Getting a good night’s sleep is essential for living a healthy and productive life. Yet, according to CDC.gov 1 in 3 adults aren’t getting the sleep that their bodies need to thrive.
Are you one of those people?
There are many things (from stress to raising kids) that can easily impact the quality of sleep you get each night. But, you owe it to yourself to do as much as you can to ensure you’re getting enough rest each night.
If you’re suffering from the amount of sleep you get each night, we recommend trying the following natural sleep solutions in order to get a better night's rest.
Check it out…
Natural Sleep Solution #1 – Limit Technology Use Before Bed
We know, this first solution might sound like a broken record. For years now we’ve been warned about the impact of watching screens before we shut off for the night.
But, studies prove that blue light does make it harder for us to fall asleep at night.
In fact, according to Health.Harvard.edu…
“While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppresses melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).”
So, the solution is plain and simple. Put your phones and tablets away at least an hour (preferably 2-3 hours) before you go to bed.
Natural Sleep Solution #2 – Drink a Sleepy Time Tea
Many people hesitate to drink beverages like tea before bed because they worry about caffeine keeping them awake.
The good news, if you’re a tea drinker, is that there are many non-caffeinated tea varieties that are actually formulated to help put you to sleep at night.
One of our favorite brands is Celestial Seasonings Sleepytime Herbal Tea.
Drink a cup of this tea variety an hour or so before bed and the calming herbs will help you drift off to dreamland in no time.
Bonus tip: If you’re more of a coffee drinker than a tea drinker, be sure to always drink decaf coffee anytime after lunch as caffeine can linger in your system for hours, making it hard to go to bed at night.
Natural Sleep Solution #3 – Use a White Noise Machine
When you think of white noise machines, you probably think of the ones used for infants and toddlers to help them sleep better during the night.
Believe it or not, white noise can be equally as useful for kids, teens, and adults when it comes to sleep.
Why? Because white noise effectively…
Keeps your room quiet by blocking out outside noises.
Shuts down brain activity.
Creates a consistent sound environment that helps keep you asleep.
You can find sound machines for as little as $20 online. It’s definitely worth giving one a try if you’re struggling to sleep at night!
Natural Sleep Solution #4 – Soothe Yourself with a Lavender Oil Spray
Essential oils are always great to have on hand for a large variety of reasons.
Some people use them for skincare or medical care, others for cleaning, and believe it or not, many people use oils, such as lavender oil, in order to get a better night sleep.
Why lavender? Because lavender has been scientifically proven to help slow your slow-wave sleep cycle. This in return slows your heart rate and breathing allowing you to drift into a peaceful sleep.
We personally recommend making a lavender oil spray that you can mist on yourself or your bed sheets before you go to bed.
To do this, fill a spray bottle with 3 ounces of water per 10 drops of lavender oil. Shake the mixture, then lightly mist yourself before going to bed.
Natural Sleep Solution #5 – Turn Down the Heat In Your Home
Did you know that the optimal sleeping temperature for both adults and children is 65 degrees Fahrenheit?
In fact, anything above 70 degrees has proven to make falling asleep and staying asleep more challenging.
Sleepadvisor.org explains that…
“As nighttime approaches, our body temperature naturally drops, signaling that it’s time to slow down and get some rest. By keeping your bedroom cooler, you’re reinforcing your body’s natural instinct to sleep. If the room is too hot, it could potentially block that signal and cause it to take longer for you to fall asleep.
Rooms between 60 and 68 degrees encourage the body to produce melatonin. In addition to promoting sleep, melatonin is also a powerful anti-aging hormone.”
So, the next time someone asks you to turn down the thermostat at night, keep that in mind. It might actually be essential in helping them get a better night’s rest!
Natural Sleep Solution #6 – Get Plenty of Exercise During the Day
Last, but not least, getting proper exercise every day is key to getting a good night sleep.
If you sit all day long, it's likely that you’re going to struggle to go to bed. So, make an effort to get up and moving every day.
Doing so can be as simple as taking a 30-minute walk in the evening before you go to bed. Or, if you’re looking for amore intense exercise program, you can always join a gym, try out a club sport, or take a class (such as a swimming or yoga class.)
There are so many things you can do regardless of your age or physical health.
We wish you and your family many nights of restful sleep!