1. Establish a Consistent Sleep Schedule to Prevent the Disruptions That Trigger Sleepwalking

Sleepwalking often occurs during slow-wave sleep, particularly in the first third of the night. Sleep deprivation is a well-documented risk factor—according to the Mayo Clinic, missing out on quality rest increases the likelihood of episodes.

What to do: Go to bed and wake up at the same time every day—even on weekends. This trains your brain to cycle through the stages of sleep more predictably, helping to avoid the deep sleep instability that can trigger sleepwalking.

Why it works: A consistent sleep routine stabilises circadian rhythms, which reduces nighttime arousals and creates a safer, more restful sleep environment.

2. Create a Calm, Low-Stimulation Sleep Environment That Encourages Deep, Restorative Sleep

Sleepwalking can be triggered by overstimulation or environmental disturbances during the night. Creating a calming sleep space helps reduce nighttime awakenings and restlessness that can lead to sleepwalking.

How to do it:

• Keep your bedroom cool (around 18°C or 65°F).

• Use blackout curtains to eliminate light.

• Turn off electronics at least 60 minutes before bedtime.

• Use white noise machines or earplugs if external sounds are an issue.

Who benefits: This approach is ideal for both children and adults who experience frequent nighttime activity or have light, fragmented sleep patterns.

3. Practice Pre-Bedtime Relaxation Techniques to Calm the Nervous System and Reduce Sleepwalking Risk

An overstimulated or anxious mind can contribute to nighttime disturbances. Incorporating calming techniques before bed is an effective, medication-free way to ease into sleep and reduce the risk of sleepwalking.

Try these strategies:

• Deep breathing exercises (4-7-8 technique)

• Progressive muscle relaxation

• Guided meditation or sleep stories

• Gentle yoga or stretching

Supporting evidence: According to the Sleep Foundation, relaxation exercises significantly improve sleep onset and continuity, both of which are key in managing parasomnias like sleepwalking.

4. Limit Caffeine and Alcohol in the Evening, as These Can Disrupt Sleep Architecture and Trigger Sleepwalking

Stimulants and depressants like caffeine and alcohol interfere with normal sleep stages. Alcohol, in particular, can suppress REM sleep and lead to rebound arousals later in the night—creating the perfect storm for a sleepwalking episode.

What to change:

• Avoid caffeine after 2:00 PM.

• Eliminate or drastically reduce alcohol, especially close to bedtime.

• Read labels—many teas, sodas, and medications contain hidden stimulants.

When to expect results: You may notice fewer nighttime disruptions within a week of cutting back, particularly if these substances were part of your nightly routine.

5. Take Magnesium Supplements or Include Magnesium-Rich Foods to Support Deep Sleep Naturally

Magnesium plays a crucial role in regulating neurotransmitters that help calm the brain and support slow-wave sleep—the stage most associated with sleepwalking. A deficiency may contribute to restlessness and nighttime arousals.

How to incorporate magnesium:

• Supplements: Look for magnesium glycinate or citrate (consult your doctor first).

• Food sources: Leafy greens, almonds, pumpkin seeds, bananas, and whole grains.

Scientific backing: Studies have shown that magnesium supplementation can improve sleep quality, especially in people with sleep disorders. It’s a gentle, natural way to support brain relaxation and deeper sleep cycles.

6. Manage Stress and Anxiety During the Day to Reduce Nighttime Arousal and Sleepwalking Episodes

Heightened stress levels don’t just affect your mood—they carry over into the night, increasing the chances of sleepwalking. Stress activates the sympathetic nervous system, which can cause fragmented or shallow sleep.

Tactics for stress reduction:

• Journaling before bed

• Cognitive behavioural therapy (CBT) techniques

• Daily walks or time in nature

• Reducing screen time and social media exposure

Expert input: The American Academy of Sleep Medicine notes that addressing underlying stress and anxiety is essential in treating parasomnias like sleepwalking. Daily stress management can dramatically reduce nighttime disturbances.

7. Protect the Sleep Environment to Safeguard Against Injury During a Sleepwalking Episode

While this won’t reduce sleepwalking frequency directly, a safer environment is critical for those managing the condition naturally. Injuries from falls, sharp objects, or unlocked doors are common risks.

How to protect the sleepwalker:

• Install safety gates for children or at staircases.

• Remove sharp furniture or clutter from the bedroom.

• Use door alarms or motion sensors to alert family members.

• Consider placing the mattress on the floor for children or severe cases.

Why it matters: Managing the safety aspect is a crucial part of a holistic, natural approach. Even if episodes continue, preventing harm while natural remedies take effect is key to long-term well-being.

Final Thoughts: Natural Remedies Help Manage, Not Cure, Sleepwalking

It’s important to remember that these remedies do not cure sleepwalking, especially if it’s rooted in genetics, neurological conditions, or serious sleep disorders. However, as supportive measures, they can significantly reduce the frequency and severity of episodes.

If sleepwalking persists despite lifestyle changes, consult a sleep specialist. You may require a formal sleep study or treatment plan tailored to your specific situation.

In the meantime, implementing these seven natural strategies is a safe, proactive way to support better sleep and reduce sleepwalking—naturally.