Natural sleep remedies: 7 ways to sleep better

Having trouble falling asleep or staying asleep? You're not alone. According to the National Heart, Lung, and Blood Institute (NHLBI), an estimated 50 to 70 million Americans have chronic, or ongoing, sleep disorders. In 2024, 30.5% of U.S. adults reported getting less than seven hours of sleep on average, according to the CDC's National Center for Health Statistics.

Getting enough quality sleep is important for your physical and emotional well-being. Most adults need at least seven hours of sleep each night, and developing healthy sleep habits can make it easier to get the rest your body needs.

If you're looking for natural ways to sleep better, start with these simple strategies.

1. Create a relaxing bedtime routine

A consistent bedtime routine can help signal to your body that it's time to wind down.

Try setting aside the hour before bed for quiet activities. Reading, listening to calming music, taking a warm bath or shower, practicing deep breathing or doing another relaxing activity may help you transition from your day to sleep.

It's also helpful to go to bed and wake up around the same time every day, including on weekends. A consistent sleep schedule can help keep your body's internal clock on track.

2. Make your bedroom comfortable for sleep

Your sleep environment can have a significant impact on how well you rest.

The National Institute for Occupational Safety and Health (NIOSH) suggests keeping your bedroom cool, dark, quiet and comfortable to create an environment that supports restful sleep.

If light or noise is keeping you awake, consider using blackout curtains, an eye mask, earplugs or a white-noise machine.

The NHLBI also recommends using the hour before bed for quiet time and limiting bright artificial light.

3. Limit screens and bright light before bed

Phones, tablets, computers and televisions can make it harder to wind down at night. Bright artificial light can interfere with your body's sleep-wake rhythm.

Try putting electronic devices away before bedtime and replacing screen time with a relaxing activity such as reading or listening to music.

Getting natural light during the day—especially earlier in the day—can also support a healthy sleep schedule.

4. Try a cup of chamomile tea

Chamomile tea is naturally caffeine-free and has traditionally been used as a relaxing bedtime drink.

However, it's important to distinguish tradition from scientific evidence. The National Center for Complementary and Integrative Health (NCCIH) says there is currently very little research on chamomile for insomnia, and existing evidence isn't strong enough to determine whether it improves sleep.

If you enjoy chamomile tea as part of your bedtime routine, it can be a soothing, caffeine-free option. People who are allergic to ragweed or related plants should use caution because chamomile can cause allergic reactions in some people.

5. Consider lavender aromatherapy

Lavender is another popular natural sleep remedy. Some people use lavender essential oil in a diffuser or enjoy its scent as part of a relaxing bedtime routine.

Research on lavender and sleep is still limited. According to the NCCIH's information on lavender, it's unclear whether lavender aromatherapy improves sleep quality or insomnia. Some studies suggest possible benefits, but more research is needed.

If you use essential oils, follow the product's safety instructions and avoid applying undiluted essential oils directly to your skin.

6. Be cautious with melatonin supplements

Melatonin is a hormone your body naturally produces that helps regulate your sleep-wake cycle. Because of this, melatonin supplements are often marketed as a natural sleep aid.

But "natural" doesn't necessarily mean right for everyone.

According to the NCCIH's guidance on sleep disorders and complementary approaches, melatonin may be helpful for certain situations, such as jet lag or sleep problems related to shift work. However, evidence is limited for using melatonin to treat chronic insomnia, and long-term safety has not been established.

Talk with your provider before starting melatonin or another dietary supplement, particularly if you take medications or have an ongoing health condition.

7. Build healthy sleep habits during the day

Quality sleep starts before you get into bed.

During the day, try to:

• Get regular physical activity.
• Spend time outside in natural light.
• Avoid caffeine later in the day if it interferes with your sleep.
• Avoid large meals close to bedtime.
• Limit alcohol, particularly near bedtime.
• Keep naps short or avoid them if they make it harder to sleep at night.

The CDC's sleep recommendations and NHLBI's healthy sleep habits provide additional strategies for establishing a healthy sleep routine.

When should you talk with your provider about sleep problems?

Occasional difficulty sleeping happens to many people. But ongoing sleep problems may be a sign of an underlying sleep disorder or another health condition.

Talk with your provider if you regularly have trouble falling asleep, staying asleep or feel excessively tired during the day.

It's especially important to discuss symptoms such as loud snoring, waking up gasping or choking, or significant daytime sleepiness. According to the NHLBI, these can be signs of sleep apnea, a condition that can disrupt your sleep and affect your health if left untreated.

Get better sleep, naturally

You don't necessarily need a complicated nighttime routine to improve your sleep. Start with a consistent sleep schedule, create a comfortable sleep environment, limit bright light before bed and give yourself time to relax.

Natural products such as chamomile, lavender and melatonin may be popular, but the evidence behind them varies. Talk with your provider before using supplements or other products to treat ongoing sleep problems.