You toss and turn and night – you feel like you’ve tried everything. You really need to get some sleep, but would rather not rely on artificial means. So, how can you sleep better at night naturally? If you want to get a good night’s sleep the old fashioned way, you have to go back to basics and ask mother nature for a helping hand. Keep reading for some healthy sleep habits and the best natural sleep aids you could find.
How to sleep better at night naturally:
1. Create a routine
If you want better sleep, this should be your first priority. Your body and mind respond incredibly well to consistency - think of it like a child’s bedtime routine - they may eat, bath, read, sleep. The same tasks in the same order every single night helps send signals to your body so you can start to associate that sleep is coming up and wind down accordingly.
So, how do you create a routine? Your routine should be personalised to what suits you. Create a routine that works for you, and consider a few of our favourites below.
- Taking an afternoon walk can be a great grounding practice to help strengthen your mind, body and immune system.
- Try drinking herbal tea which can help to calm the nervous system and prepare you for a restful sleep.
- Switch off all devices 2 hours before bedtime to avoid the blue wavelength of light that can be emitted from devices, which is the most stimulating part of sunlight to our brain for melatonin regulation.
- Apply some essential oils to aid in relaxation
- Keep a journal. Studies have shown that the emotional release that comes from keeping a journal helps to lower anxiety and stress, and even helps you achieve a better night’s sleep.
You may like to change your routine can vary between different seasons. Here's my autumn sleep routine for inspiration.
2. Sleep hygiene
Creating a space that supports and enhances your sleep is incredibly important.
When was the last time you washed your sheets? One week ago? Maybe two?
The Sleep Foundation notes that we should wash our sheets once per week. We like to add in a drop of Goodnight essential oil to our washing liquid with our bedding to benefit from aromatherapy with each wash.
3. Keep clutter free
A neat clutter-free bedroom helps to put your mind at ease during the day and before bed. Tidy rooms are known to foster a sense of clarity and promote pride that will follow you all day. Here are many more tips on how to set up your bedroom for the best night’s sleep.
4. Use aromatherapy
Aromatherapy is the use of essential oils and other plant aromatics to bring about physiological and emotional changes. This can be done through the use of essential oils which for years have been used to treat illnesses and conditions from insomnia to headaches. A few of our favourites scents to pop into our essential oil diffuser include cedarwood, mandarin and sweet orange, which all work to alleviate anxiety and reduce insomnia.
5. Try a gentle and natural sleep aid
Our Deep Sleep Drops are a combination of homeopathic remedies which aid with relieving stress and anxious thoughts, crafted with all-natural ingredients. Plumbum is used to relieve feelings of anxiety and restlessness. Hypericum helps to alleviate frights and shocks. Anacardium is beneficial for anxiety and feeling apprehensive about the future. Platinum soothes the mind of anxious, frightful dreams., while zinc helps to clear muddled thoughts before sleep.
6. Sunlight
If you have ever been to the beach and that night slept incredibly well, you’re not making it up. When your body, face and eyes are exposed to the sun, it increases its production of serotonin. Serotonin takes around 12 hours to convert to melatonin, but it is melatonin that helps us to sleep. So spending a little time outdoors to absorb some vitamin D may be just the thing you need for a good night’s sleep.
For more ways to support your sleep head to The Journal. For even more sleep tips, advice and support, join our closed Facebook Group, The Goodnight Community.
