How to Sleep Better Naturally: Proven Remedies That Really Work
- The Bioregulatory Medicine Institute
- 5 hours ago
- 10 min read
Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.
Struggling to fall asleep, stay asleep, or wake up feeling truly rested? You’re not alone—and there’s hope beyond prescription pills. In this episode of The Science of Self-Healing, we dive deep into natural, research-backed remedies that actually improve sleep. From powerful herbs like valerian, chamomile, and passionflower to nutritional aids like magnesium and melatonin, you’ll discover a holistic toolkit for better rest.
We also explore essential sleep hygiene habits and calming lifestyle practices that work synergistically to help reset your circadian rhythm, quiet your mind, and improve your sleep quality. Learn how small changes in your environment and daily routine can yield big results—without the side effects.
By the end of this episode, you’ll have everything you need to build a personalized sleep ritual that promotes calm, restoration, and deep, healing rest.
Transcript for: How to Sleep Better Naturally: Proven Remedies That Really Work
Hello, everyone, and welcome to the Science of Self-Healing podcast. For health and wellness knowledge from a different perspective. Produced by the Bioregulatory Medicine Institute, also known as BRMI. We are your source for unparalleled information about how you can naturally support your body's ability to regulate, adapt, regenerate, and self-heal. I'm your host, Dr. James Odell, the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years. And remember, this podcast is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health professional who oversees and provides unique and individual care. The information here is to broaden our different perspectives and should not be construed as medical advice or treatment. Let's get started.
Natural Sleep Remedies That Actually Work
Welcome to today’s deep dive into natural bioregulatory sleep remedies that work. If
you’re struggling with sleep, you’re not alone—millions of people across the
country face the same challenges. Whether you find it hard to fall asleep, stay
asleep, or do not wake up feeling rested, this episode is for you. We’ll be exploring
proven tips and natural remedies—from herbs and supplements to simple lifestyle
changes and environmental tweaks—that will help you reclaim your restful
nights.
We’ll also discuss the science behind these methods, so you can feel confident
knowing you’re using remedies that are both effective and backed by research.
By the end of this episode, you’ll have a comprehensive toolkit of natural sleep
aids that can help you drift off easily and wake up refreshed. So, let’s begin!
In our modern world, sleep has become a precious commodity. According to the
National Sleep Foundation, 50-70 million Americans suffer from chronic sleep
disorders and most people experience occasional sleepless nights. The
consequences of insufficient sleep extend far beyond just feeling tired; it affects
mood, cognitive function, immune system health, and overall well-being.
The Importance of Sleep
Sleep isn’t just about rest; it’s an essential biological process. During sleep, our
bodies repair tissues, strengthen our immune systems, consolidate memories,
and regulate key hormones like insulin and cortisol. But what happens when
we’re not getting enough sleep? Chronic sleep deprivation has been linked to a
host of serious health problems, including heart disease, diabetes, and mental
health conditions such as depression and anxiety. It can also impair our ability to
think clearly and perform well in daily tasks.
What Happens During Sleep
When we sleep, we go through multiple stages, including light sleep, deep sleep,
and REM (rapid eye movement) sleep. Each stage serves a unique purpose.
Deep sleep is when our bodies repair and regenerate, while REM sleep is crucial
for memory consolidation and emotional regulation. The quality of these stages
matters just as much as the quantity of sleep, and that’s where natural remedies
can play a key role.
Good Sleep Hygiene
Before jumping into the herbs and supplements, let’s start with the most
important factor in getting quality sleep: good sleep hygiene. Sleep hygiene
refers to a set of habits and environmental conditions that help improve the
chances of a good night’s sleep. Without solid sleep hygiene, even the best
natural remedies might not work as effectively.
One of the most important aspects of good sleep hygiene is sticking to a
consistent sleep schedule. Your body’s circadian rhythm, or internal clock, thrives
on routine. By going to bed and waking up at the same time every day—yes,
even on weekends—you reinforce your body’s natural sleep-wake cycle.
Consistency helps signal your body when it's time to wind down and prepare for
rest, making it easier to fall asleep.
Another crucial aspect is creating a sleep-friendly environment. This is where
many people falter. Your bedroom should be dark, quiet, and cool. Consider
using blackout curtains or an eye mask to block out light. Research shows that
even small amounts of light can disrupt sleep, so it’s important to keep the room
as dark as possible. The optimal temperature for sleep is around 65°F
(18°C)—cool enough for your body to relax and enter deep sleep, but not so cold
that you’re uncomfortable.
Another important factor in improving your sleep hygiene is reducing blue light
exposure. We live in a world full of screens—smartphones, tablets, and
computers—which emit blue light that disrupts melatonin production. Melatonin is
a hormone that signals to your body that it’s time to sleep. Exposure to blue light
interferes with melatonin production, it makes it harder to fall asleep, and can reduce sleep
quality.
To counteract this, Harvard Health suggests cutting back on screen time at least
one hour before bed. If you can’t avoid screens, try using blue-light blocking
glasses or install blue-light blocking apps on your devices, which adjust the screen’s color
temperature as the sun sets.
Create a Sleep-Friendly Environment
In addition to darkness, noise can also disrupt your sleep. If your bedroom is
noisy, consider using a white noise machine or earplugs to block out distracting
sounds. A fan or a calming sound machine can provide a soothing background
hum that masks external noises and promotes deeper sleep.I personally have an air filtration unit in my bedroom that makes a pleasant white noise.
Now, let’s turn our attention to herbal remedies—a natural way to promote
relaxation and improve sleep. Certain herbs have long been used to help ease
the mind and prepare the body for sleep. These remedies are not only effective
but also gentle and free from the side effects of prescription sleep medications.
Herbal Allies for Restful Sleep
Valerian Root
First, let’s talk about the valerian root. This herb is one of the most researched and
well-known for its sedative properties. Valerian has been used since ancient
times to promote relaxation and improve sleep quality. A study published in The
American Journal of Medicine found that valerian significantly improved sleep
quality without causing the grogginess often associated with over the counter
sleep aids (Bent et al., 2006). Valerian root is commonly consumed as tea or in
supplement form, and many people find it works best when taken about 30
minutes to an hour before bedtime.
If you’re sensitive to valerian’s strong taste, consider taking it in capsule form.
Valerian can be quite potent, so it’s important to start with a low dose and
gradually increase if needed.
Passionflower and Lemon Balm
Next up is passionflower—a calming herb often used to ease anxiety and
promote sleep. Passionflower is believed to increase the levels of GABA in the
brain, which helps reduce brain activity and creates a feeling of relaxation.
Several studies support its effectiveness in improving sleep. One study published
in Phytotherapy Research showed that passionflower significantly improved
sleep quality in individuals with insomnia.
You can find passionflower in tea or supplement form. It's often combined with
other sleep-supportive herbs like lemon balm, which is a member of the mint
family. Lemon balm has been traditionally used to relieve stress and promote
calmness, making it perfect for those who have trouble falling asleep due to
anxiety or nervousness. A 2004 study published in Phytomedicine found that
lemon balm improved mood and sleep quality when combined with other calming
herbs like valerian.
Chamomile and California Poppy
No discussion of sleep herbs would be complete without mentioning chamomile.
Chamomile is one of the most commonly used herbs for promoting sleep. It’s
widely available as a tea, and many people find it especially helpful when
consumed as part of an evening ritual. Chamomile contains antioxidants such as
apigenin, which bind to receptors in the brain and help calm the nervous system.
A study published in The Journal of Clinical Psychopharmacology showed that
chamomile extract significantly improved sleep quality in participants with chronic
insomnia (Zick et al., 2011).
Chamomile is very gentle, making it a good choice for people of all ages. A cup
of chamomile tea before bed can be a soothing part of your nightly routine. For
even better results, combine it with valerian or lemon balm for enhanced sleep
support.
California Poppy: Less Known, More Effective
If you’re looking for something a little less conventional, consider California
poppy. This herb may not be as widely known, but it’s extremely effective for
improving sleep. California poppy has sedative properties and is often used in
combination with valerian root to treat insomnia and anxiety-related sleep
disturbances. It can help you relax both physically and mentally, preparing you for
a deep, restful sleep.
Nutritional Supplements for Sleep
In addition to herbs, there are several nutritional supplements that can support
and improve your sleep. These supplements work by either regulating your
sleep-wake cycle or directly calming the nervous system.
Magnesium
One popular supplement is magnesium, a mineral that plays a critical role in
muscle relaxation and calming the nervous system. Magnesium deficiency has
been linked to poor sleep quality, so supplementing with magnesium can be a
game-changer for those who struggle to fall asleep. A study published in The
Journal of Research in Medical Sciences found that magnesium supplementation
significantly improved sleep quality in elderly people with insomnia (Abbasi et al.,
2012).
Magnesium is available in various forms, such as magnesium citrate or
magnesium glycinate. It’s best taken in the evening, as it has a calming effect on
both the muscles and the mind.
Melatonin
If you find that your sleep cycle is disrupted—perhaps from jet lag or shift
work—melatonin supplementation can help. Melatonin is the hormone that
regulates our sleep-wake cycle, signaling to the body that it’s time to sleep.
Taking melatonin supplements can help people reset their circadian rhythm. A
review published in The Cochrane Database of Systematic Reviews found that
melatonin improved both sleep quality and sleep onset, especially in people with
sleep disorders (Brzezinski, 2013).
L-Theanine
For those who need a mild calming effect without feeling sedated, L-theanine is a
wonderful choice. L-theanine is an amino acid found in green tea and has been
shown to promote relaxation without causing drowsiness. It works by increasing
levels of GABA, serotonin, and dopamine in the brain—neurotransmitters that
help reduce stress and improve mood. A study published in The Journal of
Clinical Psychiatry found that L-theanine helped reduce anxiety and promote
relaxation, which can be especially helpful before bedtime.
Lifestyle Practices that Support Sleep
In addition to herbal remedies and supplements, certain lifestyle practices can
significantly improve the quality of your sleep. Let’s go over some simple habits
that can help prepare your body for rest.
Regular Exercise
Regular exercise is one of the most effective ways to improve sleep. Research
shows that moderate exercise, like walking or yoga, can increase the amount of
deep sleep you get, which is the most restorative stage of sleep. However, it’s
best to avoid intense physical activity too close to bedtime, as it may increase
adrenaline levels and make it harder to fall asleep.
Morning Sun Exposure
Another practice that supports healthy sleep is morning sunlight exposure.
Studies show that getting sunlight in the morning helps reset your circadian
rhythm, making it easier to fall asleep when night comes. Aim for at least 15-30
minutes of sunlight exposure early in the day.
Sample Sleep Ritual
Now that we’ve covered all these sleep aids, let's put them together into a simple
sleep ritual. Here's a step-by-step guide to help you wind down before bed and
prepare for a peaceful, restorative sleep.
● 8:00 PM: Start your wind-down routine. Dim the lights and turn off all
screens to reduce blue light exposure.
● 8:15 PM: Sip a warm cup of chamomile or valerian tea.
● 8:30 PM: Engage in a relaxing activity—perhaps reading, journaling, or
doing some gentle yoga.
● 9:00 PM: Take a warm bath with Epsom salts, which contain magnesium to
help relax your muscles.
● 9:30 PM: Turn off the lights, and focus on your breath. Try deep breathing
exercises or listen to a guided meditation.
● 10:00 PM: Close your eyes and let the natural remedies you’ve used take
effect as you drift into a deep, restful sleep.
Concluding Thoughts
By integrating these natural sleep remedies and practices into your routine, you
can start to experience more restful, rejuvenating sleep. From herbs and
supplements to lifestyle changes, the power to improve your sleep is in your
hands. Remember, consistency is key. Experiment with these remedies, find
what works best for you, and create a sleep routine that supports your body’s
natural rhythms.
That’s all for today’s episode of the Science of Self-Healing. We hope you feel
inspired to incorporate these natural remedies into your nightly routine so that you can sleep better naturally. Until next time, Stay enlightened, and be well.
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This article is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health practitioner who oversees and provides unique and individualized care. The information provided here is to broaden our different perspectives and should not be construed as medical advice, diagnosis, or treatment.