6 simple natural solutions to help you sleep better

by Botika Malta

Do you struggle to fall asleep or find yourself waking up in the middle of the night? Millions of people suffer from sleep deprivation but fortunately there are natural and simple solutions to improve that. Good-quality sleep is essential and makes all the difference in how we feel physically and mentally. It’s just as important as a healthy diet and regular exercise.

The worst feeling is to wake up already tired knowing you have a long day ahead. We need to stay focused and alert for what the day throws at us at and getting a good night’s sleep helps a great deal with that.

Here are 6 sleep remedies to fall asleep better, quickly, and naturally.

  1. Get into a sleep routine.

It’s important to have a regular sleeping schedule for a good sleep. Establish a routine that will help you wind down and relax at least 30 minutes before going to bed. This will help prepare your mind and body for sleep. Things like disconnecting from devices, reading, taking a warm bath, gentle stretches, and practicing relaxation techniques. Also, be careful with naps! If you nap for too long, naps can throw off your sleep routine.

  1. Use essential oils and herbal sleep aids.

Essential oils like chamomile and lavender can have a calming effect and help you drift more easily. You can fill your bedroom with soothing fragrances that can help you feel more relaxed. Or you can have a cup of herbal tea like chamomile which has been used for centuries as a sleep aid and to naturally reduce stress.

  1. Create a restful environment.

Your bedroom environment affects how well you sleep and how you feel when you wake up. Temperature, light and noise levels, mattress, pleasant aromas, and bedding are all elements that contribute to a good night’s rest. This is something personal so test out what works for you to make sure your room is comfortable enough before hopping into bed.

  1. Avoid caffeine and nicotine.

Caffeine and nicotine are stimulants that will disrupt your sleeping patterns and will only make it harder for you to fall and stay asleep. They can also have a negative effect on the quality of your sleep because they’re associated with increased sleep fragmentation. Ideally, have that last cup of coffee (or any caffeinated drink) around six hours before bedtime and monitor your overall intake during the day.

  1. Find time to move.

Exercising daily for at least 30 minutes is great for sleep and for your wellbeing. It’s also another way to manage stress. However, avoid intense exercising too close to bedtime.

  1. Manage your worries.

Stress and anxiety can interfere with your sleep and cause sleep deprivation. It’s natural for thoughts and things from your to do list to rush back the minute you rest your head on the pillow. So, what helps? Practice relaxation techniques like meditation, yoga, and deep breathing to help you relax and unwind.

What if you can’t fall asleep?

Instead of focusing on trying to fall asleep, try to relax with controlled breathing and mindfulness meditation to ease you into sleep. If you have already spend some 30 minutes in bed without being able to sleep, get up and practice something relaxing in low light before getting back into bed. If insomnia persist or your sleep problems are worsening, talk to your doctor for detailed advice.

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