Are you struggling to get a good night’s sleep? Are you constantly waking up in the middle of the night? It’s normal to experience occasionally interrupting your sleep, but if this is happening more often than not, it may be time to consider you have a sleep disorder.

Some of the most common sleep disorders faced by individuals in Bend, Oregon, include sleep apnea, insomnia, narcolepsy, and restless leg syndrome. While the use of a continuous positive airway pressure (CPAP) machine can help manage sleep apnea and treat other obstructive sleep disorders, many Bend residents are turning to natural remedies to help get a good night’s sleep.

It can be hard to unwind at the end of the day and slip into a deep and restful slumber. If you find yourself spending the restless night wondering what to do to get that elusive good night’s sleep, you should consider incorporating some natural sleep remedies into your daily routine.

Nutritional Supplements

Nutritional supplements can be a great way to help support your body’s natural sleep cycles. Melatonin is a hormone naturally produced by the body that is responsible for helping you fall and stay asleep. Taking a melatonin supplement can help encourage your body’s natural production of melatonin and, in turn, help regulate your sleep cycle.

Magnesium, another nutritional supplement, has been shown to help calm the body and reduce anxiety. By promoting the production of GABA, a neurotransmitter responsible for slowing down the body’s stress response, magnesium can help you relax and fall asleep more easily. Look for a chelated form of magnesium for best results.

Herbal Remedies

Many herbal remedies have been used for hundreds of years to promote restful sleep. Passionflower is an ancient remedy famed for its sedative-like properties. By helping to relax the body and mind naturally, passionflower can help combat the restless nights and help you fall asleep more easily.

Another natural sleep aid is valerian root. Valerian root has been shown to help reduce the time it takes to fall asleep and improve the overall quality of rest. Take valerian root in capsule or tincture form about an hour before bed for the best results.

Heating Pads

Adding heat to your bedtime routine can help calm the body and promote restful sleep. A warm bath, electric blanket, or heated mattress pad are all great ways to give your body the gentle, soothing warmth it needs to help promote deep sleep.


Essential oils and aromatherapy can also be a great way to help promote restful sleep. Many of the most popular essential oils used for sleep include lavender, chamomile, and cedarwood. Diffuse these essential oils in a warm room to help fill your space with calming aromas and soothe your mind and body.

Eating and Exercise Tips

Finally, one of the easiest and most effective ways to promote restful sleep is by regulating your diet and exercise routine. Refrain from eating a large meal within three hours of bedtime, as this can make it difficult to fall asleep. Additionally, exercising regularly can help promote a healthy sleep routine. Try to get at least 30 minutes of light to moderate exercise each day to help improve your sleep quality.

Trying to fall asleep after a long and stressful day can be a daunting task. If you find yourself struggling to get a good night’s sleep, it may be time to start considering natural remedies. From taking nutritional supplements to incorporating herbal remedies and using heating pads, there are plenty of natural sleep aids that can help improve sleep quality. And, if all else fails, make sure to focus on maintaining a healthy diet and exercise routine to help improve sleep in the long run.