How To Sleep Better At Night Naturally
Struggling to fall asleep at night? You're definitely not alone.
In times like these with an ongoing pandemic, constant streams of news, and the whole WFH dynamic, sleep can seem like an even bigger challenge than usual.
We're here to help. From experience (we are ex-insomniacs ourselves!) we've rounded up our most effective tips to help you fall asleep faster, naturally.
HOW TO SLEEP BETTER AT NIGHT NATURALLY:
1) Keep tech out of the bedroom. Easier said than done, of course. But limiting your blue light exposure that comes from laptops, cellphones, and TVs can really make a big impact on how tired you feel in the evening.
That's because blue light blocks your body's natural production of melatonin, a sleep hormone.
Melatonin levels naturally rise in the evening and signal to your brain that it's time for sleep. If you really need your screens in bed, try wearing blue light blocking glasses.
2) Unwind with a relaxing beauty routine. We're big advocates of self care. Giving yourself the TLC you deserve through a regular nightly beauty routine is not only great for vanity reasons, but can seriously help you unwind and prepare for sleep.
Who knew a sheet mask could be so relaxing?!
3) Take a hot bath. Not only is a nice hot bath (or shower!) extremely relaxing, but studies have shown that doing so in the evening can help you fall asleep faster.
That's because the hot water can help lower your body's core temperature, which signals to your brain that it's time for rest.
Ninety minutes before bed was determined to be prime bath time. Add bath salts that contain magnesium for an extra sleepy effect.
4) Sip a warm, non caffeinated beverage. Enjoy a non alcoholic, non caffeinated nightcap before bed.
Look for drinks with sleep inducing ingredients like chamomile, lavender, valerian root, lemon balm, and passionflower.
We're currently loving this herbal sleep tonic:
5) Snack smartly. If you have to eat late at night, be sure to have a high-protein/high-fat option, like a handful of nuts. Walnuts and almonds are great options because they contain magnesium and tryptophan (an essential amino acid that makes you sleepy).
6) Practice bedtime yoga. Stick to poses that are restorative, like child's pose, standing forward fold, or savasana, which allow you to breathe calmly and deeply. The combination of breath and movement helps relieve lingering stress and tension, and can promote a sense of calm and sleepiness.
7) Try aromatherapy. Using essential oils is a great way to enhance your mood for bed.
Scents like lavender, frankincense and chamomile are ideal for bedtime. We're loving this natural sleep spray:
8) Read a book. If you're having trouble shutting your mind off completely, reading a book can provide helpful distraction and reduce stress.
9) Try a magnesium spray. Magnesium is a natural mineral that's extremely helpful when it comes to sleep.
While you can get magnesium from eating certain foods like dark leafy greens, some people choose to use magnesium in a topical form, such as a spray or lotion, to help them fall sleep and relieve symptoms of anxiety.
10) Take a natural supplement like ashwagandha. Classified as an adaptogen, ashwagandha is an ancient medicinal herb that can help your body manage stress.
With its ability to help keep cortisol (the stress hormone) levels down, and calm anxiety, ashwagandha is our top pick for anyone looking to try something different than melatonin before bed.
Hope this helps!
Sweet Dreams xx