing, or gardening.
Start with a small, realistic goal: Pick a small activity suiting your abilities and schedule, and make it your goal to do it once a week. Over time, you can slowly build on your goals by adding more activities. Running or lifting weights aren’t your only choices: Many other activities, like mowing the lawn and carrying groceries, count as physical activity.
If the weather is too hot or cold (or rainy): Try walking somewhere indoors, like the mall, a museum, or the library. You can also walk on a treadmill at home or at your local fitness center.
If you are affected by chronic pain, a chronic health condition, or a disability: You can ask your health care provider for tips and suggestions. Together, you can develop a physical activity plan.

Mindfulness meditation

Practicing mindfulness meditation during the day can help you enter a state of relaxation and calmness. Stress is closely related to sleep disorders, and meditation can help. ^[10]

Mindfulness meditation brings your attention to the present moment by focusing on your breathing. To try basic meditation, start with these steps: ^[10]

Focus on something calming: It could be a sound, your breath, or a positive word or relaxing phrase.
When your mind wanders, bring back your focus: If you find your mind begins to wander while you’re meditating, take a deep breath and return to your calming focus.

Acupuncture

Many people benefit from using acupuncture to treat various health problems, including sleep disorders. The process of acupuncture involves inserting tiny needles into the skin. ^[11]

Acupuncture may be a beneficial alternative to sleep medication since it has very few side effects. Additionally, studies show the treatment can significantly improve insomnia. It’s important to note the safety of acupuncture in treating insomnia hasn’t been thoroughly studied yet. ^[12]

Natural sleep aids for better sleep

Another way you can try to naturally get better sleep is by using a sleep aid. A sleep aid comes in various forms, such as supplements, liquids, tablets, or oils.

Over-the-counter sleep aids are often affordable, easily accessible, and have few side effects. The effectiveness of these aids isn’t well understood, though. The sleep aids in this article have some research to support the sleep benefits, but more research is needed to know for sure.

Before using a sleep aid, be sure to talk to your health care provider. Some sleep aids interact with medications and may cause problems for people with certain underlying health conditions, or people who are pregnant or breastfeeding.

Lavender

Lavender is often used as an essential oil in aromatherapy. Essential oils are concentrated plant-based oils that users can inhale or apply to the skin. Aromatherapy may provide some health benefits, including better sleep, but research doesn’t yet fully support this. ^[13]

Several studies have investigated the essential oil of lavender’s effect on sleep via aromatherapy. One study found using two drops of lavender essential oil in a glass of water at bedtime significantly improved sleep quality in older adults compared to those receiving a placebo. ^[14] Another study found exposure to lavender essential oil during sleep led to better quality sleep for older adults. ^[15]

Essential oils are not regulated, so the label may not list everything in the bottle. Long-term use of lavender essential oil has also been associated with hormonal side effects like breast growth in prepubescent boys. ^[13]

“Lavender aromatherapy is generally considered to be safe, but it may cause side effects such as headaches and skin irritation in some people,” says Sunjya Schweig, MD, founder of California Center for Functional Medicine.

When used correctly, short-term use of lavender oil can be a safe, accessible, and effective sleep aid, but, as with any sleep aid, you should talk to your health care provider before you try it.

Melatonin

Melatonin is a hormone in your brain connected to your circadian rhythm. Your brain produces melatonin in response to darkness to prepare you for sleep. Taking melatonin as a supplement can help with certain sleep disorders. ^[16]

Melatonin can benefit people with jet lag, some sleep disorders in children, and delayed sleep-wake phase disorder. Yet not enough evidence is available to support melatonin to treat insomnia. ^[16]

Melatonin supplements can be purchased over-the-counter. While short-term use of melatonin appears to be safe, the effects of long-term use haven’t been thoroughly researched. If your sleep doesn’t improve after two weeks of using melatonin, you should stop using it and talk to your doctor about alternative strategies. ^[16]

Side effects of melatonin include headaches, worsening depression, sleepiness during the day, and upset stomach. ^[5] If you are pregnant or breastfeeding, you should talk to your doctor before taking melatonin. ^[16]

CBD

Cannabinoids are chemical compounds from cannabis plants. CBD is a cannabinoid from the plant studied for its health effects. CBD is extracted from hemp and sold in various products, including oils, capsules, vapes, and edible items (gummies, cookies, beverages, and more). ^[17]

Some CBD products claim to help with sleep, but the effects of CBD on sleep aren’t well-researched. While some studies examine the effects of CBD on sleep, a review of those studies found the sample sizes too small, or they looked at sleep as a secondary outcome in the context of another health condition. ^[18]

A systematic review found CBD may alleviate symptoms for people with insomnia, but more research is needed to draw a solid conclusion. ^[19]

Magnesium

Magnesium supplements may be an option as an over-the-counter sleep aid, but like most other natural sleep aids, more research is needed to support its use.

People with magnesium deficiency often experience fatigue and problems sleeping. ^[20] “Studies have shown that magnesium supplementation can improve sleep quality in people with magnesium deficiency. However, more research is needed to determine whether magnesium is effective in improving sleep quality in people with normal magnesium levels,” says Schweig.

A review published in 2021 concluded magnesium slightly improved insomnia symptoms in older adults, so there is some research to support a positive effect on sleep in people without magnesium deficiencies. ^[21]

Since it is widely available and relatively cheap, you may consider it an option to treat symptoms of insomnia, but you shouldn’t take more than one gram three times per day. ^[21]

Valerian root

Sleep problems are often associated with other health conditions like anxiety, depression, and dementia. A systematic review of 60 studies suggests extracts of the roots of valerian may be most useful in treating insomnia when it is associated with a psychiatric condition like anxiety or depression. ^[22]

If you’re having sleep problems and you also have a mental health condition, valerian root may help improve your overall quality of life by improving your sleep quality. Research is limited, though, so it’s important to talk to your health care provider before trying valerian root, especially if taking other medications. ^[22]

Passion flower

The passion flower, or Passiflora incarnata L, is a medicinal plant originating from tropical areas of the U.S. Some research shows passion flower may help with symptoms of anxiety and insomnia, with one study concluding that passion flower does have sleep-inducing potential, but more research is necessary to fully understand its effects.

Natural sleep aids vs. sleeping pills

Sleeping pills differ from natural sleep aids. Both over-the-counter medications containing antihistamines or medications prescribed by your doctor, called hypnotics, fall into the category of sleeping pills. ^[23]

Over-the-counter medications for sleep are widely available, but they should be used with caution or avoided altogether. Ingredients found in certain OTC sleep aids, specifically diphenhydramine, may cause side effects in older adults, such as:

Dizziness
Daytime drowsiness
Confusion
Low blood pressure
Constipation
Blurry vision
Increased risk of falls

People with Alzheimer’s disease or other types of dementia should be especially careful to avoid medicines with diphenhydramine as it can worsen symptoms.

If you are having trouble sleeping, you might want to try a natural sleep aid first. Natural sleep aids are not habit-forming, and using them over time will not make them less effective.

Before you try sleep aids or sleep medicine, talk to your health care provider about your concerns. Some supplements may interact with medications you’re already taking and may pose risks for people with certain health conditions. ^[16] Sleep issues can also be caused by an underlying issue like anxiety or depression and may require different treatments.

Bottom line

If you find it difficult to get enough quality sleep, natural methods can help. Strategies like improving sleep hygiene, cognitive behavioral therapy, and increasing physical activity are among the best ways to improve your sleep.

Sleep aids, like supplements or essential oils, are relatively affordable and accessible, but the research on their effectiveness isn’t fully conclusive. While small studies found some benefits, there isn’t enough evidence yet to know for sure. Since natural sleep strategies have more research to support their impact on sleep, these are the best options for tackling sleep disturbances.

If natural methods don’t work for you, sleep medication might be beneficial for short-term use, but it may cause side effects or be habit-forming. If you have tried natural methods and are considering sleep medicine, talk to your health care provider about your options and any underlying conditions affecting your sleep.

Have questions about this review? Email us at reviewsteam@ncoa.org.

Sources

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Mikayla Morell is a health and wellness writer who is passionate about spreading reliable, accessible, and informative health information to people of all backgrounds and identities.

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