8 simple ways to improve sleep naturally
It goes without saying, sleep is super important for our health and wellbeing. If you have trouble falling asleep or staying asleep (getting good quality, uninterrupted sleep), these natural methods might help. It’s worth giving them a go especially if you are trying to avoid having to take sleeping tablets. These simple steps really work for me. Let me know if you have tried any of these in the comments below.
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Yogi Soothing Caramel Bedtime Tea
Despite their health benefits, not all herbal teas taste great so it can be a challenge to keep drinking them regularly. Of course, there are a huge range of teas that claim to improve sleep, but many of them either don’t work or taste awful.
I recently tried [easyazon_link identifier=”B005OS39W4″ locale=”US” tag=”happyniftylif-20″]Yogi Bedtime Herbal Tea Caffeine Free Soothing Caramel[/easyazon_link] and I have to say I’m so pleased to find a good cup of tea that tastes delicious. It has a caramelised hint of sweetness that herbal teas don’t typically have, which means I don’t even have to add a sweetener. Shortly after sipping this cup of tea, I actually feel super relaxed and feel sleepy. I’m a fan of Yogi Tea and this bedtime tea did not disappoint!
I have to be honest, I initially purchased this tea because it had ‘caramel’ written in the title. I was more curious to taste this caramel flavour in a tea and honestly didn’t expect it to have any effect whatsoever on my sleep.
Plus, it was a bonus that it’s a bedtime tea, since I like to have a caffeine-free hot drink at night. It’s pretty amazing that you can achieve falling asleep quicker, naturally.
One of the best things about listening to relaxing sounds is that it helps shut out distractions, and external noises such as traffic. It also gives you something to focus on if you are prone to worrying or have a hard time “switching off”. It’s also handy for those of us who hate absolute silence when trying to sleep.
The [easyazon_link identifier=”B002SMJQT4″ locale=”US” tag=”happyniftylif-20″]Sound+Sleep High Fidelity Sleep Sound Machine[/easyazon_link] is one of those gadgets that bring relaxing sounds of all types to the bedside. This little gadget has all kinds of soothing music to lull you to sleep including nature sounds and white noise. It allows you to select your preferred sound such as fireplace, waterfall, and ocean. It also has adjustable timers and volume.
Related: 5 Self-Care Tips for Moms
Lighting is so simple but choosing the right lighting (with a soft glow) helps improve how quickly we fall asleep. Avoid lighting that disrupts sleep mechanics a couple of hours before bed. Common culprits are fluorescent and LED lighting. Yep, you know what that means – switch off those smartphones and tablets at least an hour before bedtime. Use dim lighting with a soft glow. Fairy lights, salt lights or lanterns are great options. Switch to these gentle modes of lighting at least two hours before bed to transition into a deep sleep later.
Things to avoid
Try to avoid consuming caffeine in the latter half of the day, nicotine and alcohol. I know this may be tough to do for some of us, but it helps you get a step closer to falling asleep quicker and getting better quality sleep. And it’s worth mentioning that you should avoid overeating and overdoing it with fluid intake for obvious reasons.
Aromatherapy Hot Bath
Take a hot bath an hour before bedtime. A hot bath will elevate your body temperature by a couple of degrees. The drop in your temperature within an hour will help you get into a deep sleep. For an even better sleep time, use a bath soap infused with lavender, which is known for its sleep boosting effect.
When it comes to sleep, aromatherapy is one of the best ways to fall asleep quicker. And the most effective and powerful scent is lavender. There are multiple ways to use lavender. Use a lavender-scented eye mask, lavender bath oil, or simply apply a few drops of lavender oil on to your pillow just before bed. Lavender-scented candles are an even better way to unwind and relax so that you can doze off to sleep quicker.
Or you can use a good essential oil blend like the [easyazon_link identifier=”B00NNAQS64″ locale=”US” tag=”happyniftylif-20″]Ovvio Oils Slumber Rest and Recovery Blend[/easyazon_link], which is a blend of 100% pure, undiluted essential oils. It can be applied to feet with a carrier oil such as coconut oil or added to a [easyazon_link keywords=”essential oil diffuser” locale=”US” tag=”happyniftylif-20″]essential oil diffuser[/easyazon_link]. This really is a natural alternative to try if you struggle with insomnia before jumping on the medication bandwagon.
I know, I know. It’s not like all of us have the luxury of getting a massage on the daily. But hey, if you can’t get a professional massage done (save that for rare occasions), it may not be far fetched if you have a partner. Just remember to return the favour. It’s no secret that a good massage is a stress reliever. And the more relaxed and tension-free you are, the better you will sleep.
Boost your bedroom
What’s the look and feel of your bedroom like? Aim for a tidy, cozy bedroom with a minimalistic structure. Remember, less is more. Less clutter and chaos will help to create a more peaceful haven for sleeping. I also find simple little things like clean, fresh sheets that are changed at least weekly helps keep your bed optimal for sleep. If you can, it’s a good idea to invest in good quality, comfortable bedding. Your bed should be something you look forward to settling into and easily fall asleep on after a long day.
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