Insomnia has been a lifelong companion for me. From as early as I can remember, I’ve battled restless nights with varying degrees of success. It runs in my family—my dad has always struggled with it too. If you suffer from insomnia, much of this will likely sound familiar: you spend the day running around getting things done and arrive at bed physically exhausted. At first, everything feels perfect—sheets cozy, pillow welcoming—until a small thought pops up: “Did I remember XYZ for tomorrow?” You tell yourself yes, you checked, but then your mind begins replaying the day’s events, conversations you had or wish you’d had, worries, that lyric you can’t decipher, whether you locked the front door, and on and on until 4 a.m., when you face the choice of lying there or getting up and doing something productive.

Sigh.

Photo credit: Kevin Thrasher

Before having children I could shrug off a sleepless night with the option of a daytime nap. With kids, that luxury disappeared, and I had to find reliable ways to get better sleep without relying on medications—I try to avoid drugs whenever possible. Over the years I’ve developed routines and techniques that significantly improved my sleep. I still have the occasional spinning-night, but it’s much rarer and easier to manage. Below are the natural sleep strategies I regularly use to give myself the best chance of a restful night.

Natural Sleep Remedies

The Basic Sleep-Well Set

1. Make your bed first thing in the morning. It may sound trivial, but returning to a tidy, inviting bed at night helps signal your brain that it’s time to relax. If your bed looks neat, it’s easier to settle in without your mind cataloging lumps and creases in the sheets.
2. Know and respect your caffeine cutoff. I love caffeine, but I know if I drink it after about 2 p.m., it will haunt my sleep later that night. Find your threshold and stick to it.
3. Avoid heavy or very rich meals right before bed. Large or fatty meals force your body to work harder on digestion and can fragment your sleep, even if they initially make you feel drowsy.
4. Establish a bedtime. You don’t have to be eight years old to benefit from a set bedtime. Allow yourself to be active until it’s time to wind down, then commit to the routine you’ve set.
5. Create a consistent bedtime routine. A predictable sequence of small actions tells your brain that sleep is next. For me, 30 minutes before bed I have a cup of herbal tea, get water ready, wash my face, brush and floss, put on pajamas, and head to the bedroom.
6. Avoid emotionally intense media close to bedtime. Scary movies, tragic novels, or upsetting news can replay in your mind long after you stop watching or reading. Keep your pre-sleep content light to prevent rumination.
7. Put away screens about 30 minutes before sleep. Research shows light from phones and tablets can suppress melatonin, the hormone that promotes sleep. Limiting screen time before bed helps your body prepare naturally.
8. Keep the bedroom as dark as possible. Cover small electronic lights and dim displays so your environment clearly communicates that it’s time to sleep.

The “Need Some Extra Help” Set

When I’m more wound up than usual, these extra measures can make a big difference.

1. Use warmth at the feet in cold months. I fill a hot water bottle with very hot tap water, wrap it in flannel, and place it where my feet will rest. The heat thaws cold feet and helps me relax, and the bottle retains warmth long enough to help me fall back asleep if I wake up in the night.
2. Try wrist warmers if you run cold. Keeping your wrists warm can be surprisingly effective—cutting the toe off an old thick sock or slipping on simple wrist warmers works well, especially for side sleepers whose hands pop out from under the covers.
3. Use a sleep mask when ambient light is a problem. A well-fitting mask blocks moonlight or streetlight and can help you fall asleep more quickly; I usually skip earplugs so I can still hear my children or household noises.
4. Consider white noise. A steady background sound—whether from a dedicated white noise device or an app—can be soothing and mask sudden noises that might wake you. Many apps include timers to turn off the sound after you’ve fallen asleep.

The “Nuclear Option” for Nights You Absolutely Must Sleep

On nights when sleep is critical, I prefer non-prescription, natural approaches when possible, but it’s important to consult your physician before trying supplements or new remedies, especially if you have health conditions or take medications.

1. Valerian root. Valerian is an herbal supplement used for its sedative effects for centuries. It can be very effective for some people; it’s not habit-forming, but it can cause strong drowsiness, so use caution and consult a doctor to ensure it’s appropriate for you.
2. Aromatherapy blends. A calming essential oil blend designed for sleep can be soothing. Applying a small amount to the soles of your feet or a dab near your hairline provides a gentle scent that helps some people relax. In combination with a calming routine and stable blood sugar, aromatherapy may support natural melatonin production and improve the ability to fall asleep.

Do you struggle with insomnia? What strategies help you cope? Sharing tips can help others find new tools to try.

This post is part of a month-long commitment to publish daily during November for NaBloPoMo (National Blog Posting Month). I’ll be sharing recipes, family stories, and occasional giveaways throughout the month.