7 Natural Remedies for Better Sleep
sleeplessness with these natural approaches
If you’re having difficulty falling asleep, you’re not alone. The National Sleep
Foundation recommends getting between seven and nine hours of sleep each night, but most of us get much less due to hectic schedules, mounting
stress, and other sleeping woes.
Before trying over-the-counter medication, try these seven natural remedies for
|A good sleep is essential part of our good health. Use
to help you fight sleeplessness and have a more restful sleep at
(Photo: Vladislav Muslakov, Unsplash)
1. Set a consistent sleep-wake schedule
Stick to a consistent schedule of the same bedtime and wake-up
time, even on the weekends. This routine will help you fall asleep and stay asleep throughout the night. Listen to
your body when creating a sleep schedule (some people can stay up longer while others prefer to go to bed earlier
and wake up earlier). Regardless of the actual times involved in your schedule, keep it consistent and make sure
you get at least seven to nine hours of sleep each night.
2. Fall asleep to essential oils
Aromatherapy is a form
of alternative medicine that relies on the powerful sense of smell and essential oils. Essential oils are
derived from plants to boost mood, promote relaxation, and improve overall health. Choosing scents that promote
relaxation can help get our bodies into a restful state of sleep. Essential oils like lavender, bergamot, and
valerian are most effective in helping people fall asleep.
|Aromatherapy has many positive effects on our mood and
If you have difficulty falling asleep, try using essential oils to help
you get sleep.
When your brain is affected by stress, the whole body is impacted. Working out
helps the body produces endorphins, which act as natural painkillers and improve the ability to
sleep at night. Go for an evening walk after work or schedule a
cycling class in the morning. If you need external stimuli to help motivate you to work out, have a friend be
your workout buddy and hold you accountable to exercising.
4. Eat a balanced diet
For your best night’s sleep, try to eat a balanced diet of fresh fruit, whole grains, and low-fat proteins. Limit your intake of caffeine, alcohol,
and nicotine, especially after certain times in the afternoon. You may also want to avoid sugar as it causes uneven
blood sugar levels and results in restless sleep.
|A well-balanced nutrition, in combination with regular
exercise, can help remedy many
health problems, including helping you deal with sleeping
disorders. (Image: Pixabay)
5. Create a restful sleep environment
Having a sleep environment full of distractions can ultimately affect your sleep
schedule and lead to poor sleep hygiene. Regarding noise, soundproof your room with a door stopper, invest in a
white noise machine, and fix any appliances that are constantly rattling or making noise throughout the night. There’s nothing more
annoying than having a washer or dryer rattle while you’re trying to fall asleep. In addition to lowering noise
levels in your sleep environment, make sure light levels are low and that there isn’t too much clutter—the
physical presence of clutter can cause more stress and anxiety, ultimately affecting your sleep.
6. Practice meditation
Not only can meditation improve your sleep quality, but it can also help reduce
blood pressure, decrease anxiety, and lessen pain. By participating in mindfulness meditation — a practice that involves focusing on your breathing and then bringing your mind’s
attention to the present—you can break the train of everyday thoughts and evoke a relaxation response. Try
meditating for 10 minutes before your bedtime to help you fall asleep.
7. Limit technology use before bed
According to Harvard Medical School,
blue light wavelengths produced by electronics can boost attention, improve reaction times, and elevate your
mood. While this is great for the daytime, it can be an issue at night when you’re trying to fall asleep. Stop
using your phone or looking at screens at least an hour before bedtime.