The 5 Best Natural Remedies for Sleep Problems

Overview of Sleep Problems

In 2024, sleep problems are more prevalent than ever. More than 100 million Americans report that they don't get an adequate amount of sleep^[1]. This is an especially frightening statistic considering how important sleep is to well-being. It affects many crucial bodily functions, including metabolism, the immune system, and mood regulation.

By embracing natural wellness solutions, you can improve your sleep and, in turn, your health. Here are five easy, accessible, and cost-effective natural remedies that can help you fall asleep faster and stay asleep longer.

1. Lavender Aromatherapy

Lavender is one of the most popular herbs for household use. Not only does it smell delightful, but it also is actively soothing, with calming properties that can help you sleep better.

Because lavender is an anxiolytic, your body releases stress when you smell it. It also interacts with GABA neurotransmitters to quiet your brain before bedtime^[2].

Setting up lavender aromatherapy in your bedroom is easy. Simply buy an aromatherapy kit, position it on your bedside table, and enjoy the soothing scent of lavender as you drift off to sleep. You can even make your own homemade lavender oil^[3]!

2. Cannabis Gummies

Both cannabidiol (CBD) and tetrahydrocannabinol (Delta-9 THC), the primary compounds in cannabis, have soothing properties that can help you sleep. In fact, according to the Sleep Foundation, among people who use cannabis for medical reasons, as many as 85% say it improves their sleep^[4].

The most effective cannabis sleep gummies are made from indica strains and contain both THC and CBD. Combining two of the most effective cannabinoids for sleep, they produce relaxing effects. Enjoy them 30 to 60 minutes before bed for optimal results^[5].

Rest easy, even if you aren't in a state where marijuana is legal, if you're over the age of 21 you can buy hemp-derived Delta-9 gummies online.

3. Meditation

Consider having a relaxing meditation session before going to sleep. It's both a delightful and restorative way to end your day.

Meditation has been helping people sleep since ancient times. By encouraging slower breathing, meditation can result in a lowered heart rate and help you drift off to sleep^[6].

Set up a calming meditation space in your house, or even consider meditating in bed. Try a simple breathing practice or a guided meditation. There are plenty of wonderful meditation podcasts you can listen to online.

4. Chamomile Tea

End your night with the best kind of nightcap: a cozy cup of chamomile tea. This is a natural remedy for sleep that mothers love!

Chamomile tea may have antioxidant properties that improve sleep. It also contains apigenin, a chemical compound that causes sleepiness when it binds to the GABA receptors in the brain^[7].

For the best results, try drinking it 45 minutes before bed. That will give the tea plenty of time to work its sleepy magic.

5. Exercise and Physical Activity

Exercising obviously improves your general wellness, but it can also have a direct, positive impact on your sleep. “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” said Charlene Gamaldo, M.D., medical director of the Johns Hopkins Center for Sleep at Howard County General Hospital^[8].

By tiring you out, it can help you fall asleep faster, reducing the amount of time you lie awake in bed. However, when you exercise is important. Exercise at least two hours before you plan on going to sleep so your endorphin levels have time to decline, allowing your brain to wind down.

By using these five remedies, you should be able to improve your sleep health naturally. Pick a single or a few strategies and experience elevated sleep!

8 Sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] Sleep Disorders: https://my.clevelandclinic.org/health/diseases/11429-sleep-disorders
[2] Essential oil of lavender in anxiety disorders: Ready for prime time?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/
[3] How to Make Lavender Oil: https://www.sunset.com/home-garden/diy-projects/diy-lavender-oil
[4] Using Cannabis As A Sleep Aid: https://www.sleepfoundation.org/sleep-aids/cannabis-and-sleep
[5] The Cannabis sativa Versus Cannabis indica Debate: An Interview with Ethan Russo, MD: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5576603/
[6] Meditation offers significant heart benefits: https://www.health.harvard.edu/heart-health/meditation-offers-significant-heart-benefits
[7] The Therapeutic Potential of Apigenin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6472148/
[8] Exercising for Better Sleep: https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

Dr. Keith Kantor

Dr. Kantor has a Ph.D. in Nutritional Science and has been an advocate of natural food and healthy living for 30 years. He is also on t Read Full Bio