How To Get A Good Night’s Sleep, Naturally

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Getting a good night’s sleep is a challenge for many people. Sometimes sleep problems are temporary. Sometimes they’re long-term. Either way they’re likely to affect many other aspects of your life. 

Even short term sleep problems can lead to irritability and reduced productivity, and long-term lack of sleep can leave you run-down and susceptible to more physical and mental health problems.

Unfortunately, many people resort to medication before trying natural sleep solutions. Sleep problems are often tied to emotional issues and lifestyle factors and there are a few things you can try in order to get a good night’s sleep naturally.

Create a bedroom you can sleep well in

Your bedroom should make you feel comfortable, relaxed and calm. Keep it free of distractions, especially technology. If your laptop, phone or tablet must share your sleeping area, turn them off at night. Your body produces the hormone serotonin – which is necessary for a good night’s sleep -when it goes dark, and even the blinking flashing lights of your gadgets can interfere with this.

Keep your sleeping area cool (experts recommend a bedroom temperature of around 21 degrees C) and quiet. Having the TV or radio on before bed can be enough to interfere with a good night’s sleep. In fact, anything that happens in the bedroom that isn’t completely relaxing can hinder sleep. If you can, reserve your bedroom for sleeping and sex. Nothing else.

Avoid stimulants that hinder a good night’s sleep

Many people know a cup of coffee before bed isn’t conducive to restful sleep. But they forget that caffeine that can also be found in soda (including the mixers some people use in an alcoholic ‘nightcap’), chocolate, and some teas. Some of these items are loaded with refined sugar as well as caffeine. Go for naturally sweetened, caffeine-free beverages for a few hours before bed.

Herbal teas help you sleep

Some herbal teas can be a great addition to your night time routine. Chamomile and valerian  teas are a natural way to help you relax and get to sleep quicker. There are even special blends such as Sleepytime Wellness Tea, specifically to help you sleep. Remember to use a natural sweetener such as organic honey, rather than refined sugar.

If you’re not a tea drinker, you can take a chamomile or valerian supplements to replicate the soothing effects of these herbs.

 Aromatherapy oils that help you sleep
Aromatherapy can be a very effective, natural way to help beat insomnia. Essential oils such as lavender can help you relax and prepare your body for sleep.

There are many ways to enjoy the calming effects of aromatherapy. You can try bath oils in a nice soothing bath, or use a sleeping mist spray that you spray on your bedding before you go to bed. Or you can simply fill your bedroom with the scent of lavender before bedtime with a scented candle or oil burner, remembering, of course, to safely extinguish them before settling down to go to sleep.

Foods that help you sleep

An unhealthy diet might be one aspect of your lifestyle contributing indirectly to your sleep problems. A poor diet can lead to heart burn, indigestion, and other health issues that can make getting a good night’s sleep a real challenge. Eating a healthy, well balanced diet will improve your overall health which can eliminate some of the problems that may keep you awake at night.

If your sleeplessness is due to one of these issues, make sure you adjust your diet and try not to eat too close to bedtime.

These simple tricks can help you sleep better. However if you can’t sleep for prolonged periods of time or have other symptoms accompanying your restlessness, be sure to speak with your doctor or naturopath as these could be signs of a health problem or serious condition. And if you are on medication or are pregnant, be sure to consult your doctor before trying any herbal remedy as some, such as chamomile, may not be advisable.


featured image by bruce mars on Unsplash

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