Best 6 Natural Sleep Remedies

Sleep plays a far more vital role in our overall health than we once realized. Research continues to uncover its impact, but we already know that quality sleep supports balanced hormone activity, stabilizes blood sugar levels, promotes cellular repair, and contributes to many other essential bodily functions.

The Best Natural Sleep Remedies That Actually Work

Many guides on natural sleep remedies mention the basics—limiting caffeine, maintaining a consistent exercise routine, and improving your sleep environment. While these foundational habits are important, many individuals still struggle to fall asleep even after following all the standard advice.

For those who have already implemented a regular sleep schedule, used magnesium oil, optimized their bedroom for darkness, and tried various supplements but continue to face sleep difficulties, exploring lesser-known natural solutions may be beneficial.

Anyone dealing with persistent or severe sleep issues should consult a qualified healthcare professional or a functional medicine practitioner who specializes in sleep health to rule out underlying medical concerns.

These unconventional yet natural sleep remedies are often overlooked, but they can be highly effective. The best part—most of them are inexpensive or completely free, making them easy to try without any major investment.

1. Elevate Your Legs the Correct Way

A useful technique for improving circulation and promoting relaxation before sleep involves elevating the legs. Throughout the day, many people spend long hours standing, walking, or sitting, which can cause blood and lymphatic fluid to accumulate in the lower body. This buildup may contribute to heaviness, mild swelling, or discomfort in the legs—especially during pregnancy or when certain medical conditions are present.

Incorporating a gentle inversion can help counteract these effects. This does not require advanced yoga skills; even simple leg-elevating techniques can support better circulation and encourage the body to wind down naturally.

Recommended Method:
Elevate the legs for 15–30 minutes each evening. Effective options include lying flat on the floor with legs resting on a chair or sofa at a 90-degree angle, or lying on a bed or floor with legs extended vertically along a wall.

Enhanced Variation:
For those seeking a deeper inversion experience, equipment such as gravity boots or an inversion table can provide additional benefits. These tools offer stronger inversion angles and may further support circulation and relaxation when used safely and as directed.

2. Honey and Salt

An interesting natural sleep remedy combines a small amount of natural sugar with a pinch of salt. This idea has been around for generations, and modern research offers some insight into why it may work.

A study published in the Journal of Neuroscience in 2011 suggests that sodium can help regulate cortisol levels and support balanced blood sugar—two key factors in achieving restful sleep. Natural sugars may also play a role by creating a mild rise in insulin, which in turn can help reduce cortisol. Some practitioners even recommend consuming carbohydrates in the evening to support hormone balance for this reason.

Additionally, carbohydrates may assist tryptophan in crossing the blood–brain barrier, which contributes to melatonin production and overall sleep quality.

While informal experiences vary, many individuals find this sweet-and-salty combination calming before bedtime.

How to Try It:
Mix about ½ teaspoon of a natural sweetener—such as honey, maple syrup, or coconut sugar—with a small pinch of unrefined salt. Consume the mixture 15–20 minutes before going to bed. Another option is to stir it into warm chamomile tea and add a teaspoon of gelatin powder for extra soothing benefits.

Enhanced Option:
For deeper relaxation, some people choose honey infused with calming botanicals, such as hemp-infused honey.

3. 4-7-8 Deep Breathing Technique

The 4-7-8 breathing pattern is a simple relaxation method that involves slow, controlled breaths to calm the nervous system. This technique helps increase oxygen flow, reduces tension, and supports the body’s natural shift from the fight-or-flight response to a more relaxed parasympathetic state. Variations of this rhythmic breathing practice have long been used in different cultures for meditation, prayer, and stress relief.

Because it requires no equipment and can be done anywhere, it serves as an accessible method for easing into restful sleep.

How to Practice:

1. Sit comfortably or lie down in a relaxed position.
2. Inhale through the nose while counting to four.
3. Hold the breath for a count of seven.
4. Exhale slowly through the mouth for a count of eight.
5. Repeat the cycle three to four times, or until you feel calmer.

4. Tart Cherry Juice

Tart cherry juice is often mentioned as a natural remedy for better sleep, and research supports its potential benefits. Studies suggest that tart cherries may help improve melatonin production, reduce inflammation, and support overall sleep quality. Some findings indicate that it may even increase total sleep duration.

One study from Louisiana State University observed older adults with insomnia who consumed Montmorency tart cherry juice twice daily. Over the testing period, participants gained an average of 84 additional minutes of sleep per night compared to when they consumed a placebo beverage.

How to Use It:
A small serving of tart cherry juice—such as a tablespoon diluted in water—can be taken in the evening to support relaxation and sleep quality. It may be especially helpful after intense physical activity, as tart cherries are known for their potential benefits in muscle recovery and reducing stiffness. For added flavor and extra calming effects, the juice can be mixed into chamomile or other soothing herbal teas.

Choosing organic tart cherry juice is preferable when possible, as cherries are often included on lists of produce with higher pesticide exposure.

5. Sleep Journal

Maintaining a consistent sleep and wake schedule is often recommended for improving sleep quality, but many people don’t realize how irregular their routine actually is until they begin tracking it. A sleep journal can be a valuable tool for identifying habits that affect rest and for establishing a more predictable sleep pattern.

How to Use It:
Record key details each night—such as the time you ate dinner, when you stopped using electronic devices, and the exact time you went to bed. In the morning, note your wake-up time and briefly describe how well you slept. Even a week or two of consistent tracking can reveal helpful patterns and highlight areas that may need adjustment.

Digital Option:
For those who prefer technology, various sleep-tracking devices and apps can provide similar insights. Many people choose trackers that operate in airplane mode to reduce exposure to EMFs during the night.

6. Morning Exercise

Regular physical activity supports overall health, but the timing of exercise may also influence sleep quality. Research suggests that engaging in movement during the morning hours can help regulate the body’s natural cortisol rhythm. Some studies indicate that morning exercise may reduce nighttime blood pressure by up to 25% and support healthy melatonin production—both of which contribute to more restful sleep.

Individuals with autoimmune conditions or those sensitive to high-intensity workouts may benefit from focusing on strength-based routines or low-impact exercise. Short sessions such as a four-minute Tabata workout, light weight training, or gentle rebounder exercises can be effective in helping reset the body’s natural cycles without overexertion.