How to Improve Your Sleep Naturally
The best way to sleep better and improve your sleep, naturally, is to change what you’re doing leading up to bedtime and what you’re eating and drinking during the day and night, especially if you have trouble sleeping. These simple changes can go a long way in helping you sleep better so that you feel more refreshed when you wake up each morning. Here are ten ideas to help you improve your sleep naturally.
1. Don't Eat Before Bed
Consuming food before you go to bed is not recommended. Not only can it make it harder for you to fall asleep but it can also keep you awake when your body needs sleep. It’s best that an hour or two before bedtime, you consume nothing but water to set yourself up for a good night’s rest. Don’t put anything in your body that could disrupt what your body needs. Even if you just need a snack, have some fruit instead of chips and dip or something else that may contain ingredients that will cause problems for your sleep. Eat dinner at least three hours before going to bed so that if you get hungry overnight you will have plenty of time to wait until morning without disrupting your slumber.
2. Avoid Blue Light
While you sleep, melatonin is released into your body. Melatonin regulates your sleep cycle, telling your body when it’s time to wind down and fall asleep. Blue light interferes with melatonin production by disrupting your circadian rhythm. It suppresses melatonin, making it harder for you to get restful sleep at night. If you want better sleep, avoid any devices that give off blue light an hour before bedtime.
3. Have Good Sleeping Habits
Instead of using harmful chemicals or addictive substances, try developing good sleeping habits that naturally improve your ZZZs. Get plenty of exercise during the day—exercise helps you get better quality rest at night because it releases muscle tension. And try to avoid napping during the day—it will throw off your circadian rhythm so that nighttime comes later, which can delay bedtime by hours.
4. Limit Stimulants
Limit your consumption of stimulants like caffeine, nicotine, and alcohol. These substances stimulate your central nervous system and can impact your sleep cycles. If you must drink coffee during the day (and you definitely should), make sure it’s not before 2 p.m. And try to avoid consuming any caffeine within six hours of bedtime; your body needs at least that much time to clear it from your system.
5. Drink Chamomile Tea or Have a Glass of Milk
Drinks like chamomile tea and warm milk can help relax your mind and body, which in turn can put you into a more restful sleep. (Just don’t drink it too close to bedtime—some research shows that caffeine can interfere with sleep.) Chamomile tea is also often found in many over-the-counter sleeping aids, as is valerian root. Both ingredients are natural relaxation agents, according to Harvard Medical School Health.
6. Have a Relaxing Evening Routine
Most of us know that getting enough sleep will help you wake up refreshed and ready for your day, but most of us also find it difficult to get quality shut-eye. Stress, caffeine, and work deadlines can all impair sleep, which is why a relaxing evening routine can have a powerful effect on your slumber. Incorporate some of these into your pre-bedtime ritual: yoga, a hot bath with Epsom salts or lavender oil, reading a novel (not emails), meditation.
7. Get Sunlight During the Day
Sunlight is a natural stimulant, and studies have shown that people with higher levels of sunlight exposure fall asleep faster and sleep more soundly at night. So make sure you get outside during daylight hours for at least 15 minutes each day—and if you work nights, don’t worry about staying awake. Just try to schedule an outdoor time when it’s likely to be light out.
8. Journal and Meditate
When it comes to improving your sleep, there are two important things you can do: journal and meditate. Many people don’t realize how integral journaling and meditation can be when trying to improve your sleep—but they’re both great tools for helping you unwind and put life in perspective. Make sure you take some time each day (or before bed) just to reflect on what matters most. Here are some wellness tips and activities that can also help you fall asleep fast.
9. Take a Warm Shower Before Bed
The steam from a hot shower helps open up your sinuses, clearing your nasal passages and relaxing your mind. This in turn improves blood flow, which helps you relax and fall asleep faster. Don’t take a cold shower before bed—it will have just the opposite effect!
And if you’re looking for a few more ways to improve your sleep, try incorporating these foods into your diet: Dark leafy greens, eggplant, fish, and green tea. Also, avoid watching TV before bed. Reading a book can improve your sleep better than any sleeping pill—and it has none of the side effects that come with sleeping pills. If you’re having trouble falling asleep or staying asleep at night, avoid using your phone or laptop as an alarm clock.
