Lifestyle

20 Moms Share Their Favorite Natural Sleep Aid

LifestylePublished Dec 17, 2018
By Maressa Brown
woman sleepingGeber86/iStock

No matter what stage of the game parents are in, getting enough rest is a very real struggle. And merely being a woman sets moms up for even more of an uphill battle when it comes to falling and staying asleep. One scientific explanation for this: A study from McGill University involved 15 men and 11 women and involved the “cat nap” paradigm, in which the lights were lowered and raised so that the participants slept for an hour and rose for an hour. The researchers measured levels of melatonin, the central sleep hormone, as well as wakefulness and sleepiness. And they also made sure to note where the female participants were in their reproductive cycle, as hormones play a role in sleep quality. 

The result: Women's sleep cycles were different than men's in that their sleepiness tended to set in earlier and their nighttime alertness was lower than men's. The researchers' conclusion explains why women might have a harder time falling asleep and staying asleep. 

Sure, this is just one rationale for moms' sleep struggles. A bevy of other variables play a role, too -- from running the kids' bedtime routine to being up late on a laptop for work, not to mention breastfeeding and a variety of potential hormonal fluctuations. All in all, although 40 million American men and women suffer from sleep disorders, the National Sleep Foundation says that sleep problems affect more women than men. 

The good news, though, is that there are plenty of natural, truly effective sleep aids that moms say give them a bit of extra support when it comes to winding down and drifting off to snoozey land. 

Here are 20 things -- such as completely free exercises and truly enjoyable activities, apps, podcasts, and herbal or homeopathic products -- that moms swear by.

1/20
Reading-placeholder
Reading
iStock.com/petrunjela

Reading

"I never fall asleep without a book in my hands -- and never have long as I can remember!" -- Lorraine D, Brooklyn, New York

2/20
Taking a Homeopathic Remedy-placeholder
Taking a Homeopathic Remedy
Amazon.com

Taking a Homeopathic Remedy

"I love Bach’s Flower Essence Sleep Aid Liquid Melts homeopathic remedy!" -- Helene C, Bergen county, New Jersey

3/20
Taking Melatonin-placeholder
Taking Melatonin
iStock.com/AntGor

Taking Melatonin

"I use a melatonin supplement. This mama needs her sleep!!!" -- Billie S, Los Angeles

4/20
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Drinking Ice Water with Lemon
iStock.com/DevMarya

Drinking Ice Water with Lemon

"Ice cold lemon water! I like to hydrate hard before bed." -- Christine C, Riverdale, New Jersey

5/20
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Listening to a Bedtime Story for Grown-Ups
Sleep With Me Podcast/YouTube

Listening to a Bedtime Story for Grown-Ups

"I listen to the Sleep With Me podcast [which is like a bedtime story for adults]." -- Jill B, Oneonta, New York

6/20
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Taking a Hot, Steamy Shower
iStock.com/ViktorCap

Taking a Hot, Steamy Shower

"A nice hot shower! One where the steam fills the whole bathroom!" -- Stacey M, Illinois

7/20
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Applying a Sleep Mask
iStock.com/Slavica

Applying a Sleep Mask

"I love applying a sleep mask. It's instantly relaxing." -- Kelly K, Los Angeles

8/20
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Supplementing With Magnesium
Amazon.com

Supplementing With Magnesium

"I love taking Natural Calm to help relax my whole body, my muscles, and my thoughts. It gives me a great night’s sleep without making me drowsy in the morning." -- Caitlin D, Lake Wylie, South Carolina

9/20
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Getting Intimate With a Partner
iStock.com/Sadeugra

Getting Intimate With a Partner

"I super-prioritize sex in my relationship. ... After sex, my sleep quality is better. I know that it sounds like the most obnoxious humble brag in the entire world. I will also not hesitate to use a toy by myself if need be. I find it to be a great way to stop the running list of 'I need to remember to do that, did I forget that,' that keeps me up at night. Getting myself into my body keeps me out of my head and lets me sleep." -- Alex C, Chicago

10/20
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Running an Aromatherapy Diffuser
iStock.com/belchonock

Running an Aromatherapy Diffuser

"Using an aromatherapy essential oil diffuser helps. I run lavender." -- Christine C, Riverdale, New Jersey

11/20
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Doing a Breathing Exercise
iStock.com/Geber86

Doing a Breathing Exercise

"I like the 4-7-8 breathing technique [pioneered by Harvard-trained Dr. Andrew Weill]." -- Jordanna K, UK

12/20
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Snuggling With a Warmed-Up Teddy Bear
iStock.com/Kittikorn

Snuggling With a Warmed-Up Teddy Bear

"I put a 'sleepytime' essential oil on a warmed up teddy bear for snuggles!" -- Amy B, South Carolina

13/20
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Listening to ASMR Videos
ASMRMagic/YouTube

Listening to ASMR Videos

"I’ve been listening to ASMR (autonomous sensory meridian response) videos on YouTube almost every night for many years. They help me turn my brain right off. The only problem now is having a baby who sleeps erratically. I don’t even want to let myself relax some nights!" -- Toni T, Tallahassee, Florida

14/20
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Warming Up Jammies
iStock.com/Kerkez

Warming Up Jammies

"I pop my pajamas in the dryer so they are nice and warm. It helps me fall asleep fast!" -- Stacey M, Illinois

15/20
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Listening to an Audio Book
iStock.com/Wavebreakmedia

Listening to an Audio Book

"The Dr. Seuss Sleep Book! Especially the audio book. I haven't heard the end in years." -- Beth H, Salt Lake City

16/20
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Having Sex in a Warm Shower
iStock.com/deepblue4you

Having Sex in a Warm Shower

"It's soothing, kills two birds with one stone, and is calming AF. A relaxing shower and some 'D' from your husband equals one happy mama who's ready for bed." -- Tanvier P, Buffalo, New York

17/20
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Spritzing a Pillow Mist
BathandBodyWorks.com

Spritzing a Pillow Mist

"I love the Bath & Body Works Aromatherapy SLEEP Pillow Mist!" -- Caitlin C, Butler County, Ohio

18/20
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Using a Meditation App
iStock.com/katleho Seisa

Using a Meditation App

"I use the Calm app for meditations. I do a 10-minute one every night, light off, in sleeping position. And rarely do I make it to the end of the meditation. There are lots of free meditation options out there too!" -- Melissa P, Rochester, New York

19/20
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Enjoying Solo Sex
iStock.com/PeopleImages

Enjoying Solo Sex

"If I'm having a hard time falling asleep, I find a quick orgasm -- usually with my Lelo vibrator or La Wand Petite for expediency -- gets me very relaxed." -- Christina P, Seattle

20/20
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Sipping a Mug of Tea
iStock.com/Lordn

Sipping a Mug of Tea

"We are big fans of Celestial Seasonings Sleepy Time teas. I like the vanilla. It knocks my husband right out when he can't sleep." -- Ragon D, Los Angeles

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