Natural Solutions for Better Sleep

Natural Solutions for Better Sleep

Getting a good night's sleep can seem impossible at times. Whether you are struggling with insomnia, stress, nightmares, or difficulty falling asleep, a lack of quality sleep can leave you feeling drained and exhausted. While medication may be necessary for some, there are also a multitude of natural remedies which can help improve the quality and length of your sleep.

Stress Reduction

One of the leading causes of insomnia is stress, making it essential to reduce stress levels in order to improve sleep. Taking relaxation-based activities, such as yoga and meditation, can help to reduce stress and make it easier for you to drift off to sleep. Even something as simple as taking a walk outside can help to reduce stress, as getting out into nature and away from technology has proven to be beneficial.

Progressive Muscle Relaxation – one of the best ways to reduce stress is through progressive muscle relaxation. This simple exercise begins with tensing one muscle at a time, from the head and neck all the way down through the toes. After tensing and holding for a few seconds, release the muscle and repeat with the next muscle group. This helps to reduce physical tension, allowing you to relax and drift off to sleep.

Dietary Changes

What we eat can significantly affect our sleeping patterns, so it’s important to be mindful of foods that can have a negative effect. The first step toward eating for better sleep is to ensure that you are getting the right amount of vitamins and minerals through your diet. Eating foods that are high in calcium, magnesium and potassium can help to induce sleep, while avoiding stimulants like caffeine, nicotine, and alcohol can also aid restful sleep.

Carbohydrates and Sleep – Eating complex carbohydrates before bed can help to encourage sleep, as they break down slowly into the body, keeping you feeling full. Foods that are high in carbohydrates include bread, oats and quinoa, as well as fruits and vegetables.

Herbs for Sleep

Herbal supplements can be used to naturally improve sleep and lessen the symptoms of insomnia. Valerian root, chamomile, lavender, kava kava, passionflower, and lemon balm are just a few of the many herbs that can help to induce sleep. By adding a teaspoon of these herbs in tea, or taking a tablespoon of chamomile and valerian root in a glass of warm milk, can help to relax the mind and body before bed.

Melatonin – the hormone melatonin regulates sleep, so taking a melatonin supplement can help with sleepless nights. Generally, it is best to take natural melatonin, such as oatmeal and bananas, as taking artificial melatonin supplements can lead to a cycle of non-restfulness.

Sleep Hygiene

Maintaining healthy sleep hygiene habits can lead to improved sleep. This starts by sticking to a consistent sleep schedule, even on weekends. Exercising regularly can also aid sleep in addition to improving overall health. Most importantly, remove all tech from the bedroom. As technology can be stimulating, the bedroom should be a clean and peaceful space for restful sleep.

Environment – A comfortable sleeping environment is essential for a good night’s sleep. Investing in a good mattress, quality bedding, and comfortable temperature can make all the difference. Turning off the lights and using black out curtains can also help avoid excess light in the room, providing a more relaxed atmosphere for sleep.

Aroma

Aromatherapy can also be a great way to relax and create a more restful sleep environment. By using essential oils in a diffuser or applying it to your skin and sheets, can help to reduce stress, while providing a soothing scent. Additionally, the calming effects of lavender can help to reduce anxiety and anxiety-related insomnia.

Breathing Exercises – Meditation and deep breathing can be a powerful way to reduce stress, while promoting sleep. Taking slow deep breaths late at night, while focusing on your abdominal area, can help to relax the body and ease into sleep.