I don’t know about you, but I love to sleep. However, if I have to be honest, some nights are better than others. Luckily, there are some simple things you can do to get better sleep more often. See what these 13 tips for sleep better naturally can do for your shut-eye:
- Eat a banana
Believe it or not, bananas are a great natural source of the sleep hormone melatonin and the amino acid tryptophan. Both will help induce a good night’s sleep.
- Avoid the night-time jitters
Stay away from sugary food or drink, alcohol, coffee and tea before bedtime to reduce any late night jitters. Remember, caffeine stays in your system often up to six hours.
- Unplug to unwind
How many of us are guilty of screen-time before bed-time? The artificial light emanating from our screens (TV, pc, smartphones, etc.) act as a stimulant and suppress melatonin. Get off and stay off your electronic devices at least an hour or two before bedtime.
- Enjoy a bit of the bubbly (bubble bath that is)
There is nothing more relaxing that taking an evening soak in a warm bath, and if you can turn the lights down low, it’s even better. This will prepare both your mind and body for sleeping better naturally.
- Keep cool
After a warm bath, try getting into a cool bed. Turning up the heat and piling on the blankets at night can actually keep you awake. On the other hand, keeping things on the cool side will drop your temperature which in turn signals your body to produce more of that wanted melatonin.
- Make a sleep routine
There is something to be said about predictability. Establishing a bedtime routine can actually help your body prepare for sleep. The routine could be as simple as turning off the lights in the house, washing your face, brushing your teeth, and then putting on your pj’s before you climb into bed. Just as long as you make it a routine, you can help lull your body to sleep.
- Keep yourself in the dark
Having your bedroom really dark can help your body produce sleep hormones. You can invest in some blackout shades or curtains, or even get yourself a good eye mask.
- Lullabye lavender
Diffusing or even just dabbing on some lavender essential oil on your pillow has been shown to induce relaxation and many claim to have longer, better sleep. Not a fan of lavender? There are other essential oils, such as cedarwood, that does the trick for many. We use essential oils from doTerra. Read more here and click here if you want to buy oils for the lowest price or contact us if you have any questions.
- Stick to a schedule
Program your body to sleep better by getting up at the same time every day and going to sleep at the same time everyday. This way your body is conditioned to feel more alert when you’re ready to wake up, and more sleepy when you’re ready to hit the hay.
Unwinding your mind is as important as unwinding your body after a long, hectic day. Achieving some kind of meditative state can relax the mind and body, slow your heart rate, and facilitate deep breathing – all helpful in inducing good sleep.
- Keep a journal by your bedside
Sometimes it is hard to mentally and emotionally clock out. Writing every evening in a journal helps your mind to put the day (and you) to rest.
- Exercise (you knew this was coming)
Working out relieves stress, muscle tension, and can make you downright tired. It is best, however, to make sure you hit the gym at least four hours before you hit the sack as your adrenaline levels can potentially make it difficult for you to fall asleep.
- Use your bedroom for what it was meant for
To spell it out, sleep and intimacy are what your bedroom is designed for. Keep your work and TV watching for other rooms in the house.
We urge you to try out these 13 tips for sleep better naturally. And since it contains no synthetics, your body will for sure thank you.