20 Natural Sleep-Inducing Habits That Help You Gently Drift Into Dreamland

13. Try Magnesium-Rich Foods or Supplements

Magnesium is a mineral that plays a key role in sleep regulation by helping the body relax and quiet the nervous system. Low magnesium levels are linked to poor sleep and insomnia. You can increase your intake through foods like almonds, spinach, pumpkin seeds, and dark chocolate—or by taking a magnesium supplement (consult your doctor first). Magnesium glycinate and citrate are the most sleep-friendly forms. Some also find success with magnesium oil or Epsom salt baths before bed. However you choose to boost it, this nutrient might be the missing link in your sleep puzzle.

14. Use Weighted Blankets

Weighted blankets offer deep pressure stimulation, which mimics the sensation of being hugged—calming the nervous system and boosting serotonin and melatonin levels. This can help ease anxiety, lower your heart rate, and make it easier to fall asleep. Choose a blanket that’s around 10% of your body weight for optimal comfort. Many people report falling asleep faster and staying asleep longer when using one. If you’ve struggled with restlessness or nighttime anxiety, a weighted blanket could offer a comforting, grounded solution that doesn’t require medication or major lifestyle changes.