Between busy schedules, endless to-do lists, and nagging worries, it can be hard to get a good night’s sleep. We toss and turn, watching the clock move later and later which only adds to our anxiety. While coffee and a good concealer can help, too many low quality nights can really add up and impact our mood, productivity, and health.
With that in mind, here’s how to sleep better at night naturally. These tips will show you how you can improve your sleep without any medication or supplements.
Start relaxing early.
Create a bedtime routine that promotes relaxation. Whether it be journaling, reading a book, or relaxing with a cup of herbal tea, these activities can help you unwind and prepare for sleep.
If you repeat them enough, just starting your bedtime ritual will tell your body that it’s almost time for sleep, which will make it easier to relax.
Bonus: journaling is an amazing tool for managing stress and anxiety, as writing down your thoughts can be therapeutic.
Clear your thoughts.
Having a million thoughts running through your mind can make sleeping near impossible. To get rid of them, try a few things.
First, write down any lingering thoughts or to dos, either in a notebook beside your bed or in your journal. This way, you won’t worry about forgeting them.
Second, integrate meditation in your evening routine to clear your mind and create space for yourself. Meditating during the day can also help you get more comfortable with the practice and unlock its many health benefits.
Take care of your body.
A healthy diet and regular exercise can do wonders for your sleep habits. Eat a balanced diet full of rich proteins and fibre, drink lots of water, and get your body moving, even if it’s just for a short walk.
Mind the unwind.
Allow yourself to unwind before bed by avoiding stimulants for at least half an hour before you plan to sleep. This includes screens (computer screens, phone screens, TV screens), beverages (caffeinated beverages and alcohol), and other elements that may make it challenging for you to relax.
Use fragrances to help you relax.
Cater to your sense of smell by burning an aromatherapy candle before bed or using a sleep spray.
Listen to relaxing sounds or meditations.
If you find it hard to relax when you get into bed, try listening to white noise, nature sounds, soft music, or a guided meditation. I love the Insight Timer app which offers many of these and is absolutely free!
Optimize the shut-eye.
When it comes time to go to sleep, make sure to cover any alarm clocks or light sources that may prove distracting. Clock watching can be one of the worst offenders!
Also, before you go to bed, make sure the thermostat is set to the right temperature so that being too hot or too cold doesn’t keep you up at night.
Improving your sleep habits can have a huge impact in how refreshed and alert you feel, and subsequently how effective and happy you are throughout the day.
What are your tips for getting a good night’s sleep? Leave me a comment and let me know!