Are you tired of tossing and turning when you lie down in bed? Are you ready to turn those restless hours into genuine relaxation?
Here are 6 natural ways to support healthy sleep in 2025 that will promote relaxation and calmness.
Key Takeaways: 6 Natural Options
- Warm beverages, like hot cocoa or warm milk, can encourage relaxation and promote mindfulness.
- Melatonin supplements are often used by people during bedtime routines.
- Chamomile tea is a popular herbal remedy, often consumed for relaxation and calmness.
- Valerian root has been used in traditional medicine for centuries.
- Magnesium supplementation is used either morning or night, as it promotes clarity, calmness, and mindfulness.
- L-theanine is a amino acid that supports relaxation.
See Related: Everything You Need to Know About Cacao
#1. Warm Beverages: The Unsung Hero of Relaxation
It might come as a surprise, but the best natural supplements aren't actually supplements. Research suggests that warm beverages, whether that be warm milk or hot cocoa, can promote relaxation and work as a part of a bedtime routine.
In one study, participants noticed an improvement in sleep quality after they drank warm milk and honey for three days. This effect is due to tryptophan in milk, an amino acid that plays a role in the production of serotonin and melatonin.
Unless you're a cat or a baby, you probably aren't inclined to drink warm milk before bed. But that's where hot cocoa steps into the picture.
Hot cocoa mixes, like those from Mindful Nutrition, are delectable and pacifying, but that's only the tip of the iceberg. They also contain compounds like melatonin, L-theanine, and gamma-aminobutyric acid (GABA) to support relaxation.
Here are a few of our recommended products if you're trying to find the best natural supplements:
- Mindful Evening Cocoa Mix - An indulgent yet balanced cocoa mix with melatonin, L-theanine, and GABA for your bedtime routine.
- Mindful Evening Hot Chocolate - Like our flagship Mindful Evening Cocoa Mix, this hot chocolate blend is made with natural ingredients.
- Mindful Evening Peppermint Hot Chocolate - Enjoy the rich chocolate and cooling peppermint of this hot chocolate mix.
Mindfulness and self-care create the foundation of any effective and calming bedtime routine. Take a moment to savor the rich taste and comforting warmth of this hot cocoa, and feel yourself relax and unwind.
Bonus: Is Stevia Good for You? Stevia Vs. Sugar
#2. Melatonin Supplements: Zzz
Your body naturally produces melatonin, a hormone that regulates the sleep-wake cycle of your body. The melatonin levels in your body rise in the evening and fall in the morning - this is what guides your sleep-wake cycle (circadian rhythm).
Melatonin has been studied for its potential role in circadian rhythm support and easing occasional jet lag. People with chronic sleep issues should talk with a healthcare professional.
#3. Chamomile Tea: A Soothing and Safe Alternative
If you enjoy drinking herbal tea, you are probably a fan of chamomile tea. This tea has a soothing effect, which is ideal for your bedtime. It also contains an antioxidant known as apigenin, which has been researched for potential calming effects.
#4. Valerian Root: A Natural Herbal Supplement
Valerian root is a herbal remedy that has been used for centuries in traditional medicine. Even today, it's often used as a natural sleep aid, which was demonstrated in a number of studies, including a small study where participants reported improvements in sleep measures, though findings are mixed.
Other research suggests that valerian root can raise the levels of gamma-aminobutyric acid (GABA), and may influence levels of certain neurotransmitters linked with relaxation.
In general, valerian root is safe in the short term, but some users report having headaches or stomach upset. Consult with a healthcare provider before consuming valerian root.
#5. Magnesium: A Suitable Supplement for Bedtime and Morning
Some individuals take magnesium at bedtime as a part of their evening routine, and others take it in the morning.
Melatonin supplementation in the morning can help you feel centering, calm, and mindful, giving you the support to take on the day. That's why we crafted our Morning Magnesium Hot Cocoa Mix - each sip of this drink is designed to clarify and center.
If you're trying to reduce your intake of coffee or energy drinks, this hot cocoa is a delicious alternative.
#6. L-Theanine: An Amino Acid That Can Promote Relaxation
L-theanine is an amino acid that naturally occurs in tea leaves, which may be one of the reasons that tea can help with relaxation! Studies also show that L-theanine may support a sense of calm, which some people find useful when unwinding before bed.
The Bottom Line
Sleep is the cornerstone of wellness, and natural remedies may complement good sleep hygiene practices. From dietary supplements to herbal remedies, there are many sleep aids out there that can give you the good night's rest you've been longing for.
Our collection of hot cocoa and hot chocolate is infused with relaxing and calming ingredients people often include in evening routines. Now, take a moment to pause, reflect, and rest - and catch those Zzzs!
Keep Reading: Melatonin for Kids: Is Melatonin a Safe Sleep Aid for Kids?
People Also Ask
What Is a Good Natural Relaxing Aid?
The most effective natural relaxing aids include melatonin supplements and herbal medicine like valerian root or chamomile. It's best to use a blend of natural ingredients. Like in our sleep hot chocolate.
How Can I Induce Sleep Naturally?
Here are a few ways to help induce sleep naturally:
- Drink a warm beverage (but skip the alcohol!)
- Exercise
- Keep your bedroom cool, quiet, and dark
- Use a melatonin supplement, hot cocoa, or herbal tea
- Avoid using digital devices an hour or two before bed
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Mindful Nutrition is a veteran-owned company with a passion for wellness. We use natural ingredients in our products, including melatonin, GABA, ashwagandha, and L-Theanine. Our hot cocoa blends are vegan, non-GMO, and plant-based, crafted to be a comforting addition to your daily ritual. We utilize third-party testing on all products to ensure purity, quality, and safety. To stay connected and learn more, follow us on Facebook, Instagram, and LinkedIn.
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These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. The content on this website is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. Always consult with a qualified healthcare provider regarding any medical condition or health concerns.
