If you struggle with getting a good night’s sleep, it can be tempting to reach for the sleeping pills. But there are alternatives that you can use instead that are effective in helping you drift off, without the need for chemical supplements. Here are some suggestions you may want to look to.


Our bodies naturally produce melatonin – it’s a hormone that signals to the brain that it’s time to sleep. Your hormone cycle and the time of day can influence your melatonin levels, and they’ll naturally rise in the evenings and fall in the morning. Some people find that melatonin supplements can be helpful, especially in instances where your natural melatonin cycle can be disrupted such as when you’ve been travelling. Melatonin supplements have been reported as safe for short-term use, although there is more research needed into the long-term effects.


While many people use CBD to relax or for pain relief, it can also be used for rest and sleep. Some research studies suggest using CBD for sleep. CBD stands for cannabidiol and it’s one of the main cannabinoids found in the cannabis plant, which interacts with your body’s natural endocannabinoid system to keep it in a state of balance. However, more research is required to confidently claim that CBD is an effective sleep aid.


Lavender is a plant that produces purple flowers than, when dried, can be used in a variety of ways. But it’s the soothing fragrance that can be helpful in enhancing your quality of sleep. In fact, several studies have found that simply smelling lavender essential oil shortly before going to bed can improve the sleep quality in people with mild insomnia, and that it can improve sleep disturbance symptoms. Though lavender aromatherapy is generally considered safe, it’s not intended for ingestion and should only be used as an aromatherapy tool.


Valerian, a tall grass-like plant, has also been reported to offer therapeutic benefits. Some studies have found that it may help to reduce the amount of time needed to fall asleep, and to enhance your quality of sleep. While there are several species of valerian, only the roots of the Valeriana Officinalis have been studies, and not all studies have found it to be effective. Valarian root can be taken as a supplement or as a tea before bed.

Final thoughts

Everyone benefits from a good night’s sleep, and if you’re having difficulty sleeping well, it’s worth speaking to your doctor. Your sleep environment may be to blame or perhaps you need to focus on creating a consistent sleep schedule that can help. As with any remedy, you should consult your healthcare professional before trying any of these remedies to ensure it’s safe for you to do so.