The worst thing in the world is to try to sleep and not to.  ~F. Scott Fitzgerald

If you’re having trouble sleeping, but don’t want to take prescription sleeping pills, there are a number of natural sleep aids you could try instead. Read on to learn more about the best natural sleep aids that could have you sleeping like a baby again in no time at all!

Why Can’t I Sleep?

Take a look at your daily routine and you may discover what’s causing your sleeping issues. Are you under a lot of pressure or stress? Have you changed your diet or used a new medication? These factors may be affecting your sleep pattern and may be the cause of your insomnia.

Here are three quick changes you can make that may help you get a better night’s sleep:

1. Avoid eating too close to bedtime.
Your body needs ample time to digest your food before you sleep. The best time to eat your dinner is about 4 hours before your bedtime.
2. Avoid caffeine. Tea, coffee, and most sodas are full of caffeine, so avoid these drinks after lunch.
3. Avoid television and other electronics before bed. These are far too stimulating and you’ll find it much harder to fall to sleep afterwards.

Natural and Organic Sleep Aids

Here are some of the best organic sleep aids available:

• Adding a drop of lavender oil to your pillow will help you fall asleep faster and sleep for a longer time. Lavender oil also works well in the bath. Taking a long soak in the tub with the essential oil will help you fully relax before bed. Other essential oil blends also are available to aid sleep naturally.
Chamomile, which you can drink as a tea, has an amazing calming effect and promotes better sleep. There are a number of sleep teas that have chamomile as an ingredient as well. Try different brands to find your favorite blend.
Massage and acupuncture can both help you get a better night’s sleep. Find acupuncturist and massage therapist to discuss how their services can best help you sleep.

Create a Relaxing Environment

Your place of sleep is very important. You may need to transform your room into a more relaxing environment to help you sleep.

Keep your room uncluttered with minimal distractions. Don’t watch TV or work in your bedroom. Instead, assign another room in your house for these activities.

• If you have a ticking clock or an alarm with a light up display, get rid of it. Rid your bedroom of as many electrical items as possible or switch them off.

• Set your thermostat for a comfortable temperature that’s conducive for sleep, and wear comfortable, loose fitting bedclothes.

• It’s best to sleep in a quiet, dark room, but this isn’t always easy to achieve. If light and noise are an issue, a quick fix is to sleep with earplugs and a sleeping mask.

Mind, Body and Spirit

It can be difficult to properly wind down from a busy, stressful day. Fortunately, there are three quick relaxation techniques that can help you transition into a more relaxed state and prepare you for sleep.

1. Meditation. You can practice this in bed before you sleep and it will help you drift off. You’ll be able to forget about your day and allow your mind to fully unwind.
2. Yoga. There are number of gentle yoga styles that focus on light stretching and breathing techniques. These only take 10-15 minutes and can be done just before bed.
3. Relaxation CDs. You can also listen to relaxation CDs to help you get to sleep. These range from soothing music tracks to the sounds of ocean waves. These sounds have a particularly relaxing effect and will also help you sleep more soundly.

A good night’s sleep helps to keep you healthy by giving your mind and body time to replenish. Follow these strategies to help you sleep well and wake up each morning feeling refreshed and ready for the day ahead!

18 thoughts on “Best Natural Sleep Aids”

  1. Lisa, love these tips! I wear a sleep mask sometimes and use relaxation CD's but sometimes I need a bit more. Printing this out as a reference. : D

    1. Lisa Birnesser

      Great ideas, Sherie! I’m a big fan of Dr. Jeffrey Thompson for sleep CD’s and I love the idea of a sleep mask. Thanks!

  2. Great post Lisa – thanks!!  These are some excellent tips on how to calmly ease into a restorative and rejuvenating sleep 🙂  – I used to use lavender essential oil (or just dried flowers under my pillow… thanks for the reminder.

    1. Lisa Birnesser

      I love using essential oils. Lavender really helps me get to sleep quickly. Thanks, Moira!

    1. Lisa Birnesser

      A lot of folks do, Kathy. I keep my IPhone on my nightstand but promise myself not to check anything other than the time.

  3. So if I am regularly in violation of the first THREE things….that is not good, right?
    Luckily I have recently made adjustments. My lovely Tina has introduced me to spray-lavender, and I dug out my relaxation CD's (Steven Halpern is a favorite).

    1. Lisa Birnesser

      Good for you for making adjustments! That’s what it’s all about. Lavender really does help. I need to dig out my Steven Halpern! I haven’t listened to him in awhile. Thanks, Steve!

  4. Those are great tips, Lisa. When I used to have sleeping problems, I found that having an elaborate winding-down period really helped. Shutting off electronics right before I shut off the lights and then expecting to just drop off to sleep doesn't work so well. Calming, soothing, quiet things do!

    1. Lisa Birnesser

      A bedtime routine really works. It signals the body that it’s time for bed. Thanks!

  5. I meditate before bed and I don't drink anything with caffeine, that works for me 🙂 Great post and a must read for a lot of folks. I have shared!

  6. Great tips Lisa! I've used them all at one time or another. Another thing I've found helpful is to have a fan on in the bedroom. The white noise helps to drown out sounds of tv and computers elsewhere in the house when I go to sleep earlier than everyone else.

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