10 Best Home Remedies For a Good Night Sleep

home remedies for a good night sleep

The 10 Best home remedies for a good night sleep are free or inexpensive.

You can implement these remedies immediately. Most times, I’ve noticed in the past is that our body starts to become conditioned to responses within 2 to 3 days.

I know most people say it takes 21 days to develop a habit.

The sleep remedies that are being discussed in this post have worked for many people. Sleep Studies have been done on them, which have led many sleep specialists to say they do work.

But the consistency of practice has to be there. Knowing that most of us desire a good night’s sleep, I don’t see any reason why a person who lacks sleep would not want to try at least one of these.

Practice Meditation

Meditation is probably one of the best tools right at the disposal of your own relaxed body. The deep relaxation of meditation has been known to induce a deep sleep as well as improve the quality of the sleep a person is getting.

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There are really no side effects of meditation, which is probably one of its most likable qualities.

Not only does it improve your sleep, but it also helps to improve your overall quality of life. The better sleep you get, the more improved your daily life is.

Meditation does not cost you anything except for the 10 to 15 minutes you spend at night focusing on meditating.

Increase Your Magnesium Intake

Magnesium activates the parasympathetic nervous system, the part of you that is responsible for helping you become calm and relaxed.

As well it regulates the hormone melatonin which is said to have a guide of sleep-wake cycles in your body.

People who have a magnesium deficiency are at higher risk of having digestive issues that stop our body from absorbing vitamins and minerals.

Having a lack of proper vitamins and minerals leads to not such a great sleep at night, most likely, it keeps people up.

Another great thing about magnesium is that it helps to relieve anxiety and depression, which are related back to not being able to sleep.

Decrease The Mind Chatter

I don’t know about you, but mind chatter is something that hinders my sleep at night.

Mind chatter sometimes creates a replay of the day over and over where everything went wrong. The more chatter takes place, the more excited a person becomes, which then leads to not being able to fall asleep.

Most times, our overthinking leads to a very frustrated mind. Especially at night when there is nothing else to do but lay in bed.

Read my post on how to conquer your inner critic voice for sleep when going to bed. This post is a guide on how to get past negative thinking.

An overactive mind is not only tied to lack of sleep but a whole host of other problems that come from not being able to get rest.

Sleep is when our body recovers from whatever has taken place during the day.

The best way I find to decrease mind chatter is by closing my eyes and taking in a deep breath. Any time that thought tries to enter, I just imagine myself flicking it away.

Have A Bedtime Ritual

Our behaviors have much influence on what our sleep will be like.

Adults and children alike need to prepare mentally to get good night sleep. By allowing ourselves to engage in ritualized behavior, it trains our brain to learn that it’s okay to start calming down.

Although sleep is a physiological process – a chance for us to absorb what we have learned throughout the day – it is also a behavior.

Throughout our lifetime, our bodies are conditioned to responses. Such as:

  • Waking up when the sun is rising
  • Brushing our teeth
  • Having a shower
  • Preparing mentally for the day
  • Winding down

These are natural responses our body is attuned to because of the way we have been taught during our childhood.

Sleep rituals are usually activities that are meant to quieten down your mind. They could come in the form of reading, listening to soft music, stretching, or having a warm bath.

You don’t have to do all of them. It’s all about how you want to train your mind to a conditioned response to help you fall asleep at night.

Turn Out The Lights

Some people, unfortunately, cannot sleep without a nightlight being left on. It’s that light that disrupts the sleep at night.

When my children were younger, I used the least bright nightlight so that they could sleep at night. As they grew older, of course, the nightlight was no longer needed.

When there is light, our body reacts to it as if it would to the sun coming up. Like I said above, our body has been conditioned to responses. The response of light causes our body to wake up.

This conditioned response is not something new; it been there for generations that get passed on to the next generation.

If the body can’t sleep or rest, then our mind will also have unrest. Once the mind is awake, sleep becomes impossible.

Keep Your Room More To The Cool Side

By keeping your room to the cool side, you are cooling down your body’s temperature, which initiates the sleep process.

Not only is the sleep process initiated, but your body starts to release melatonin. A chemical that is naturally produced in our body which helps us to fall asleep.

Studies have shown that sleeping in a cool room will also help you to release the good fat into your body, which lowers the risk of metabolic diseases.

If the room is too hot, your body has to work extra hard to regulate the temperature. When your body is working to regulate temperature, it increases wakefulness while decreasing the slow-wave sleep.

Another little gem – when your room is cool, there is a less chance of germs thriving which can actually make you ill.

If your room isn’t cool enough, think about purchasing a cooling blanket which is great for whisking away heat. Read our review on best weighted blankets for hot sleepers, this would work perfect people who have a hard time cooling down. 

No Heavy Meals Before Bedtime 

This is an important one to make a note of. The more work our body has to do, the more awake we become.

Eating right before bedtime means our body has to start the digestive process, which in turn has us turning and rolling over most of the night.

It takes our body about three hours to break down food so that it can pass on to the lower intestines. Getting into bed before digestion takes place means interrupting the natural rhythm of the body.

Instead of digestion taking place, what our body will do is dump all the food into the small intestines. This process will make it harder to break down to absorb everything.

Even if you don’t wake up while this is happening, your sleep is still going to take a hit.

Let The Phone Go

Because of the technological age, most of us are glued to our phones at all times.

Not because someone is calling us or wants to talk, but because we don’t want to miss out on anything that’s happening on social media.

That’s the reality of it!

I’m guilty of this too. Most nights, I turn the volume on my phone down as well as place it upside down on my bedside table. As you know, whenever any social media statuses take place, the phone lights up.

Because I’m a light sleeper, the light wakes me instantly.

Of course, I know how vital our phone is for us. But equally important is our sleep.

Read Something Boring

Never start an exciting book at nighttime. Leave that reading for the daytime.reading a boring book before sleep

I made that mistake once. I started reading a book, which was really interesting. Not only was it exciting, but it was a very long book as well.

It took me well over four hours to finish that book. I never made that mistake again.

Now I usually read something really dull. I’ve conditioned my body and mind to do that. Nobody wants to go out of their way to read something that doesn’t interest them.

But for the sake of getting a good night’s sleep, I highly suggest doing that. When the mind gets bored, it also gets tired.

It’s when you feel that tiredness coming on, immediately put down whatever you’re reading to let yourself fall asleep.

Have a Warm Shower

Although our room temperature should always be to the cooler side, having a nice warm shower helps the body get just that little bit more tired.

I know that anytime I take a warm shower, instantly my body feels like relaxing. It’s that relaxation that induces sleep.

Having a shower not only relaxes you mentally, but it also helps you to relax physically and emotionally. When your body is feeling relaxed, it means you’re less stressed, which leads to a more comfortable sleep.

Showers also help to clean away any dirt, oil or allergens. This helps to keep these kinds of things to stay out of your skin as well as your mattress.

Another thing I notice when I have a shower is it forces me to disconnect from any type of technology. It’s the place where I can just stand and just enjoy the warm water flowing over me.

The steam of the warm shower acts as a natural decongestant, which helps you breathe easier at night. The more comfortable you breathe, the less likely you are to snore which can pop someone out of a really good.

Start Getting Your Sleep On Now

These are my best home remedies for a night of good night sleep. Give them a try to see if they will work for you.

Remember if one doesn’t work, try another. Sleep is so important, especially since it affects our daily living.

Sleep is the time when we repair what has been damaged during the day. The better sleep we get, the better our brain functions the next day. This makes our decision-making skills that much stronger.

Let me know in comments below which sleep remedy you think is the best one, or list one you use.

jagi

Reading is my favorite thing to do. But other than reading, I enjoy discovering new techniques on how to do something in simpler methods. My daughter likes to call me the Renaissance woman. So I do have to live up to the name. One of my main issues is sleeping, so I'm always searching for new ways to get a good night sleep, I'm more than happy to share them with you. My posts are either geared towards pain or self-help. Pain posts because I suffer from ongoing cancer pain. In the past 6 years of my fight with cancer, I have learned many ways to deal with pain, especially when going to bed. The self-help posts come from my work as a mental health counselor for over 15+ years. My background in counseling training is from UFV and RRU. I also have personal trainer certification from IFA, so I might throw in some exercise posts as well.

View all posts by jagi →

26 thoughts on “10 Best Home Remedies For a Good Night Sleep

  1. Hi I really enjoyed your post regarding the 10 Best Home remedies for a good night sleep.  I was not aware that it takes a regular routine and 2-3 days for your body to respond to the routine.  The daily habits your have suggested are great not to mention that you practice this regular routine to get better sleep habits.  I have talked to friends who have gone to sleep clinics, overnight to be evaluated and then they just end up leaving there with a breathing apparatus, which I think is overkill and cumbersome to most and this does not really help train the body to sleep better.  Thank you for your great suggestions and methods for getting a better sleep.  I look forward to reading some of your other posts….expecially the information you provided about Acid Reflux.  Thanks again.  

    1. Glad you enjoyed the article. I wish you much success with sleeping. 

  2. Everyone has their own thing. I personally know exactly what to do in order to get a good night sleep. Taking bath before going to bed helps my body relax which inturn makes me sleep like a baby. It works almost every single time. I don’t know if it does for other people but it sure does for me.

    1. Yes, a nice warm bath works really well. Thanks for stopping by. 

  3. Great and very valuable post with amazing information on how to improve our sleep. I knew a few of them like taking a warm shower or no phone before bed, but some of your advice I have never heard before. As example, I had no idea that lack of magnesium can affect my sleep quality or having bed ritual. I will definitely try these tips out. Actually, my worst enemy before bedtime is a mind Chatter, sometimes it can take me hours to fall asleep and I’m so happy that you mentioned it and gave a piece of advice how to fight with it. Thank you so much for writing this great post for us.

    1. Glad you found value in this post. Mind chatter seems to be an issue for many. Hopefully, the techniques will be of good use to you.

  4. Daniel D. says:

    As someone who has trouble sleeping, due to anxiety problems, this is a valuable read for me. I’m going to consider practicing meditation and getting rid of my phone before bed. I enjoyed reading, thanks!

    1. Hope you are helped by this. Thanks for your comment.

  5. Great tips for going to bed. My mind chatter all the time. I sometimes wonder how does my husband just closed his eyes and within seconds, snoring. He said they have to while being deployed and they sleep when they can. I guess so. I have tried meditation by my mind won’t let me. What is another way that you can recommend on chattering mind?
    Because I can’t seem to flick it away it just finds itself back in my mind.

    I do know that if I keep my room cool at night I sleep better during the night. But I can’t stop the chattering. What is wrong with me? 🙂

    1. Yes, mind chatter is a huge issue for many who suffer from lack of sleep. You can try thought interruption. This would mean interrupting your thoughts with a one-word mantra. Anytime a thought enters your mind, you replace it with the word that helps you relax. There really is nothing wrong you, it’s just our mind chooses that as the best time to create some back talk.

  6. cbdforpet.eu says:

    Hi Jagi, thanks for sharing. There are a lot of useful information. Can you recommend the best sources of magnesium, some supplements or food? Reffering to mobile phones, I heard that we should not use mobile phones or laptops before going sleep due to negative influance of blue light emitating from their screen. Do you agree with that?

    1. Magnesium can be found on Amazon or in our everyday foods. Such as spinach, quinoa, avocado or cultured yogourt. I agree the light from the phone is known to cause sleep issues. That’s why I always turn my phone upside down.

  7. Great article. I have been experiencing insomnia for the past 12 months which I put down to perimenopause as I’ve never had issues with sleep until these changes have been happening. So even though I might wake up randomly during the night, I make sure I am mindful of what my body is doing that’s stopping me from getting back to sleep. I find the most effective strategy for me has been to think about what my muscles in my body are doing. Every time I’m awake and struggling to get back to sleep, my neck and shoulder muscles are always tense. Once I realise this, I relax them, breathe in deeply, and go with the flow and drift off again. But it can be a struggle when the brain has switched on and that mind chatter keeps going. I’m glad you mentioned phones too. This activates our brains which isn’t the right time just before going to bed. So it’s good to get into the habit of not being on them before bed. Thanks for sharing an informative post.

    1. I am having the same issues, except I also have cancer which just makes that much harder to fall asleep. I have researched and found my ways to get some good sleep at night. I will be bringing my techniques on how to get to sleep even during perimenopause. It’s great that you can help yourself get back to sleep. Thank you for sharing your technique.

  8. I really wish I could get into meditation. I’ve tried before, but I keep telling myself that I need to try again; I just haven’t been able to establish a habit of it yet.
    I do have a problem with mind chatter sometimes. I’ll have to try your suggestion of visualizing flicking the thoughts away.
    Reading, though, is the part of an evening routine that I enjoy most. I tend to read something enjoyable but, you’re right, it can’t be anything too exciting.

    1. Meditation isn’t for everyone. You could practice a one-word mantra. Which means just repeating one word over and over which would help you get into a type of deep meditative state. My problem with reading something exciting is that I won’t put the book down until I finish it. So I usually leave that type of reading to daytime. Thank you for your comment.

  9. You have made some great points here. Any idea what to do if you get to sleep OK but wake up every morning at 2am wide awake?
    Thanks

    1. Must be some excitement that causes your brain to wake you up at 2 AM. You need to get behind the trigger that brings you to a wakefulness state. Once you figure out why you become alert at that time, you’ll be able to flick away that thought to fall back asleep. Thank you for your comment.

  10. Mecyll Gaspary says:

    For someone with sleeping problems, reading this kind of post is a great thing to do. I’m glad I was able to read your post early in the morning to have a few hours to strategize my sleeping behavior. I know I have to reconcile my drive to work more, and my physiological needs (sleeping) to keep me alive and fit. Not worn out and sick.

    Thank you for sharing this content. Kudos.

    1. Glad you were able to find help from this post. The quicker we can get a grasp on our sleep the better it will prep our mind of what’s to come later. Thanks for your comment.

  11. Erick Darke says:

    Great break down on some very helpful and inexpensive methods that can be used to get a better restful night sleep.I like the idea of keeping my room temperature cool before going off to sleep.I have found my self falling asleep at during reading just before I am about to go to sleep as well.Intentional or unintentional it has been a very effective tool

    1. Yes, these methods are in expenses. Keeping her room cool is probably one of the best things we can do to regulate our body temperature. Glad that you have reading to help you go to sleep, especially if it’s something you’re mind doesn’t want to do. Thank you for your comment.

  12. Kathleen Milligan says:

    Thank you for the collection of outstanding suggestions! It is so good to hear why it is much better for sleep hygiene to keep the room cool. I find this really challenging especially in hotel rooms but definitely can try your other tips!! (Read something boring perhaps!!) Thank you for the excellent information.

    1. Sleep hygiene is really important. Especially if people have allergies and they’re bringing those allergens into their bed with them. I always find that reading something boring definitely helps my mind turn off really quick. Thanks for your comment.

  13. These are some really great points. I am one of those who has a problem with mind chatter so I am glad you mentioned it. I have a problem with overthinking things. It probably has a lot to do with my previous life, as I spent 25 years in the military and I am still a bit intense at times.

    Letting the phone go is a huge one that I think more than 50% of society can gain results from. We have become so tuned in to our phones that we are unable to even go a day without them, let alone just letting it go for a bit. I recently just started turning my ringer off when I sleep because between phone calls and email dings, it was really interrupting my sleep.

    I am really interested in meditation because I know so many people that tells me it has changed their lives. You mentioning it here is just a reminder that I need to take advantage of this.

    Awesome tips here that are truly helpful. Thanks for providing this quality list.

    1. First off thanks for the time spent in the military protecting those who need protection. I imagine you must have a lot of mind chatter from those days.

      You’re right 50% of people could gain results if they do leave their phone alone. I can’t turn my ringer off due to the fact that my children call me even if it’s past my bedtime.

      I feel meditation is very important. Being a meditation coach, I know it has helped many people to get a good quality of sleep. Thank you for your comment.

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