11 Natural Ways
to Get a Better Night’s Rest

Sleep is incredibly important for our health, yet many of us struggle to get the rest that we need to be our best selves. If you are struggling to get those zZz’s consider some of these natural (and scientifically supported) sleep remedies.

Internal Clockwork

Start by getting familiar with your personal sleep cycle, or when you naturally want to wake up and go to sleep.  This is your circadian rhythm, basically a 24-hour internal clock that is characterized by moments of wakefulness and drowsiness. Your quality of sleep is highest when you have regular sleep habits and stabilize this rhythm by sticking to a routine.
Pay attention to your body and note down when you are feeling most awake and most tired. Getting in sync with your body’s natural rhythm will leave you feeling much more refreshed and energized during the day and will increase the quality of your sleep at night.

Melatonin

A naturally occurring hormone stimulated by darkness, melatonin helps enforce and regulate your sleep cycle and promote a restful sleep. Consider a melatonin supplement if you’re suffering from insomnia or try including more foods that are high in tryptophan into your diet, like cherry juice. This natural precursor to melatonin can help with milder sleep issues.

Light Exposure

Light signals to your brain that it is time to wake up, provoking a decrease in melatonin production. For a proper sleep, make sure your room is as dark as possible, and a few hours before bedtime try to limit screen exposure or adjust the brightness settings on your phone or computer.
If you have trouble waking up in the morning, you can also try increasing your light exposure first thing in the morning, using natural light or lamps.

Meditation & Relaxation

Regular meditation or relaxation practises can have profound impacts on stress hormone levels and breathing patterns. There are many different types out there, from guided visualizations, to yoga nidra and mindful body scans. If you suffer from a racing mind late at night, try exploring this realm of relaxation.

Get Moving

Studies show that aerobic exercise improves overall sleep quality at night and leaves one feeling energized during the day. Just be sure to get in your workout a few hours before bedtime, so that you aren’t too wired to fall asleep.

Aromatherapy

Essential oils such as lavender, lemon balm, chamomile and patchouli all have qualities that lower blood pressure, ease stress and calm the nervous system. Aromatherapy is also an ancient folk remedy to help improve sleep.

Food for Thought

Caffeine, alcohol and nicotine are prime culprits for interrupting sleep patterns. Eating heavy, rich food right before bed can also disrupt your slumber, and sugary foods or refined carbs trigger restfulness during the night, wreaking havoc on the sleep cycle. Be mindful about how your diet interacts with dream time.

Valerian

An herbal remedy that can be taken in tea or supplement form, this mild sedative plant has been used for thousands of years to treat insomnia and anxiety. It works to decrease the length of time it takes to fall asleep and enhance the resting period.

White Noise

Sound can play a big role in sleep disturbances. Often it is the abrupt inconsistency of the sounds that startles you awake. Experiment with what types of noise work for you: perhaps absolute silence is essential, or maybe a little white noise in the background helps to soothe, smooth and drown out the rest of the random sounds.

Establish a Ritual

It can be super effective to create a calming night-time routine that allows you to wind down and clear your head before crawling into bed. An evening cup of tea, some gentle stretches, journaling a bit about your day: these are all great ways to let go of accumulated stress and mentally prepare for rest.