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Struggling to get a good night’s sleep? Check out our guide on natural remedies for deep sleep, perfect for busy moms! Discover simple tips to help you relax and finally enjoy the restful sleep you deserve!
For many women, especially moms or those in perimenopause or menopause, getting a good night’s sleep can feel like an impossible dream. Between late-night feedings, early morning wake-ups, a never-ending to-do list, and hormone changes, it’s no wonder that many women struggle with sleep issues. But deep, restful sleep is crucial for your health, mood, and ability to tackle the challenges of motherhood—and life in general. In this guide, we’ll explore natural remedies for deep sleep that can help you get the rest you need and deserve.
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While sleep needs can vary from person to person, experts recommend that adults get between 7 to 9 hours of sleep each night to function at their best. Although some people might feel fine with slightly less or more sleep, consistently getting less than 7 hours of sleep per night is linked to various health problems, including weight gain, diabetes, and heart disease. Factors like age, lifestyle, and overall health can influence how much sleep you require. Remember, sleep quality is equally important as quantity, so focus on creating a sleep-friendly environment and a consistent sleep schedule.
If you’re unsure about your individual sleep needs, try letting your body naturally wake up without an alarm for a week or two to determine your ideal sleep duration. Using a sleep tracker can give you valuable insights by monitoring the duration and restfulness of your sleep. In addition, they can help you identify patterns, such as optimal bedtimes or environmental factors that improve your rest, guiding you toward healthier sleep habits.
Before we get into the best natural sleep aids, let’s talk about what deep sleep actually is and why it’s so important. Deep sleep is the stage of sleep where your body repairs itself, strengthens your immune system, and consolidates memories. Also known as slow-wave sleep, it’s the most restorative phase of sleep. Without enough of it, you might feel groggy, irritable, and less able to handle stress.
For moms, deep sleep is especially crucial. It helps you recover from the physical demands of caring for young children, boosts your energy levels, and improves your mental clarity. Unfortunately, the demands of motherhood often interfere with getting enough deep sleep. Nighttime awakenings, stress, and an irregular sleep schedule can all make it harder to reach and maintain this vital sleep stage.
Perimenopausal women often face unique challenges when it comes to getting deep, restful sleep. During this transitional phase before menopause, many women experience changes in their sleep patterns and quality of sleep. As hormones like estrogen and progesterone start to fluctuate, it can disrupt the body’s natural sleep-wake cycle. This hormonal shift can make it harder to fall asleep, stay asleep, and reach those crucial deep sleep stages.
By now it should be pretty clear why deep sleep is so essential for our overall well-being. So let’s take a look at some effective natural remedies that can help you achieve better, deeper sleep.
Calming your mind is key to achieving deep sleep. Personally, I find that using these four mindful techniques to focus on my mind-body connection really helps to center me. One of the simplest relaxation techniques is deep breathing. Taking slow, deep breaths activates the parasympathetic nervous system, lowering your blood pressure and heart rate and reducing cortisol (a stress hormone). A simple technique to try is box breathing: inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat 3-4 times. Guided meditation is another helpful way to relax and clear your mind. Use a sleep-focused meditation app or podcast to help quiet your thoughts before bed. Finally, you could try progressive muscle relaxation. Starting at your toes, tense and then relax each muscle group in your body, working your way up to your head. These practices can help reduce stress and prepare your body for sleep. Even just a few minutes can make a significant difference!
Enjoying a warm cup of herbal tea before bed can be a soothing way to prepare your body and mind for sleep. Chamomile tea is a classic, widely known for its calming effects. It contains an antioxidant called apigenin that may help reduce anxiety and promote sleepiness. Another good choice is passionflower tea, which may increase levels of GABA, a brain chemical that promotes relaxation. Lastly, valerian root has been used for centuries as a sleep aid. Valerian root tea may help you fall asleep faster and improve sleep quality. For the best outcome, try drinking a cup of one of these teas about an hour before bedtime. Let the tea steep for 5–10 minutes to extract the most beneficial compounds.
Aromatherapy using essential oils can create a calming environment that promotes better sleep. For example, studies show that the scent of lavender can improve sleep quality. Try adding a few drops to your pillow or using a diffuser in your bedroom. Bergamot and ylang-ylang are also known for their relaxing properties. Experiment to find which scents work best for you.
There are several natural supplements that may help improve sleep quality. The most common one is probably melatonin, a hormone that our bodies produce to regulate our sleep-wake cycle. However, melatonin production decreases as we age, and taking melatonin supplements may help improve sleep. Another natural sleep aid is magnesium, a mineral that promotes relaxation. Magnesium is found in nuts, seeds, and leafy greens, and it’s also available in supplement form. FInally, L-theanine, an amino acid naturally found in tea, may help promote relaxation. Always talk to your doctor before starting any new supplement, especially if you’re breastfeeding or taking other medications.
Your sleep environment plays a big role in how well you sleep. To optimize your bedroom for good quality sleep, keep it dark and cool! Use blackout curtains or an eye mask to block out light. The ideal sleep temperature is between 60°F–65°F. Choose breathable bedding and pajamas to reduce your chances of sweating while you sleep. Investing in a comfortable mattress, pillows, and pillowcase can also make a big difference in your sleep quality. Additionally, taking steps to reduce noise is crucial. Use a white noise machine or ear plugs if you live in a noisy area or have a partner who snores. Last, but not least, the blue light emitted by screens can interfere with your sleep. Try to avoid phones, tablets, and TVs for at least an hour before bed.
What you eat and drink can affect your sleep in both positive and negative ways. Some foods that contain nutrients that help promote sleep include tart cherries, kiwi, almonds, and walnuts. Conversely, try to avoid caffeine, alcohol, and heavy meals close to bedtime. Eating balanced meals is also important. For example, eat a combination of complex carbs and lean protein, like whole grain pasta with grilled chicken and vegetables, or a turkey and avocado wrap on a whole wheat tortilla. While it’s important to stay hydrated throughout the day, slow down on the liquids in the evening to minimize trips to the bathroom during the night.
Regular exercise can significantly improve your sleep quality. The best types of exercise for sleep include moderate aerobic exercise like brisk walking, swimming, or cycling can help you sleep better. Doing gentle bedtime yoga or Pilates stretches for 10–15 minutes before bed can help prepare your mind and body for sleep. Aim to finish your workout at least 3 hours before bedtime to allow your body to wind down.
A regular sleep schedule is one of the most powerful tools for improving sleep. You can achieve this by creating a calming bedtime ritual. This might include taking a warm bath, reading a book, or doing some gentle stretches. Additionally, try to go to bed and wake up at the same time every day, even on weekends. Consistent sleep and wake times can help to set you up for success.
You don’t have to choose just one of these remedies. In fact, combining several can often lead to the best results. For example, you might have a cup of chamomile tea while taking a warm bath with lavender essential oil. Or do some Pilates stretches followed by a guided meditation. Or take melatonin and read a book in a quiet, dimly lit room for 20–30 minutes before bed. Everyone is different, so experiment to find the combination that works best for you! Consider keeping a sleep journal to track which remedies seem to have the most positive effect on your sleep.
While these natural remedies can be very effective, some sleep issues require professional help. A health-care provider can help rule out underlying conditions like sleep apnea or hormonal imbalances and provide additional treatment options if needed. Consider talking to a doctor or sleep specialist if you experience any of the following:
The best natural supplement for better sleep is melatonin, a hormone your body naturally produces to regulate sleep. Studies show it can help people fall asleep faster and improve sleep quality. However, what works best can vary from person to person, so you might need to try a few options to find what’s most effective for you.
Magnesium is one of the safest sleep aids to take every night. Magnesium is a mineral that can help relax your muscles and calm your nervous system. Many people are deficient in magnesium, so taking it as a supplement can be beneficial for overall health in addition to improving sleep.
While melatonin is considered safe for short-term use, it can have some side effects such as headaches, dizziness, and nausea. Some people also report experiencing drowsiness during the day as well as vivid dreams or nightmares. It’s important to start with a low dose and talk to your doctor if you plan to use melatonin for more than a month or two.
If you want to avoid taking melatonin, consider trying herbs like valerian root and passionflower to help you relax. L-theanine can also promote relaxation and better sleep quality. Lavender is also known for its calming abilities and is available as an essential oil or in tea form.
For deeper sleep at night without medication or supplements, focus on creating a good sleep environment and bedtime routine. Make sure your bedroom is dark, quiet, and cool at night. Stick to a regular sleep schedule, even on weekends. Turn off screens at least an hour before going to bed, and try relaxation techniques like deep breathing or stretching. Getting regular exercise during the early part of the day can also help you sleep more deeply at night.
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Raw Science Sleep Complex features a premium blend of natural sleep aids designed to promote deep, restorative slumber. This unique formula is third-party tested and features 10 mg of melatonin, along with calming ingredients like ashwagandha and chamomile, making it an effective natural remedy for deep sleep. Fall asleep faster and wake up refreshed, without the grogginess often associated with sleep supplements!
MaryRuth’s Sleep Gummies with melatonin is a natural sleep aid designed to help you achieve deep, restful slumber. These delicious berry-flavored gummies combine melatonin with calming ingredients like vitamin B6, chamomile extract, and L-theanine to promote relaxation and support better sleep quality. They’re vegan, sugar-free, and GMP certified.
Be sure to use my discount code MROBYKAYLA15 to save 15% if you purchase through Mary Ruth’s website!
Mary Ruth’s also offers a melatonin-free version of their sleep gummies, featuring traditional herbs, vitamins, and minerals. These tasty strawberry-flavored gummies feature a special blend of calming ingredients, including L-theanine, chamomile extract, lemon balm, and vitamin B6, to help you unwind and sleep. Perfect for adults seeking a non-melatonin alternative for better sleep, these vegan and sugar-free gummies promote relaxation without the morning grogginess.
Be sure to use my discount code MROBYKAYLA15 to save 15% if you purchase through Mary Ruth’s website!
Modere Sleep Health blends L-theanine with soothing ingredients like lemon balm and passionflower to help you relax and fall asleep faster. It’ll help you stay asleep longer so you can wake up feeling refreshed and ready to tackle the day. This formula is designed to work with your body’s natural sleep cycle, giving you the quality rest you deserve without any grogginess in the morning.
The BlueHills Premium Essential Oil Diffuser is designed to create a calming atmosphere in any room. With multiple mist settings and soothing LED lights, it’s perfect for relaxation, meditation, or simply enhancing your home’s ambiance. In addition to its aromatherapy benefits, this diffuser also acts as a humidifier, improving the air quality in your home.
Just a few spritzes of this lavender spray on your pillow will help ease anxiety and promote relaxation, making it easier to fall asleep faster. Made with organic lavender, this spray not only smells amazing but it’ll also help you get a peaceful night’s sleep, naturally!
A weighted blanket can provide gentle, even pressure across your body, mimicking a warm hug that helps reduce anxiety and promote relaxation. Perfect for curling up on the couch or snuggling in bed, it helps you fall asleep faster and stay asleep longer. Say goodbye to tossing and turning, and hello to restful nights wrapped in comfort!
This luxurious silk pillowcase feels incredibly soft against your skin, which promotes relaxation and better sleep. Plus, silk is naturally temperature-regulating, helping to keep you cool in summer and warm in winter. As a bonus, silk helps keep your skin hydrated and also helps protect your hair from tangles and breakage.
Breathable sheets can enhance sleep quality by promoting better temperature regulation and moisture control throughout the night. Made from lightweight, moisture-wicking fabric, these sheets will keep you comfortable whether it’s warm or cool outside. Their soft, smooth texture feels great against your skin, making it easier to relax and drift off into a restful sleep.
The Sunrise Alarm Clock and Sound Machine is the perfect solution to customize your morning wake-up routine and night sleep routine, gradually improving your sleep cycle. It uses innovative technology to simulate a natural sunrise, filling your room with warm light so you wake up feeling refreshed and energized. Plus, it features a variety of soothing nature sounds to create a calming atmosphere, helping you to wake up gently.
This sound machine with a built-in essential oil diffuser features a variety of soothing sounds to help you sleep. Choose from six natural sounds, including gentle rain and calming ocean waves. With adjustable volume levels and a timer function, you can customize your sleep experience to suit your preferences.
If you’re looking for an easy, affordable way to improve your sleep, give an eye mask a try! These silk blackout sleep masks are lightweight and breathable, ensuring a comfortable and peaceful night’s sleep. They’re super soft and feature adjustable straps for a perfect fit.
These foam ear plugs are designed to block out disruptive noises and help you drift off into a deep sleep. Made from soft, hypoallergenic materials, these ear plugs mold to the shape of your ears for a snug fit that stays in place all night long. Whether you’re dealing with snoring partners, traffic sounds, or noisy neighbors, these ear plugs will block it all out so you can enjoy a good night’s sleep.
Getting deep, restful sleep is crucial for your health and well-being. By incorporating these natural remedies into your routine, you should see improvements in the quantity and quality of your sleep. Keep in mind that it may take some time to find the right combination of strategies that work for you, so be patient and consistent.
Share your best tips for getting a good night’s sleep in the comments below!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
