You may find it difficult to sleep, especially if you’re facing a challenging situation at work, studying for a final exam, or have multiple concerns on your mind. When life gets too busy, this can make us feel so overwhelmed that we barely have time to relax, and when we do, it’s nearly impossible to enjoy a good night’s rest.
There are many natural remedies and lifestyle changes that can improve the quality of your sleep, so you can feel more refreshed and focused in the morning.
Whether you have sleep disorders like insomnia, sleep apnea, trouble falling asleep, or frequent disturbances throughout the night, you’ll find that practicing good sleep hygiene is important in helping you relax before bed and achieve the REM sleep you need.
Sleep hygiene refers to the setting of your room, where you rest, and optimizing it so that you can rest comfortably with the least amount of distraction, light, or noise possible to avoid any kind of sleep disturbance. Ideally, you want to achieve REM sleep so that you can experience quality rest and wake up feeling refreshed and ready to start the day.
There are many ways that you can improve the sleep quality of your room for more restful sleep, including:
- Dimming or turning off the lights completely. A dark room is optimal in helping you fall asleep and rest soundly throughout the night.
- Remove digital devices, and any items with small, flashing lights or distractions that can prevent you from getting a good night’s rest.
- Keep the room quiet, with the exception of background sounds or soft music, which can help you fall asleep.
- Maintain a routine bedtime so your body can adjust to the same time every night. This will improve the quality of your rest and reduce sleep disturbances.
Many medical professionals suggest good sleep hygiene practices to reduce the symptoms of restless leg syndrome, restless sleep, and sleep deprivation and help prevent excessive daytime sleepiness.
Natural Sleeping Remedies for Better Sleep
When you need to improve the quality of your sleep, plenty of important options are available that are safe, effective, and natural. It’s important to check with medical professionals if you’re taking medication for a sleep disorder or related condition, though you’ll find that these supplements and nutrients are essential for your everyday health and well-being.
Your body naturally produces melatonin at night, signalling it’s time to sleep. When your body doesn’t produce enough of this hormone, which should naturally increase during the middle of the night, this can lead to sleep restlessness, insomnia, and other sleep problems.
If you work during the night and sleep earlier in the day, this can also disrupt the production of melatonin, which means you’ll benefit from supplements that can help you fall asleep during your personal cycle, so you can wake up feeling renewed and productive after a more restful sleep.
While the amount of melatonin supplements you’ll need before bedtime can vary, it’s generally small and very safe for adults during a short period.
This mineral is an essential nutrient for your body and cognitive health. In addition to supporting a good night’s rest, it’s also important for heart health, bone strength, and muscle development.
Magnesium has a naturally relaxing effect on the body, which can help with regular melatonin production. It also prevents problems associated with poor sleep issues, which can adversely affect your mental health.
One of the key ways in which magnesium contributes to better sleep is by increasing GABA or gamma-aminobutyric acid, which can produce calming effects on the brain. Not including enough magnesium in your diet can lead to restless sleep disorders, including insomnia and difficulty concentrating during the day, due to sleep deprivation.
Magnesium is best combined with melatonin and vitamin B, supporting restful sleep.
One of the most popular aromatherapy scents for aiding in a good night’s rest is lavender. You can use these flowers as an essential oil by adding a few drops on your pillow each night, a diffuser in your bedroom, or as tea before bed.
This pleasant aroma offers a relaxing effect that can ease you into a deep sleep, especially if you have difficulty due to a variety of causes, including restless sleep and neurological disorders.
Lavender is a practical scent to use around your home, as an air freshener, in soap, laundry, and other fragrant items you use regularly. Additional benefits you may notice include reduced anxiety, stress and improved symptoms associated with heart disease and similar conditions.
While lavender is typically used as an essential oil, which is not consumable, varieties of dried lavender flowers can be added to a tea or hot milk drink for a soothing effect.
This herb is popular around Europe and Asia, offering naturally sedative effects while reducing stress and anxiety. Valerian roots are most commonly available as a capsule supplement or can be prepared as a tea. It is also effective in treating symptoms of menopause and depression.
While the effects of this natural remedy may vary individually, valerian root generally offers positive benefits for short-term and long-lasting results. Taking these herbal supplements can also improve sleep if you suffer from chronic pain or discomfort or you’re recovering from surgery.
Valerian root is generally safe for adults, though, like any natural remedy, it’s important to ask your healthcare professional if it’s a good option for you.
Practicing good sleep hygiene, making a small lifestyle change here and there, implementing a routine bedtime, and taking natural supplements are all beneficial to improving your sleep. You’ll also find the following suggestions are easy and helpful in getting a better night’s rest and healthy sleep:
- Avoid coffee or any beverages or food containing caffeine in the evening or close to bedtime.
- Skip sugary foods and eat more natural, unprocessed foods, which keep your blood sugar balanced and can help you sleep.
- Meditate or exercise gently at least half an hour before bed to feel more relaxed and achieve a deep sleep. This practice will help you ruminate less and put stressful thoughts out of your mind before bed.
Getting a good night’s rest and practicing healthy sleep habits are essential for overall good physical, emotional, and mental health. Whether you need to achieve the required number of hours of rest or struggle with a sleeping disorder, you’ll find many natural remedies that can support and improve how well you sleep throughout the night, so you can enjoy a productive day and feel refreshed every morning.