The answer to how to get better sleep naturally has more to do with forming good habits than anything. Over-the-counter sleep aids are a temporary fix, and when you consider the groggy side effects they cause, finding natural ways to improve your sleep quality is the next best solution.
The following suggestions will help you get to sleep at night easier and more naturally.
How to sleep better at night naturally
Limit caffeine intake
Ditch the afternoon coffee, energy drinks, and soda. Caffeine blocks the production of adenosine and melatonin, two hormones that are crucial to deep sleep. The time of day you drink caffeine affects your ability to fall asleep in the evening. So, try to keep an eye on the clock and only drink caffeine early in the day to sleep better naturally.
Get on a schedule
It might sound like a no-brainer, but waking up and going to bed at consistent times every day can improve your sleep quality in the evening. Circadian rhythms, also known as our internal clock, let us know when we’re tired. Taking long naps affects our body’s natural sleep-wake system, which is why it’s best to avoid sleeping during the day.
Set the mood
Aromatherapy, meditation, and binaural music may do the trick. Try diffusing essential oils such as lavender, peppermint, or chamomile in your bedroom. Listening to binaural music could lull you to sleep and lower anxiety from the repetitive beat pattern. Alone or using guided meditation, sink into a quiet place in your mind and focus on your breath.
Exercise during the day
And try and push yourself as you do. Moderate to vigorous exercise during the day has been linked to better sleep quality. Rather than lie awake at night, you may be able to work your body hard enough through weight lifting and cardio to tire yourself out.
Follow the light
Sun therapy is real, folks. Not only does exposure to sunlight make you feel good, but it improves your sleep (don’t forget to use sunscreen). Older adults with insomnia showed a 90% improvement in their overall sleep quality after being exposed to bright light during the day. Sunlight is a natural remedy for better sleep and a potential alternative to drowsy medication.
On the other hand, try to limit screen time in the evening. You may not realize, but electronic devices emit blue light that can affect your circadian rhythm. To fall asleep naturally, turn off your devices or stop using them before bedtime.
Tips for how to sleep through the night
Pick up a plant-based supplement
Herbs have been used in Traditional Chinese Medicine for centuries to help people fall asleep naturally. Ginkgo biloba, schisandra, and eleuthero are all adaptogenic herbs that are believed to optimize the body’s functioning.
Get the temperature just right
If you’re hot, you sweat, toss, and turn—but more importantly, you don’t sleep. Keep things cool with either a fan or an air conditioner to optimize your body temperature for deep sleep.
Invest in quality sleep equipment
You may have overlooked this point: comfortable bedding, pillows, and the quality of your mattress matter. Back, neck, and shoulder pain can keep you up at night, but using clinically prescribed bedding makes a big difference in sleep quality.
Home remedies for good sleep
Take a warm bath
Bring on the bubbles! Research shows that taking a warm bath an hour before bed improves sleep quality. Body temperature is tied to melatonin production at night, so if the water is just warm enough, you could go from the tub straight to the pillow.
Brew sleepytime tea
Drinking tea before bed is an easy remedy for better sleep. If you can brew a batch made with chamomile or lavender, this can be great for relaxation.
Channel your inner yogi
For older adults, daily yoga has been tied to better sleep. Try to deepen your stretches every day to feel the full impact of the practice.
Food for good sleep
Become obsessed with tart cherries
Besides the bitter taste, drinking tart cherry juice has its benefits. You could sleep longer and experience overall better sleep from tart cherries. Plus, they’re loaded with antioxidants.
Eat fatty fish for dinner
Salmon is rich in vitamin D and omega-3 fatty acids. These nutrients influence serotonin levels, so try adding fish to the weekly menu to fall asleep.
Go nuts for nuts
Nuts are high in magnesium, melatonin, and zinc. When taken together, they have the power to improve the quality of sleep. Go for walnuts, cashews, and pistachios.
To sum it up
With small changes to your daily routine, you can improve your ability to fall asleep naturally. Paying attention to your habits is the first step to ditching over-the-counter sleep aids. Mindfulness goes a long way, so do yourself (and your sleep) a favor by forming and following healthy habits.
How can I get better sleep at night naturally?
Through a combination of different therapies, such light or meditation, you can get to sleep at night without having to use over-the-counter sleep aids. All in all, your habits and daily routine play a huge part in how you sleep.
How can I get better sleep at night?
Reduce screen time in the evening, stay away from sugar before bed, and do yourself a favor and get a good pillow.
How to sleep fast?Buying a melatonin sleep supplement could make a big difference in the time it takes you to fall asleep. Research supports the use of melatonin for better, more restorative sleep.