If you’re struggling to sleep, chances are, you’re also struggling when you’re awake. Our bodies and minds need to sleep in order to regenerate. If you’re not sleeping well, you’re likely to have trouble concentrating, suffer from moodiness, or even incur physical health risks. However, a lot of people would consider consulting a doctor about sleeplessness as a last resort. Pick one or more of these five natural ways to get a good night’s sleep the natural way.
1. Limit Your Nightly Screen Time
Falling asleep in front of the TV or while doodling with your phone comes naturally to some, but even so, they could be sacrificing quality sleep in favor of screentime. For those prone to insomnia, the light from screens probably isn’t helping. Research shows that light from screens may convince our bodies that it’s really daytime and time to be awake.
That doesn’t mean you can’t enjoy your favorite movies, shows, and games in the evening. Just cut out light from screens for at least half an hour before bedtime and be sure to turn off the house lights before you hit the sack.
2. Try Herbal Remedies
Various herbs are said to help people relax and get a good night’s sleep. They range from chamomile, which is easy to grow in your own garden and inexpensive to buy, to herb-based teas and tablets. In areas where it’s legal, some people turn to cannabis. An eighth costs around $30, so moderation will be key. Other relaxing herbs include Lemon Balm, Rose Geranium, and Lavender. Herbs not your cup of tea? Try cherry juice for a good night’s sleep.
3. Enjoy a Stiff Evening Workout
If your daily work doesn’t include a lot of physical activity, a strenuous workout could send you off to dreamland when it’s time for bed. Exercise seems to prepare the body for rest and relaxation, and with modern lifestyles tending to be low on physical activity, it could be the missing link that helps you to enjoy deep, natural sleep. You’ll also work off some of your stress, allowing you to drift off peacefully when it’s time to go to dreamland.
4. Stop Eating a Few Hours Before Bedtime
Although eating a heavy meal may make you feel sleepy at first, there’s evidence that a big meal too close to bedtime could actually disrupt your night’s rest. If that’s not enough to convince you, it’s also said that late-night eating promotes weight gain, so if you’re inclined to dine late, try adjusting your schedule to allow for earlier suppers. There’s nothing to lose and you might just find that you sleep better.
5. Layer up Your Bed
When you sleep, you need to be just warm enough, but not too warm. If you’re inclined to wake up during the night because you’re freezing or boiling hot, your choice of bed covers could be the simplest solution to a better night’s sleep. If you’re able to kick off or add layers depending on what you need for comfort, the disruption to your sleep is likely to be brief. Women experiencing night sweats owing to menopause may find this strategy particularly effective.