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6 Natural Sleep Remedies + Their Benefits

Recent studies have shown that one in three Americans don’t get enough sleep, and over 70 million Americans suffer from some form of insomnia. As of 2013, over 9 million Americans reported taking sleeping pills on a regular basis. Yikes!
If you find it difficult to relax at night, there are a variety of foods, herbs, and supplements readily available to help you fall asleep and stay asleep. Before reaching for those sleeping pills, give some of these natural remedies a try.

Here are 6 natural sleep remedies and their benefits:



Serving as a hormone that helps regulate the sleep/wake cycle, melatonin causes drowsiness and lowers body temperature. Melatonin aids in having restful, restorative sleep and can help you stay asleep all night.


Having honey before bedtime ensures you sleep through the night by providing the liver with glycogen. If your glycogen levels are low, your brain will send a signal to search for nourishment, which normally wakes you up. Having honey before you sleep will help you fall asleep faster, and also help revitalize your body by supporting detoxification, circulation, and balancing hormones.

Warm milk

Having a glass of warm milk before bed is an age-old remedy to help you drift off to sleep. Drinking warm milk before bed provides an excellent source of calcium, which helps the brain produce sleep-inducing chemicals like melatonin. If you prefer a dairy alternative, try sipping a warm glass of nut milk instead.


Magnesium can be found in food, or taken as a supplement (but reactions can occur with certain medications, so be sure to speak with your doctor). Good sources of magnesium include almonds, leafy greens, pumpkin seeds, and wheat germ. Overall, it plays a major role in helping you sleep at night. Research has shown that low magnesium levels can prevent the brain from resting at night.


Valerian Root

Like Chamomile, valerian root has also been used to help ease sleep problems for centuries. It’s important to note that if you use valerian root as a sleep remedy, it can take a few weeks to notice the effects. Valerian root is believed to calm anxiety and also increases the amount of gamma aminobutyric acid (GABA) produced in the brain – necessary for regulating nerve cells.


This herb has long been a remedy for helping people relax and fall asleep. Drinking chamomile tea eases the nervous system and helps relax your muscles. Having been used for centuries as a remedy for sleepless nights, chamomile tea can also help ease anxiety and depression.
Why not try one of the above natural sleep remedies tonight? Natural sleep remedies can do wonders to relax the body and mind in times of stress and bouts of sleepless nights.
However, if you find yourself suffering from periods of insomnia, it’s important to speak with your doctor, as there may be additional underlying causes to address.
This article and all included information is not intended as medical advice and does not treat or diagnose. Please consult your doctor for any health-related questions or concerns.

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Bianca Williams

Bianca is a foreign language teacher, yoga instructor and international solo traveler. With 10+ years of personal yoga practice across 20+ countries, Bianca creates magical experiences to share with her students all over the world. When she isn’t teaching yoga or languages, you can find her everywhere - from playing capoeira in NOLA to trekking through the Amazon. Check her out at

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