Natural remedies to sleep better at night: Tips

Megan Smith
 min read

Common natural remedies to sleep better at night are yoga and meditation, both of which are discussed here.

Natural remedies to sleep better at night: Tips

We also discuss other natural remedies for falling asleep at night, such as Ayurveda, Bach’s flower essences, hypnosis, acupuncture, osteopathy, aromatherapy and homeopathy.

Inner peace is a fundamental part of regular, high-quality sleep, but emotional or mental struggles sometimes interfere with your psychic state.

Here’s an example: After a long, busy day, it’s finally time to go to bed. But as soon as your head hits the pillow, your brain goes in overdrive.

You start overthinking events and/or feelings. No matter how tired you are, you simply cannot fall asleep…

It’s even worse when you wake up in the middle of the night, without being able to fall asleep again until the early morning.

So by the time you’re finally sleeping again, it’s time to get up again…

This post covers a number of natural remedies to sleep better at night. A number of other sleep tips can be found in our other articles:

Additionally, if you’re overweight, consider the quality of your bed frame, check out our guide for the best bed frame for overweight person.

Natural remedies to sleep better at night: Introduction

A few essential skills are necessary to get back your peaceful, refreshing nights:

  1. learning to regulate and manage your emotions
  2. respecting your body’s needs

Many techniques could help you reconnect with your emotions and increase body awareness. You will probably have heard about the most popular techniques: yoga and meditation.

These natural solutions don’t cause addiction or other side effects, which is a huge benefit compared to anxiolytics or sleeping pills.


Homeopathic treatments are usually quite effective in treating sleep disorders. However, if you want to start such a treatment, it’s necessary to consult a homeopathic doctor.

Remember that there is no single, all-purpose treatment for better sleep. The homeopath will have to determine the remedy adjusted to the symptoms and the person’s character.

However, for occasional insomnia, the following homeopathic medicines may be effective:

  • Coffea Cruda: when sleep is disrupted by significant mental activity
  • Nux Vomica: useful when sleep is disturbed by an angry state and by stomach issues
  • Arnica Montana: in case of difficulties in falling asleep due to unusual physical efforts

There are also homeopathic complexes that include different remedies in their composition. These can be bought without prescription in most pharmacies.

Natural remedies to sleep better at night: Meditation

Meditation is a state of deep peace that can be achieved when the mind is in a state of total relaxation.

This state is then characterized by complete awareness. It allows us to awaken our vital energy and rebalance ourselves at all levels.

Meditation does not consist of physical exercises. In other words: one does not practice meditation, one is in meditation.

However, different postures and breathing techniques can be learned as the start of a relaxation process.


Ayurveda, an ancient Indian medicine, characterizes three kinds of energy (doshas): Vata, Pitta, and Kapha. These energies correspond with different elements: Vata corresponds to air, Pitta to fire, and Kapha to water and earth.

The three doshas (energies) are present in every organism in different amounts. This means that the predominance of one decides the character of the person and the lifestyle they must adopt to be healthy.

In general, the main cause of insomnia is related to an imbalance of Vata energy, which is characterized by:

  • anxiety
  • nervousness
  • mental turmoil

To rebalance the Vata energy, it is important to:

  • eat hot, well-cooked foods rather than raw or cold dishes,
  • to prefer the sweet taste
  • increase the consumption of carminative plants

Carminative plants are foods that promote the expulsion of intestinal gases and reduce their production, for example:

  • cumin
  • fennel
  • cardamom
  • aromatic plants (for example, basil and rosemary)

On the other hand, it is important to avoid vegetables from the Solanaceae family:

  • potatoes
  • tomatoes
  • eggplants
  • green peppers
  • raw onions

Another crucial thing to get a good night’s sleep is rebalancing your energies. It’s recommended to give yourself a little self-massage (especially your feet) and go to bed early after it. This helps your body to relax and fall asleep more easily.

Last but not least: try to get frequent physical activity. This is part of the Ayurvedic lifestyle to feel fit and treat sleep problems.

For Pitta or Kapha people, sports like swimming and jogging are suitable. For Vata people, dancing or yoga are more fit.

Natural remedies to sleep better at night: Bach’s flower essences

Bach’s flower essences are alcoholic macerations of plants made from species of flowers. Each of these flowers addresses a specific character trait or emotional state.

These essences have no contraindications, meaning there is no medical reason not to use them.

Three of them are especially effective for sleep disorders:


This is recommended for people who appear happy but hide their mental issues, for example, anxiety, restless sleep, difficulties falling asleep.

White Chestnut

This helps to find inner peace. It’s recommended for people who can’t fall asleep because of their thoughts or who wake up in the middle of the night.


This is recommended for people suffering from hyperarousal and anxiety. It’s also useful for those who have difficulty relaxing.

The classic treatment is three drops three times a day under the tongue. But it’s recommended to consult a specialist if you want an effective result.


Hypnosis can be an effective therapy for many sleep disorders. It’s helpful in cases where the vicious circle of sleep disturbance becomes a source of anxiety for the patient.

A few sessions are enough to learn how to put yourself in a state of self-hypnosis, to be able to relax and prepare for sleep each night.


Acupuncture is a millennium-old science developed in China that gives excellent results in the treatment of sleep disorders.

It stimulates specific areas of the epidermis, corresponding to points on the meridians, the energy paths where vital energy flows.

According to this discipline, every issue results from an energetic imbalance. The practitioner will identify it and then rebalance the body using needles positioned on specific points.

Each case is different, so each session will be completely personalized.

Shiatsu (Japanese therapeutic massage)

Massage is one of the most effective ways to eliminate physical and mental tension and prepare for sleep.

Shiatsu is a Japanese therapeutic massage that resembles acupuncture. It’s based on the principle of balancing vital energy through the pressure of specific points located on the meridians, a network of energy paths.

This kind of massage is given while dressed and lying on a futon. One session is usually enough to feel a positive change, to find relaxation and well-being that will improve the quality of sleep.

Natural remedies to sleep better at night: Yoga

Yoga is a technique born in Northern India as an ascetic and meditative practice. It’s an ancestral discipline composed of strategies that help rebalance physical and mental well-being.

In the West, we generally practice hatha yoga, a variant based mainly on physical exercises. After a yoga session, the body and mind are both alert and relaxed.

However, practicing yoga at the end of the day is not recommended because it can increase energy and hinder sleep.


Osteopathy is an alternative medicine that tries to rebalance your body’s energies through gentle manipulations.

Osteopathy works well for sleep disorders like restless legs syndrome or sleep apnea. Sessions last approximately one hour and are given by a qualified osteopathic practitioner.


Sophrology is defined as the study of consciousness, which can be practiced individually or in group sessions.

This technique helps to anticipate and manage anxiety-provoking situations in a positive way. This is done through visualization, relaxation, and breathing exercises. It can then provide solutions to many problems, even sleep-related issues.

A few sophrology sessions are usually enough to help you live better to the moment of going to bed, which is very much dreaded by insomniacs. It also helps cancel the potential stress, which could arise and trigger a vicious circle.

Sophrology also works on the causes of insomnia: physical, mental, or emotional imbalance. In my opinion, working on the underlying cause is the best way to deal with anything!

Natural remedies to sleep better at night: Aromatherapy

Several essential oils can be of great help for different sleep disorders:


The essential oil of neroli has therapeutic effects, quite interesting in terms of nervous system disorders. It’s beneficial when the sleep problems are linked to psychic suffering due to emotional shocks.

The results are even better when it’s combined with camomile.


Scented verbena, calming and sedative, will be an excellent choice for inpatient and irritable temperaments.


Ravintsara is especially beneficial for rather nervous, introverted people who tend to overthink or overanalyze. Its oil is mainly meant to treat sleep disorders due to exhaustion.

Lavender, chamomile, and ylang-ylang

True lavender, noble chamomile, and ylang-ylang all have soothing properties. They are perfect for extroverted and joyful people who have difficulty finding sleep because of an emotional surplus.

The easiest and safest way to benefit from the purity of essential oils is by olfactory means, by adding a few drops in a diffuser.

It’s also possible to take them orally (with some honey) or apply them directly on the skin, depending on the essential oil and the case.


Even though essential oils are natural products, it is necessary to take precautions. Some of them are toxic and should never be used orally. Others are irritating or even corrosive to the skin.

Essential oils should never be given to or used on children under the age of 3.

It’s crucial to follow the instructions given by an aromatherapist or a pharmacist and not try homemade recipes that can be extremely dangerous!

Natural remedies to sleep better at night: Conclusion

This article goes over a number of natural remedies to help you sleep better at night, to summarize:

  • Homeopathy,
  • Meditation,
  • Ayurveda,
  • Bach’s flower essences,
  • Hypnosis,
  • Acupuncture,
  • Shiatsu,
  • Yoga,
  • Osteopathy,
  • Sophrology, and
  • Aromatherapy.

Not all of these might appeal to you but it’s likely that you’ll find at least one that is appealing to you.

Because these natural remedies do not cause any side effects or addictions like sleeping pills, you’ve got nothing to lose and a good night’s sleep to gain!

About Megan Smith

Megan has been fighting overweight and her plus size since her teenage years. After trying all types of remedies without success, she started doing her own research. Megan founded Plus Size Zeal to share her findings. She also developed various detailed buying guides for plus-size people in order to make their lives easier and more comfortable. Read More