Farmin Shahabuddin, MPH, National Center for Health Research
One-third of American adults do not get enough sleep on a regular basis.1 Lack of sleep can make us tired and moody, and can increase our chances of developing obesity, heart disease, and type 2 diabetes.2 If you have had frequent problems sleeping, you have probably tried everything from prescription pills to meditation apps. There are many types of sleeping pills, but they tend to have limited benefits and may keep you feeling groggy in the morning. Before reaching for the medicine cabinet, there are natural strategies that can help you get the rest you need. This guide combines the latest research and expert recommendations from leading health experts to help you sleep without the need for pills.
Your Plate Is Your Sleep Aid: How Diet Affects Rest
One of the simplest and most overlooked ways to improve sleep is already in your kitchen. Research shows that foods and dietary patterns that improve sleep tend to be lower in sugar, lower in saturated fat, and higher in fiber.1
The Sleep-Friendly Menu
A Mediterranean-style diet, which is rich in fruits and vegetables, lean meat, olive oil, vegetable fats, and whole grains, has shown promising results for sleep. A 2020 study followed more than 400 women based on a sleep questionnaire that measured overall sleep quality and found that those who followed this eating pattern most closely had 30% fewer sleep problems as measured by a sleep questionnaire than those who did not.1
Foods that promote better sleep1,2 :
- Fruits and vegetables (promote relaxation)
- Beans and lentils (the more servings, the better the sleep quality)
- Whole grains
- Nuts, seeds, and leafy greens
- Olive oil and avocados
Your gut and your brain work as a team. When you eat more fruits, vegetables, and fiber, the good bacteria in your gut stay balanced and healthy. This helps your body relax and know when it’s time to sleep, which may help you sleep better.1
Sleep Disruptors: What to Skip
Research found that eating more sugar, refined carbs, and saturated fat made people take longer to fall asleep and spend less time in deep, restorative sleep.2
Foods and drinks that disrupt sleep1,2 :
- Sugary snacks and drinks
- Highly processed packaged foods
- Chocolate (contains caffeine)
- Alcohol (it makes you drowsy initially but disrupts sleep later)
- Acidic foods like citrus, which can cause heartburn
- Spicy foods
A study of almost 500 women found that those who took more than an hour to fall asleep consumed over 400 calories more per day and consumed more sugar, more saturated fat, and less fiber compared to those who fell asleep within 15 minutes.1
Creating the Perfect Sleep Environment
Cool, Dark, and Quiet Wins the Race
Your bedroom directly affects your sleep quality. Ideally, you want a quiet, dark, cool environment, all of which help you fall asleep more quickly.2
The Light Fight: Winning the Battle Against Blue Glow
Melatonin is a hormone that is naturally released in the brain a few hours before we feel a sense of sleepiness. Light from phones, laptops, and TVs prevents melatonin from being released, making it hard to fall asleep.2 If you use your computer, smartphone, or tablet before bedtime, the blue and green light from these devices can neutralize melatonin’s effects. If you watch television, be sure you are at least six feet away from the screen.3 Even going to the bathroom in the middle of the night can make it harder to go back to sleep, so try using a flashlight to reduce the impact of the light. Unfortunately, if you wake up for a bathroom break, it is completely normal to take up to 30 minutes to drift back to sleep.3
Clock Work: Timing Your Way to Better Sleep
Harness the Power of Daylight
You can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.2 Morning workouts that expose you to bright daylight will help your natural circadian rhythm.3
The Goldilocks Rule for Eating
A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you are hungry right before bed, eat a small, healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast.2
Rituals That Rock You to Sleep
When you were a child, and your mother read you a story and tucked you into bed every night, this comforting ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect. Rituals help signal the body and mind that it’s coming to be time for sleep. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.2
Move It to Snooze It: Exercise and Sleep
Going for a brisk daily walk will help with your weight and will also help you sleep through the night. Exercise boosts the effect of natural sleep hormones such as melatonin.2 Although physical activity can improve sleep, timing matters: aerobic exercise releases endorphins, which are chemicals that keep people awake. If you are having trouble sleeping, try to avoid working out within two hours of bedtime. 3
Breaking the Sleep Anxiety Cycle
Cognitive Behavioral Therapy for Insomnia (CBT-I): A Proven Solution
One of the most effective ways to overcome sleep anxiety is cognitive behavioral therapy for insomnia. This type of therapy helps people understand how their thoughts, habits, and routines affect their sleep.4 It focuses on changing behaviors that interfere with sleep, such as spending too much time in bed awake with unhelpful thoughts, whether it is worrying about something you need to do or even worrying that not getting enough sleep will ruin the next day. This type of therapy has been studied thoroughly and has been shown to work for people with any kind of sleep issue, including chronic and occasional insomnia. Most programs last about six to eight weeks, during which a therapist helps guide small, practical changes each week. In fact, even without formal therapy, many people can benefit by applying these strategies on their own.
Ditch the Data Obsession
The prevalence of sleep-tracking devices and wearables has led to a new problem: insomnia caused by anxiety about your sleep data.4 If you use these devices to track your sleep, ask yourself: Is that information helping you make changes in your behavior or lifestyle, or is it stressing you out and making the insomnia worse? If you tend to fixate on your sleep-tracker data, try tracking your sleep with a pen and paper instead. It can help you focus on how your sleep is feeling to you instead of the numbers.
Quiet the Mind: Tackling Stress Before Bed
The bills are piling up, or your to-do list is a mile long. Daytime worries can bubble to the surface at night. Stress is a stimulus that activates the fight-or-flight hormones that make it hard to sleep.2 Give yourself time to wind down before bed. To relax, try deep breathing exercises: The simple one is to inhale slowly and deeply, and then exhale. Or try the 4-7-8 breathing exercise, which, in addition to a breathing technique, helps you concentrate on something other than whatever is worrying you.5
In addition to relaxation techniques, small changes to your sleep environment can also help. A sleep mask can block out light from streetlights, electronics, or early morning sun, helping your body stay in sleep mode. White noise, such as a fan, sound machine, or app, creates a steady background sound that covers up sudden noises that can disrupt your sleep. This can help your brain relax and make it less likely that you’ll wake up during the night.
If you are curious about which sleep masks, white noise machines, and other sleep products work best, Consumer Reports has tested and reviewed many of them. You can check out their recommendations.6 In addition, there are free cell phone apps that provide a choice of soothing repetitive sounds, such as waves, babbling streams, and rain, such as the Soothing Sleep Sounds for iPhones.
The Melatonin Question: What You Need to Know
If you try melatonin supplements, experts recommend buying the same brand consistently since supplements are not tested by any unbiased government agencies, dosages vary between manufacturers, and it is safe for most people to take nightly for one to two months. After that, you should stop and see how your sleep is.3
Important caution: Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder, or depression. Talk to your health care provider if you have diabetes or high blood pressure.3
Red Flags: When to See a Doctor
An urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three common sleep disrupters— pain or discomfort, sleep apnea, and gastroesophageal reflux disease (GERD). If these symptoms are keeping you up at night or making you sleepy during the day, see your doctor for an evaluation.2
The “Magic Food” Myth
You may have heard that specific foods like tart cherries or kiwifruit can ease you into slumber. While some small studies suggest benefits, there is no single “miracle” food that works for everyone.1
The Bottom Line
Better sleep does not come from any single trick; it comes from building healthy habits throughout your day. Start with one or two changes that feel manageable. Eat more fruits and vegetables, move your body, dim the lights in the evening, find ways to stop worrying through breathing exercises or cognitive therapy, and permit yourself to wind down. Small improvements add up over time, and better sleep tonight can lead to better choices tomorrow.
References
- Wadyka, S. (2025, January 10). Foods to eat for better sleep. Consumer Reports. https://www.consumerreports.org/health/nutrition-healthy-eating/foods-to-eat-for-better-sleep-a7781483547/
- Johns Hopkins Medicine. (n.d.). Natural sleep aids: Home remedies to help you sleep. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep
- Harvard Health Publishing. (2023, November 20). 8 secrets to a good night’s sleep. Harvard Health. https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep
- Tagle, A. (2026, January 15). 4 ways to beat the anxiety of insomnia—and get back to sleep. NPR Life Kit. https://www.npr.org/2026/01/15/nx-s1-5611117/beat-anxiety-insomnia-get-back-to-sleep
- Young, M. (2022, September 6). How to do the 4-7-8 breathing exercise. Cleveland Clinic. https://health.clevelandclinic.org/4-7-8-breathing (health.clevelandclinic.org)
- Consumer Reports. (2026, January 9). 12 products that help us get a good night’s sleep. Consumer Reports. https://www.consumerreports.org/health/sleeping/products-that-help-us-get-a-good-nights-sleep-a8894453489/ (consumerreports.org)