Trouble Sleeping? Try These Six Drug-Free Tricks

In today’s non-stop world, quality sleep seems to be harder and harder to get, so what are we to do? Most of us will reach for a pharmaceutical sleep aid like Ambien to fall asleep but are they the best options? I don’t like pharmaceuticals and I simply don’t trust a chemical to make me sleep naturally, which sounds like an oxymoron. If you want chemical free sleep and still wake up refreshed and ready for a busy day, try one of these all-natural alternative remedies.


Chamomile tea is touted as the before-bed beverage and it lives up to the hype. This isn’t some new fad or trend, the herb Chamomile has been around for centuries. While some will say drinking a warm beverage before bed will make anyone tired, even without scientific evidence, people love Chamomile tea as a sleep aid. The tea has no caffeine and is soothing so it has to help get you in the sleepy time mood.


Melatonin is the worldwide leader in all-natural slumber remedies for a reason; it works. Your own body in preparation for sleep actually naturally produces melatonin so it is already your natural sleep aid, you just weren’t aware. You can find Melatonin in pill or liquid form at health food stores or most pharmacies. It’s recommended that you take 1-3 melatonin 30-45 minutes before bed. The hormone naturally prepares your body for sleep by slowing down all its functions and gently gets you ready for bed.


Another excellent all-natural remedy is Valerian Root. This alternative medicine has shown in scientific studies to help people with insomnia get to sleep, so it should work for you.  With any supplement, it’s important to consult your physician before you try anything new.


Just the scent of lavender has been shown in studies to help people fall asleep and have more energy the next morning.   Breathing in lavender oil is known to lower blood pressure, heart rate and skin temperature, which helps the body, relax and therefore sleep better. Just smelling a little lavender oil can greatly increase your quality of sleep.


The Eastern practice of meditation has been used to center your thoughts and can in many cases slow down the body’s basic functions. Meditation involves slow, deep breaths which can lower the heart rate, blood pressure and keeps the mind from racing. The act of meditation will help you fall asleep by clearing up all the junk that keeps your mind racing as you try and sleep.

Try 30-45 minutes of meditation before bedtime and you should fall asleep very peacefully.


Maybe it’s your mind that is keeping you awake, that’s where a white noise machine comes in handy. Simply having white noise in the background when you are trying to fall asleep helps your mind relax. We are constantly bombarded with media, life decisions, and relationship issues, so forgetting these and resting is important. Pick up a white noise device or download one of the many apps for your phone. Chose which white noise you like and relax immediately.

I think it’s important to mention that our dependency on screens is making quality sleep harder to attain. If you want great sleep, avoid all screens an hour before bed; this will help you get ready for a good night’s rest.