Are you wondering how to sleep better at night naturally? Sometimes, especially during times of stress, it’s really difficult to fall asleep and sleep through the night. There are some time tested, tried and true sleep habits and natural remedies that are guaranteed to help you get the shut eye you need and deserve. Here are the seven habits of people who get great sleep.
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1. They limit caffeine
Caffeine only makes getting a great sleep harder to achieve. You’ll likely know the vicious cycle of lying in bed wide awake, not getting enough sleep and then needing your morning coffee to get through the day. If you can’t live without your coffee or energy drinks, at least minimize the window of consumption to be before 2pm.
Better yet, enjoy other hot beverages like green tea or a turmeric latte. This particular turmeric latte is amazing because it includes probiotics, reishi mushroom and ashwagandha. Check it out here. The trick is to find a morning beverage that you enjoy swapping caffeinated beverages for.
2. They use journals and planners
Most of time when you’re lying in bed awake, it’s because your mind is full of racing thoughts. Perhaps you’re thinking about the day that’s just been, or perhaps you’re worrying about the future. One of the best things you can do when your mind is very active is journal. Write down everything that’s bothering you so that you can put it aside for the night. Having a simple blank journal beside your bed can work really well, but if you’re really battling your brain, try a wellness planner.
There are a ton of fantastic notebooks, journals and planners on the market, but SILK + SONDER‘s monthly self-care planners are absolutely amazing. Each journal has monthly and weekly calendar spreads, habit trackers, productivity and focus frameworks, reflection and gratitude prompts, mindful practices and intention setting. They will become your self-care and personal growth bibles!
3. They prioritize nutrition
Did you know that there are certain foods you should be prioritizing to get great sleep? People who sleep well tend to favor healthy, nutrient rich foods that support their bodies natural processes. Here are a handful of them:
- Almonds are high in magnesium, which can help improve sleep quality
- Oats, which are high in carbohydrates help to induce drowsiness when consumed before bed
- Tart cherry juice can help to induce a great night’s sleep thanks to its high content of melatonin, the sleep that signals to your body that it’s time for sleep
- Chamomile tea contains apigenin, which is an antioxidant that may help to reduce insomnia
4. They make their bedroom a sanctuary
Do you feel calm and relaxed in your bedroom? People who regularly get great sleep have often made an effort to make their bedroom a peaceful and comfortable place that makes them feel relaxed. Lighting, colors, furniture and textures can all impact how easy it is to get quality shut eye in your bedroom. Only you will know what will help make your bedroom easier to sleep in, so here are some ideas to get you started:
- Declutter the space
- Rearrange furniture to work for you and how you move around the room
- Add plants where you can
- Consider investing in a quality memory foam mattress
- Remove electronic devices where possible
- Improve the lighting, specifically low lighting
- Consider adding in a salt lamp, which helps to deodorize the air and create a calming atmosphere
5. They establish a bedtime routine to unwind
It may sound counter-intuitive to delay going to bed with a bedtime routine. However, a bedtime routine is an important part of winding down, giving your mind and body the space to get ready for sleep. Just 10-15 minutes of relaxing with intention can mean the difference between tossing and turning, and falling straight to sleep. Here are some ideas to get you started:
- Take 10 ‘box breaths’ where you breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds and hold for 4 seconds
- Move your body to release tension by moving through your favorite yoga flows
- Sit somewhere comfortable with your eyes closed and do nothing but listen to classical music
- Turn off all the lights (including your devices!) and use your favorite low light like: candles, salt lamp or fairy lights
- Take a hot shower and make it your intention to tune into how your body feels
Any or all of these activities will help to relax you so that when you do get into bed, you’re ready for sleep.
6. They avoid blue light exposure in the evenings
You probably love watching TV and scrolling on your phone before bed as much I do. The good news is, you don’t necessarily have to stop. The even better news is, there’s now an amazing eco-friendly option for blue light glasses on the market. Before we get too ahead of ourselves, we should go over why blue light is so disruptive. It’s because blue light, and bright light in general, signals to our brain that it’s daytime. Therefore the release of melatonin, the hormone related to sleep, is delayed.
Blue light glasses help to shield our eyes from this harsh light, and I’m excited to tell you about a new eco-friendly option. Pelavision is a sister company to Pelacase, which makes biodegradable mobile phone cases. They make the world’s first 100% biodegradable sunglasses and blue light blocking glasses. What I love most about them is that when you buy one pair of frames, you get two sets of interchangeable lenses – one pair for blocking blue light and one pair for blocking sunlight. Pretty great right?
My pick is the Sulu Frame in Brown Tortoise (pictured above).
7. They actively reduce stress for great sleep
CBD oil can be life changing, because it’s a reliable way to naturally reduce stress and get great sleep. If you’re wondering which CBD product would be a great fit for you and your needs, check out my blog post on the different ways CBD can help you here. By the way – CBD products are non-habit forming, so you can take them with total peace of mind.
If you’re taking a softgel or gummy, it’s best to take it about half an hour before you go to bed, ideally right at the start of your bedtime routine 🙂 This is because it takes your body some time to digest before the phytocannabinoids are released into your system. If you’re looking for something that will absorb quicker, a CBD oil tincture (like this amazing Tranquil Mint one) will do the trick.
By the way, my fave CBD brand Joy Organics have given me a special 15% discount code to share with my readers. If you like what they offer simply use the code: AHIMSA15
An amazing and innovative CBD product that doesn’t involve ingesting a tincture, gummy or softgel is CBD Pillow. These amazing pillows is infused with a micro-encapsulation technology that embeds millions of CBD microcapsules into your pillow. Unlike topicals or edibles, CBD Pillow slow releases microdoses of CBD all night. Learn more about this revolutionary product here.
Follow these habits to get the restorative sleep you need and deserve. Do you already have some of these habits? Will you be adopting any new ones? Let me know in the comments below.
More Healthy Habits
My FREE ebook Refresh is a collection of eight healthy habits that I’ve picked up along my journey. Don’t worry, they’re not the usual ones you’ve heard before – we all know we should drink more water. Instead, these habits are lesser known and have seriously improved my life.
They’ve helped me reduce stress, be more productive and improve my mood.
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