Questions? We're here to help. Health advisors on staff. Call us toll-free at (866) 947-6789.

Get a Good Night's Sleep – 5 Simple and Natural Ways

5 Simple and Natural Ways to Get a Good Night's Sleep

Anne Radcliff

If you're often wide awake at night, there are many natural ways to help you get to sleep. Whether you can't fall asleep when you go to bed or regularly wake up in the middle of the night, several dietary and herbal supplements can be effective sleep aids. Also, sleep-promoting habits can arm you in the fight against insomnia.

Woman Sleeping


If you have difficulties getting your body to relax for a good night's sleep, you may be deficient in magnesium. A magnesium deficiency may also lead to muscle cramping, which can also become a sleep disturbance.

Magnesium offers a wide range of benefits, so you may discover positive changes in your health soon after you begin supplementing with this mineral. Taken in the powdered form and added to warm water, magnesium is highly absorbable and easy on the stomach.


Difficulties falling asleep may be related to a lack of melatonin. Going to bed in total darkness helps to stimulate melatonin production. If this doesn't work, taking this natural hormone in supplement form has proven to be effective for many sleep-deprived people.

Melatonin supplements are actually quite inexpensive, and small doses usually do the trick. Use tablets that dissolve under the tongue or drops in liquid form for better absorption. Take melatonin about 30 minutes before bedtime for optimal results.

Vitamin B Complex

The B vitamins are essential for a healthy nervous system. If your sleep problems are related to stress, Vitamin B complex can be effective in helping to calm your mind as you drift off to sleep.

Vitamin B complex, which is a supplement that includes all eight of the B vitamins along with others that work alongside them, helps encourage REM sleep. There are many theories about the benefits of REM sleep, including improved memory and mood.

Herbal Remedies

Many people have found herbal remedies to be effective in supporting a good night's sleep. Valerian root, chamomile, and kava kava are a few popular options.

Valerian provides a calming, anti-anxiety effect that helps encourage a relaxed state. Chamomile has mild sedative properties that promote relaxation and strengthen the nervous system. Kava kava is an anti-stress remedy that can be beneficial if you struggle with anxiety while you're trying to get to sleep.

Good Habits

Habits that put you in a calm state can be helpful in getting you to sleep. Avoid watching television, staying on the computer, or playing video games within an hour or so before going to bed. Some say that the light that shines in your eyes from the television or computer may disturb your body's natural ability to fall asleep. Also, the on-screen activity may keep your mind from entering a relaxed state.

Take a warm bath with calming essential oils to promote tranquility. Reading is another way to calm the mind and body. Establish a nightly routine that prepares your body and mind for some shut-eye.

There are many natural ways to fight insomnia and encourage a good night's sleep. Certain dietary supplements, herbal remedies, and a nightly routine that helps you to unwind may be just what you need for a revitalizing slumber.

Health Disclaimer. Copyright ©2012. Published with permission.

Related Reading:

The Blue Light Switch for Improved Sleep

What You Eat Impacts How You Sleep 

Sleep seminar with Dr. Craig Hudson