Hello, sleep enthusiasts! Do you find yourself tossing and turning in bed like a fish out of water? Or maybe, you are moaning inside while laying awake in bed staring up at the ceiling, thinking about all of the things that you must do? You are not alone! Sleep is vital for our well-being, and figuring out how to do it best can sometimes be a challenge. Today, we are going to look at some “grave-tested” tricks for sleeping better with “10 proven hacks for naturally improving sleep health” blog.
Back in the day, I thought it was OK to binge-watch Netflix at night and drink several cups of coffee before going to bed (spoiler alert: it wasn’t!). After trying several different sleep habits, I’ve learned some amazing tips and pointers to help you sleep well without needing a prescription or the latest gadgets. So, get your blanket, maybe settle in with a cup of calming herbal tea, and let’s get started!
1. Make a Sleep Sanctuary
A bed a sleep sanctuary – your bedroom must be a tranquil space, not a chaotic space. Make it a sleep sanctuary! Place blackout curtains in your windows to darken the room, choose soft, breathable sheets, declutter your room – it’s a cliche, but a clean, comfortable environment can be relaxing.
2. Keep a Consistent Sleep Routine
Like a child, our bodies thrive when they are in a routine! Attempt to go to bed and wake up at the same time every day, including weekends. Following a consistent sleep routine really helps your body in regulating its internal clock; the more regularity in your sleeping habits, the easier it will be to fall asleep faster.
3. Soothing Wind Down Time
Just as you do not go from sprinting to bed the minute your run is over, this also applies to your mind needing some time to wind down! You should create a form of relaxing pre-sleep routine. This could include soaking in a warm bath, reading a few chapters of your favorite book (in print – no, not an e-reader), or doing some gentle stretches. By performing the same actions each night, your brain knows it is time to go to sleep!
4. Limit Blue Light in the Hours Leading to Bedtime
Ah, the infamous blue light! Those screens can really wreak havoc on your sleep! Try and turn off your devices one hour prior to bedtime. If you need to scroll through your feed, at least install blue light screens or even better – put on a decent pair of blue light glasses! Your eyes will thank you. Your sleeping cycle will also thank you!
5. Watch Your Food and Drink
Caffeine and alcohol are not your best friends in terms of quality sleep. Perhaps limit caffeine a few hours before bed and limit your alcohol intake. Use herbal teas or warm milk instead – delicious and soothing! Your digestive system will appreciate it, and so will your sleep!
6. Get Active During the Day
Exercise boosts overall health, and your sleep is no exception. Being active during the day enables you to feel more tired before going to sleep. This could be anything from a brisk walk, yoga or even dancing around your living room to help boost these sleep hormones. Try to avoid very active exercise immediately before bedtime as it may be too energizing.
7. Mindful & Meditation
Anxious and can’t seem to shut your brain off at night? You’re not alone! Mindfulness methods can help to calm the nervous system, such as meditation or deep breathing exercises. Apps like Headspace and Calm can guide you in mindfulness and you can begin doing it at night while winding down before bed.
8. Use Calming Colors
Believe it or not, the colors in your environment affect your mood and your ability to sleep well. Soft colors (muted hues like peanut butter, soft blue, soft green, soft neutral warm colors) help promote calmness, and a calming atmosphere. Whether you opt for a new paint color, or some mindful decor, your walls can help calm you, too!
9. Consider Aromatherapy
Essential Oils can work wonders to encourage a peaceful sleep environment. Lavender, chamomile and sandalwood are my favorites! An oil diffuser or a few drops on your pillow can produce calming scents that signal your body that it’s time to relax!
10. Listen to Your Body
Finally, and perhaps most importantly—listen to your body! If you’re feeling tired don’t postpone it. Feel free to take a short nap or retire early. Everyone, varies in how much sleep they need. So, notice when you’re going to feel drowsy and adjust your behaviors to those feelings.
That’s it, sleep warriors!
“10 proven hacks for naturally improving sleep health” blog advises that even if you try only a few of these hacks out for your daily or weekly sleep routine, you should notice better sleep health and consequently a happier and healthier quality of life. You will know how much of these hacks you can add to your life because it’s what works for you! Feel free to mix and match the hacks until you settle on your own formula for sweet dreams.
If you do share any of your personal hacks or sleep success stories in the comments section below—I would love to read about them. Here’s to more restful nights and energized days ahead! Sleep well!
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