Sleep is one of the most important aspects of staying healthy. It’s also one of the most difficult to achieve! Here are some natural sleep remedies you should try:
Soak in a Warm Bath
Soaking in a warm bath can help you relax and unwind. The heat helps to relax the muscles and mind, making it easier for the body to fall asleep. It also helps to lower blood pressure and relieve stress. It would be best to try soaking for at least 20 minutes before bed.
Get Some Sun
If you’re having trouble sleeping, consider getting some natural sunlight during the day. Natural light exposure helps your body produce melatonin, which regulates the sleep-wake cycle. People who get regular sun exposure have been shown to have better sleep quality and quantity than those who avoid it.
However, it’s important to remember that not all light is created equal; blue light from screens (like TV or phone) can disrupt your circadian rhythm throughout the day and night (even if you don’t notice it).
Try a Plant-Based Diet
Dining plant-based has been shown to improve sleep for many people. The best way to eat more plants is to consume whole foods—fruits and vegetables, whole grains (such as brown rice or quinoa), legumes (such as beans), nuts, seeds, and healthy oils like olive oil or avocado oil.
Whole foods are minimally processed and contain more fiber than processed foods. They also don’t have added sugar or sodium, making it harder to fall asleep at night. Studies show that food items high in refined carbs like white bread, pasta, cereals, and crackers can affect your ability to get quality sleep by disrupting the circadian rhythm (your body’s internal clock).
Exercise More, Within Reason
- Exercise can improve sleep quality and quantity if you’re exercising enough to become tired. However, it’s not recommended that you exercise right before bedtime because it can raise your heart rate and body temperature, making it difficult for you to fall asleep.
- Eat well. A healthy diet full of fruits and vegetables has been proven to help you sleep better than one packed with junk food.
- Take a hot bath or shower before bed; this helps relax the muscles while reducing stress levels, so they don’t keep you awake all night long!
Avoid Stimulants Before Bed
Drinking coffee, tea, or cola in the evening interferes with your body’s ability to produce melatonin at night. Eating spicy foods and heavy meals also can disrupt sleep by keeping your digestive system active. Watching TV or playing video games right before bedtime tells your body that it’s time to stay awake and alert, even though you may be tired enough to fall asleep.
Go to Bed Early, and Rise Early
A healthy circadian rhythm will ensure you get the proper sleep. Getting enough sleep is essential for many reasons, including:
- It’s critical for maintaining an optimal weight.
- It helps control blood pressure and heart rate.
- It strengthens the immune system and keeps us energized throughout the day.
To get enough sleep, go to bed around 10-11 pm every night and wake up with sunrise (or before it). If you have trouble falling asleep, avoid using electronics at least 30 minutes before bedtime; try taking a warm bath or listening to calming music instead.
Try These Natural Sleep Remedies Today
Finding these remedies is not always easy, but they can be worth the effort. If you have trouble sleeping, try some of these natural sleep remedies and see if they help you get some rest.