Natural Home Remedies For Sleep Better

July 18, 2023

Do you find yourself tossing and turning in bed, yearning for a night of deep, uninterrupted sleep? If you answer yes, then you are at the right place.

Amidst the hustle and bustle of our daily lives, our rest often takes a backseat, leaving us fatigued and longing for a refreshing rest. We try different methods and measures to attain refreshing slumber, like sourcing the markets for different types of mattresses, buying the best mattress and investing in sleep accessories, which to some extent helps but still needs some extra help.

Thankfully, Mother Nature has bestowed upon us a treasure trove of natural remedies that can help restore the tranquillity of a peaceful slumber. Especially in our Indian culture, we have many Ayurvedic herbs and plants and home remedies that help with various problems.

Whether you're an insomniac seeking solace or simply longing for more rejuvenating naps, here you’ll discover natural home remedies that improve your overall slumber experience.

Chamomile Tea

If you struggle with insomnia or have difficulty falling dozing off, chamomile tea can be your solution. The tea acts as a mild sedative, helping you drift off into dreamland more easily. It can also reduce night time waking, allowing you to enjoy more uninterrupted and restorative slumber. It contains apigenin, a compound that interacts with receptors in the brain, encouraging relaxation and lowering anxiety.

Chamomile tea is loaded with antioxidants that help combat the harmful effects of free radicals in your body. These antioxidants not only support your overall health but also contribute to a better sleep routine. Moreover, it has been used for centuries to calm the digestive system and ease discomfort. By reducing bloating, indigestion, and stomach cramps, chamomile tea ensures a peaceful night's sleep, free from the disruptions caused by an unhappy tummy.

Chamomile tea also possesses muscle-relaxing properties, making it an excellent choice for relieving muscle tension and promoting relaxation. Sipping on a warm cup of chamomile tea before bed can help you unwind after a long day and prepare your mind and body for a peaceful slumber.

Warm Milk

Warm milk is an age-old home remedy that has been valued for its calming effects and sleep-enhancing benefits. Warm milk contains tryptophan, an amino acid that promotes slumber and it is a rich source of calcium and magnesium, two essential minerals known for their sleep-promoting properties. Calcium helps the brain produce melatonin, contributing to a more regulated sleep-wake cycle. Magnesium acts as a natural muscle relaxant, helping to reduce muscle tension and promote a state of calmness. By incorporating warm milk into your nightly routine, you supply your body with these vital nutrients, creating optimal conditions for deep and undisturbed sleep.

Warm milk has a soothing effect on both the mind and body. The warmth and creamy texture of milk can evoke a sense of comfort and relaxation. Drinking a cup of warm milk before bed can help alleviate stress and anxiety, providing a cosy and peaceful bedtime routine that sets the stage for a restful night's slumber. For more benefits, drink a glass of warm milk with a pinch of turmeric or nutmeg before going to bed.


Ashwagandha is renowned for its adaptogenic properties, which means it helps the body adapt to stress. In today's fast-paced world, stress can often interfere with rest. Ashwagandha helps regulate stress hormones, promoting a calm and relaxed state. By incorporating ashwagandha into your routine, you can reduce stress levels, regulate the sleep-wake cycle and create a peaceful sleep-inducing environment.

Ashwagandha also aids in reducing nighttime waking. It also has muscle relaxant properties that help ease tension and promote relaxation. By soothing your muscles, ashwagandha enables your body to unwind. On the other hand, it’s also great to improve mood and reduce symptoms of depression.  By boosting your overall mental well-being, ashwagandha helps create a positive mindset conducive to a peaceful and rejuvenating sleeping experience.

Ashwagandha is also quite easy to consume; simply mix ashwagandha powder with warm water or milk and drink it approximately an hour before bedtime.


Aromatherapy is a natural and effective technique to promote relaxation, reduce anxiety, and improve slumber quality. By introducing essential oils into your bedtime ritual, you can create a relaxing environment that will help you drift off into a peaceful slumber.

Aromatherapy involves essential oils extracted from plants to create relaxing fragrances. These scents have been demonstrated to have a direct effect on our emotions and can aid in the relaxation of an overactive mind. You can create a peaceful environment that encourages relaxation and makes it easier to fall asleep by using essential oils such as lavender, chamomile, cedarwood, vetiver, sandalwood and bergamot. Lavender, jasmine, and sandalwood essential oils can assist to soothe the mind and induce slumber. Apply a few drops on your temples or wrists in a diffuser or blend with a carrier oil. These oils have sedative effects that might help you relax and doze off for longer periods of time.

Oils such as valerian, marjoram, and ylang-ylang have been demonstrated to reduce the symptoms of insomnia by promoting sensations of relaxation and drowsiness. Incorporating these oils into your evening routine can aid in the establishment of a healthy sleeping pattern and the overall quality of your sleep.

Aromatherapy doesn't just benefit your naps; it can also uplift your mood and enhance your overall well-being. Essential oils like citrus scents (orange, lemon, grapefruit) have been known to boost mood and increase feelings of happiness. By incorporating these uplifting scents into your daily routine, you can start your day on a positive note and drift off easily and more quickly as a result.

Saffron Milk

When it comes to sleeping better, saffron milk is a natural and delicious solution. With its ability to promote relaxation, reduce anxiety, regulate sleep patterns, and enhance slumber quality, saffron milk can be one of the best solutions. Saffron has sedative properties and can promote a better sleeping experience. Add a few strands of saffron to warm milk and drink it before going to bed.

Saffron, also known as the "golden spice," has been cherished for centuries for its numerous health benefits. It can help you achieve a peaceful slumber and wake up feeling rejuvenated.

Saffron milk is known for its soothing properties that can help relax both the body and mind. It contains compounds that stimulate the release of certain chemicals in the brain, such as serotonin, which is associated with relaxation and a sense of well-being. Saffron also has mood-enhancing properties that can help reduce symptoms of anxiety and depression. The natural compounds found in saffron have a positive impact on the production of melatonin, a hormone that helps regulate sleep-wake cycles. By sipping on a warm cup of saffron-infused milk before bedtime, you can create a calming ritual that prepares your body for a restful snooze.

In addition to its sleep-promoting benefits, saffron also offers antioxidant and anti-inflammatory properties. These properties can support overall health and well-being, which in turn can contribute to better sleep. By incorporating saffron milk into your routine, you can provide your body with a natural boost that promotes overall wellness and a peaceful night's rest.


Natural sleep-inducing home remedies, as previously said, are simply accessible and simple to use, needing no work on your part. It improves your mood and mental state and allows you to fall asleep easily.  Home remedies, however, are not the only way to improve your sleep. Aside from that, other elements for healthy sleep must be considered, such as sticking to a schedule, adjusting your diet, and investing in quality bed and bedding.

We can’t emphasise enough how a good bed with a supportive and comfortable mattress can improve your sleep. It doesn’t just give a surface to lie and rest but also helps relieve back pain, improve your spine alignment and relieve pressure points. Thus buy the best mattress, invest in the right bedding and in the meanwhile use above mentioned natural remedies for rejuvenating sleep.

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