Follow Our Top Natural Sleep Remedies For A Better Night’s Sleep

Struggling with sleep is an increasingly common issue nowadays with increased rates of stress and anxiety, as well as heightened levels of technology use throughout the day. Not being able to fall asleep is incredibly frustrating, and the impact that the lack of sleep has on you can start to affect your health if it occurs frequently. It is always advisable to consult your doctor if you have major concerns or if it becomes extremely frequent. However, there are a few natural remedies that you can try first in order to fall asleep easier and have a better night’s rest. 

The Top 5 Natural Sleep Remedies You Can Start Trying Today

1 Exercise

It may feel like health care professionals answer to most things is to increase exercise, but studies have shown that physical activity promotes healthy sleep patterns. Individuals that exercise regularly tend to have longer sleep cycles as their bodies require more time to repair and restore itself. We recommend that you aim for at least 45 to 60 minutes of moderate exercise five days a week. However, we understand that most people lead extremely busy lives and this might not be realistic. So, we recommend that you try to exercise for at least 30 minutes three to four times a week.

Not only does physical activity improve your quality of sleep, but it also releases hormones called endorphins that work to trigger a positive feeling in your body which can improve your mood and in some cases ward off feelings of anxiety and depression. Although exercise can assist with improving your sleep it is suggested that you do not exercise too close to your bedtime as the endorphins released into your body will make you feel revitalised and energised, which is not ideal for when you are trying to fall asleep.

2 Diet

Food has been associated with sleep for many years. Having biscuits and milk before bedtime was thought to make you feel sleepy. However, eating too close to your bedtime can affect your quality of sleep. Some foods can help you feel relaxed, and others can cause you to struggle to fall asleep or wake frequently throughout the night.

Sugar and caffeine as well as high-fat foods such as red meat, cheese, cream and butter can all disrupt your sleep cycle. If you do want to eat or drink something closer to your bedtime then try chamomile tea, water, low-fat milk, whole grain crackers, and bananas, as these all act as natural sleep remedies.

3 Sunlight

It is said by some that us humans are just like house plants, and when it comes to sunlight that is true. Sunshine plays a pivotal role in regulating your hormones and sleep patterns. It is vital that you receive enough natural light throughout the day to regulate your body clock and melatonin exposure. Melatonin which is produced in the skin when exposed to the sun helps to induce sleep and so regular exposure to the sun each day is important. The sun also signals to your body when it is time to wake up as your natural body clock relies on daylight to determine whether it should be raising your energy levels or producing melatonin to promote sleep.

4 Meditation

We have all experienced those nights where you are extremely tired but as soon as you get into bed and turn off the lights your mind is wide awake and your thoughts are racing. High levels of stress and anxiety play a major role in your ability to fall asleep and so taking the time to decompress and quieten your mind before bed is important. Practising meditation before bed can help to relax your body and mind by slowing your breathing and reducing your level of stress hormones. This can help you fall asleep much easier, and it is more likely that deeper sleep cycles will be experienced.

5 Aromatherapy

Aromatherapy is always a hot topic that people love to debate on. Everyone has their own thoughts and options on it, but studies have shown that lavender can help to improve your mood, ease anxiety and encourage sleep.  Next time you are struggling to fall asleep try adding a few drops of lavender essential oil to your warm bath or onto your pillow or pulse points on your wrists and neck.