Certain natural sleep aids such as consistent bedtime routine, reading before bed, avowing screens before bedtime, regular exercise during the day, and certain mindful techniques can help. 

Well, sleeping directly impacts your physical and mental health and the overall quality of your life. Poor sleep can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Not falling asleep can be frustrating, and you are not sitting up at night alone. More than 60 million people in the US suffer from poor sleep quality. However, people can learn to get a quick sleep using natural sleep disorder treatments. Making important changes to your daytime routine and bedtime habits can have directly affected how you sleep, leaving you feeling emotionally balanced, mentally sharp, and full of energy all day long. Different things work for different people; therefore, it is important to try some methods to find what works best for you. This article looks at 14 natural sleep remedies that people can use to help them get a good sleep.     

If you are among those who struggle with sleep, lie in bed wondering how to fall asleep, try using these natural sleep remedies below; some are long term lifestyle changes while others are a short-term solution to a quick sound sleep. 

  1. Follow a consistent sleeping pattern: getting in sync with your body’s natural sleep-wake cycle, also known as circadian rhythm, is one of the most important strategies for getting a good night sleep. If you follow a regular sleep pattern, you will be more refreshed and energized than going to bed at different times every night. It is believed that these irregular sleeping patterns could interfere with sleep because they disturb the circadian rhythm.
  2. Limit your exposure to light: Melatonin is a naturally occurring hormone that regulates circadian rhythm in the brain. Its secretion increases when it’s dark, making you sleepy, and your brain secretes more of this chemical when it’s light, making you more alert. However, other aspects as well can affect the body’s production of melatonin and your sleep-wake cycle. 
  3. Exercise during the day: people who exercise daily sleep better at night and feel energetic during the entire day. Regular exercise improves your symptoms of insomnia and other sleep disorders, thus increasing the time you spend in deep sleep. The most intense training you do, the more powerful the sleep benefits. Try to finish your exercise routine at least three hours before bedtime.
  4. Be careful what you eat or drink: Your eating habits play a key role in how well you sleep, especially what you consume just a few hours bedtime: limit or caffeine or nicotine intake. You may be surprised to know that caffeine can cause sleeping issues up to ten to twelve hours after drinking it. Avoid having big meals at night as a heavy meal can cause stomach trouble and heartburn. 
  5. Improve your sleep environment: A peaceful bedtime routine is all you need to have a good night sleep. Create a comfortable sleep environment that includes a supportive mattress and comfortable bedding. Also, make sure your bedroom is not too cold or too hot, minimize noise, and block out light.  
  6. Do not smoke before bed: Do not smoke for at least four hours before bedtime, as it can disrupt your normal sleeping pattern. 
  7. Avoid napping during the day: Taking naps during the daytime, particularly those longer than two hours, can affect your circadian rhythm.  
  8. Avoid using cell phones: According to some research reports, students with addictive texting behaviour had a lower sleep quality. However, more research is necessary to under the extent to which mobile users can impact sleep. 
  9. Make a habit of reading: Reading books can be relaxing, especially before bedtime. This can be especially effective in preventing anxious thoughts that could interfere with a person’s sleep. However, one should avoid reading books that might cause emotional responses. 
  10. Try meditation: Meditation can help reduce anxiety and stress, which often disrupts sleep. Using this technique can help calm your anxious mind, distracting the person from stressful thoughts and allowing him/her to fall asleep. 
  11. Give a try at aromatherapy: Aromatherapy can induce relaxation and sleep. You can use lavender oil or the oil of your choice for helping with sleep. Some people may find using lavender oil before bed had a positive impact on sleep quality. 
  12. Listen to your favourite music: Although this trick may not work for everyone, some people benefit from listening to soothing music before going to bed. 
  13. Try breathing: Breathing exercises is an effective relaxation technique. Practice deep breathing to improve your sleeping patterns. 
  14. Take a hot shower: Taking a bath can be relaxing and help prepare the body for a good sound sleep. 

Trying these natural sleep remedies can increase the chance of falling asleep without using any sleep medicines.

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