Natural Ways to Get a Good Night's Sleep

According to the National Institute of Neurological Disorders and Stroke, at least 60 million Americans suffer from some type of sleep disorder each year. These people may have problems falling or staying asleep, or feel as though they aren't getting enough restorative rest. In most cases, everyday stress, poor nutrition or unwise lifestyle choices are to blame, and a good night's sleep can still be achieved through natural means. However, if sleeplessness continues, consult a qualified medical professional.

Sleep Routine

The National Sleep Foundation recommends establishing a regular bedtime routine to promote a good night's sleep. Maintaining a regular sleep cycle, in which you go to bed and awaken at the same time each day, will strengthen the internal clock and help the onset of sleep. Performing a relaxing activity before bed such as reading or taking a hot bath will also make it easier to fall asleep, when performed ritually every night. Perform the activity away from bright lights, as they send a signal to the brain that it's time to wake up instead of fall asleep.

Lifestyle Changes

Simple lifestyle changes such as regular exercise and avoiding caffeine, nicotine and alcohol are also recommended by the National Sleep Foundation. Caffeine and nicotine are stimulants and they produce an alerting affect on the nervous system, making it difficult to fall asleep. Alcohol is commonly regarded as a sedative, but it actually leads to restless sleep and difficulty staying asleep.

Regular exercise generally improves the chances of getting a good night's sleep. However, exercising just before bed can be detrimental to the sleep process. It's recommended that all exercise be completed at least three hours before bedtime to allow the body temperature a chance to drop.

Herbs for Insomnia

Herbs have been used for centuries to treat insomnia and encourage a good night's sleep. Herbs such as passionflower, hops and valerian are believed to have a depressant effect on the central nervous system, which leads to restful sleep.

Make an herbal tea out of any of these herbs by steeping one teaspoon of the dried plant material in one cup of hot water for 15 minutes. Strain the liquid, sweeten with honey or sugar, and drink just before bedtime for best results. You may also find tea bags containing these herbs in natural health stores that can be used similarly. Always consult a qualified medical practitioner before taking herbs of any kind to make sure they are safe for you.

Vitamin and Mineral Supplements

Vitamin and mineral deficiencies are often believed to be responsible for insomnia and other sleep-related disorders. According to Debra L. Gordon, author of "Seven Days to a Perfect Night's Sleep," the best way to get these essential nutrients is through wholesome food rather than supplements. However, if this isn't possible, supplements may suffice.

Calcium, magnesium, B vitamin, copper and iron deficiencies may contribute to poor sleeping patterns. Take a multivitamin that contains all of these substances for best results, or take them as separate supplements as necessary. Once the body is no longer deficient, a good night's sleep should come easier.