8 Natural Remedies to Help You Sleep

13.September.2024

Finding ways to achieve a good night's sleep naturally can make a world of difference.

A restful night’s sleep is essential for feeling your best, and at The Sleep Boss, we believe in providing sustainable and natural solutions to support your wellness journey.

Whether you’re looking for aromatherapy, mindful practices, or simply better bedtime habits, these natural remedies can help you sleep deeply and wake up refreshed.

Let’s look at the many ways you can naturally fall asleep.

Prescription Sleep Aids and Traditional Sleep Remedies: Do They Work?

While prescription sleep aids and over-the-counter medications are popular choices for those seeking immediate relief, they often fall short as long-term solutions.

According to the Sleep Foundation, traditional sleep medicine like Z drugs (zolpidem and eszopiclone) or melatonin supplements may help induce sleep in the short term, but their effectiveness can diminish over time, leading to dependency or tolerance. The same is true for over-the-counter options such as antihistamines and herbal remedies like valerian root, which offer minimal long-term benefits despite their popularity.

Experts agree that while these methods are widely used, they don't address the root causes of sleep issues and may even contribute to other problems, such as morning grogginess, impaired cognitive function, other sleep difficulties, or withdrawal symptoms when discontinued. For many, these medications become a crutch, masking the underlying sleep disturbances rather than providing a sustainable solution.

Why It's Important to Have Natural Sleep Aids

At The Sleep Boss, we emphasise the importance of natural sleep aids - safe to use, key to your everyday health and can improve your sleep significantly. These approaches offer a gentler, long-lasting way to enhance sleep quality without the risks associated with medications.

According to the Australian Institute of Health and Welfare, almost half of the Australian population is reported to have an average of two sleep-related conditions or sleep disorders.

With the world moving at a fast pace, sleep doesn’t always come easy. Between daily stress and constant screen time, many of us struggle to unwind.

Natural sleep remedies are a gentle way to reset your body’s natural rhythms, relieve anxiety, and create the perfect environment for a peaceful night’s rest. On the other side of the spectrum, prescription sleep aids can have potential side effects and risks, including addiction and parasomnias, which is why most people prefer natural remedies.

Let us explore some of the best natural ways to drift off effortlessly.

1. Essential Oils

Aromatherapy with essential oils, a popular natural sleep aid, has long been known to promote relaxation and help calm the mind before bed. At The Sleep Boss, our essential oil blends—like our Meditation Essential Oil Blend and Sleep Essential Oil Roller—are designed to help you settle into a peaceful sleep routine. Essential oils like lavender, ylang ylang, and cedarwood – all of which are ingredients found in our products – are perfect for reducing stress and encouraging deep sleep.

Use a diffuser in your bedroom to fill the air with calming scents or apply essential oils directly to your pulse points with a roller for an on-the-go remedy.

2. Physical Activity

Exercise plays a key role in improving sleep quality.

Based on a recent study conducted by the University of South Australia, the research suggests that prioritising time to exercise and move during the day can improve how well and fully you sleep at night.

Moderate physical activity, like walking, swimming, or cycling, can help regulate your circadian rhythm, making it easier to fall asleep and stay asleep throughout the night. Just be sure to avoid intense workouts too close to bedtime, as this can raise your energy levels and make falling asleep harder to come by.

3. Epsom Salt Baths

Soaking in a warm bath infused with Epsom salts is a fantastic way to relax your muscles and calm your mind before bed. Epsom salts contain magnesium, which helps relieve tension, reduce stress, and promote relaxation. Magnesium is also available in dietary supplements and can help with relaxation and sleep. Adding a few drops of your favourite essential oils to the bath can enhance the experience even further.

Our Relaxing Bath Soak is formulated to soothe both body and mind, making it the perfect addition to your nightly routine. Infused with essential oils such as lavender, cedarwood, rose geranium, and frankincense, you are truly in for a magical rest ahead.

4. Yoga & Meditation

Incorporating gentle yoga or meditation into your evening routine can significantly improve sleep quality. Mindful movements help release tension, while meditation quiets a busy mind, reducing stress and anxiety.

We have natural yoga mats available including our Biodegradable Yoga Mat and our Natural Cork Yoga Mat – allowing you to gain momentum and flow in your body, leaving you in a state perfect for bed. You can pair it perfectly by meditating with our Meditation Essential Oil Blend, enhancing focus and relaxation, and creating a serene environment for rest.

5. Weighted Blankets

Weighted blankets are designed to provide gentle, even pressure across the body, mimicking the feeling of being hugged. This sensation, known as deep pressure stimulation, helps calm the nervous system, reduce anxiety, and promote a deeper sleep. Weighted blankets can be especially helpful for those who experience insomnia or restless nights.

Read Harvard Health's Publishing Guide on weighted blankets for insomnia.

6. Getting Some Fresh Air & Sunlight

Natural light exposure during the day helps regulate your body’s internal clock, also known as the circadian rhythm. Spending time outdoors, whether it is going for a walk or simply sitting in the sun, can make it easier to fall asleep at night. The fresh air also boosts mood and mental clarity, helping you feel more relaxed when bedtime approaches, leading to more restful sleep.

7. Herbal Sleep Remedies

Sipping on a cup of herbal tea before bed can create a soothing bedtime ritual and is one of the most popular herbal sleep remedies. Herbal teas like chamomile, peppermint, and valerian root are well-known for their calming properties, helping to prevent sleep problems and promote quality rest. Our Organic Sleep Tea is a perfect blend to incorporate into your nightly routine, helping you unwind and prepare for a good night’s sleep.

8. Journalling & Reading

Writing in a journal before bed is a wonderful natural sleep remedy to release any thoughts or worries that might be keeping you awake. It is a simple, reflective practice that can clear your mind, allowing you to drift off more easily. Alternatively, reading a relaxing book can help distract you from daily stress, signaling to your body that it is time to unwind.

If you would like further tips, read our recent article on Natural Remedies for Insomnia Without Medication.

Improving Your Sleep Quality, Naturally

There is something to be said about looking back into nature - especially when it comes to sleep remedies.

Whether you're taking a warm bath, a yoga session, or a calming essential oil blend, these simple habits can make all the difference to your quality of rest.

Explore our range of natural sleep aids and start your journey to better sleep tonight.

Shop our collection of essential oils, teas, and bath soaks designed to help you feel relaxed and at peace.

If you would like to tackle restless sleep and get back to quality rest, join us on our FREE 7 Day Sleep Challenge.