Natural Ways to Sleep Better at Night
Sleep is the foundation to everything in our life. I learned this first hand after having a baby. Our baby would not sleep for more than 1-2 hours at a time before waking up – this went on for 16 long weeks. Without proper sleep I gained weight, I was always tired, had low energy, was unfocused, my marriage was impacted because we were always too tired, and I just felt crumby all the time. Thankfully we are back to our normal sleeping patterns and feeling great. However, my husband occasionally has sleep issues so here are some natural ways that have helped him sleep through the night.
Adults need at least 7 hours of quality sleep a night. Getting good sleep provides many health benefits:
- Sleep Can Boost Your Immune System.
- Gaining Zzz's Can Help Prevent Weight Gain.
- Sleep Can Strengthen Your Heart.
- Better Sleep = Better Mood.
- Sleeping Can Increase Productivity.
- Lack of Sleep Can Be Dangerous.
- Sleep Can Increase Exercise Performance.
- Sleep Improves Memory. (Benefits of a Good Night’s Sleep)
We steer clear of sleep medication and even over the counter sleep aids only because it’s too easy to become dependent which only exacerbates the issue. There are many natural ways to a better night’s sleep.
#1 Essential Oils
Not all essential oils are equal in quality. I trust Young Living essential oils because of their seed to seal approval. No fragrance or any toxins are added.
Peace & Calming is my favorite night time blend. I put a drop on my 6 year old’s chest before bed and he sleeps so well. I also use on me too. You can apply to your wrists as a second option. It works instantly.
Cedarwood oil is also a great way to help you sleep. “Similar to lavender, cedarwood is thought to be good for detoxifying and clearing negative emotions. Because inhaling cedarwood triggers the release of serotonin in the brain which converts to melatonin, the essential oil is known for its sedative qualities and usefulness in treating insomnia.” (Best Essential Oils for Sleep) Apply 2-3 drops to your chest or wrists before bed. Keep by the beside if you wake up in the middle of the night and reapply if needed.
You can also diffuse essential oils in your room at night – but turn the diffuser light off so you have darkness. This brings us to our second tip…
#2 Decrease Light
Our bedroom is treated as a sleep sanctuary. We don’t have a TV and we don’t use ipads in bed either. Light exposure tells the body when it’s time to sleep. Keep your room dark with no lights. If you wake during the night for the bathroom, avoid turning the lights on.
#3 SUND Pillow
This is the most comfortable pillow we have ever used! My husband was waking up around 2 or 3 AM and could not fall back asleep for 3-4 hours. We came across SUND pillow and instantly he slept better.
SUND puts a small fraction of spandex in its pillow to provide a mini shock absorber for your head. No more lumpy, bumpy pillow, interrupted sleep. The rounded corners also help with comfort and it comes with extra hypoallergenic down material where you can add or remove the inside filling to customize the pillow to your exact preference.
And this is not just a regular ol’ pillow. There’s also a smartphone pocket that holds your phone so you can listen to soothing sounds, meditations, ebooks, and more – hands-free – as you drift off to sleep. Set the timer to turn off your phone. The SUND Apps has a ton of different soothing sounds and vibrations – gentle vibrations help soothe people to sleep. Plus, use all other favorite apps like Spotify, Audible, Calm and more.
Such a genius product!
#4 Delta 8 Gummies
Created with a little THC, delta 8 gummies are similar to delta 9 gummies, helping people to relax their minds and bodies. These are especially great to safely overcome symptoms of insomnia. Even micro-dosing will help you sleep better. There are even CBD Gummies that don’t give the effect of feeling high if you prefer this instead. We love the organic delta 8 gummies from Boom Bestie. Vegan and nothing artificial.
#5 Sleep Routine
Creating a calming or soothing routine works for kids and adults too. 45 minutes before sleep, quiet sounds/voices and dim the lights. Go through your gratitude list, apply your essential oils, and do a sleep meditation. This is just one example of a sleep routine. Repeat the same each night and your body will know it’s time to snooze.
Exercising moderately for 30 minutes during the day is shown to help improve sleep. Even a fast-paced walk counts!
#7 Food and Diet
Limit caffeine, nicotine, and alcohol consumption before bed to avoid sleep issues. Also, limit foods high in sugar to ensure a good night’s rest. And eat foods high in magnesium:
- Legumes and seeds
- Dark, leafy green vegetables
- Wheat bran
- Blackstrap molasses
- Brewer's yeast
- Whole grains (Natural Sleep Remedies)
Give at least 45 minutes before bed after your last bite of food, but 2 hours before bed and your last meal is even better. It’s important to give your body time to digest.
#8 Avoid Blue Light
Blue light emitted from phone, tablet, computer, and TV screens drain our melatonin which impacts our ability to fall and stay asleep. Using the SUND pillow allows us to not look at our screens while still enjoying a podcast, meditation, or audio book as we drift off to sleep.
#9 Room Temperature
The temperature in your room effects how well you sleep. That’s why it’s hard to sleep when it’s very hot. The ideal bedroom temperature of 60–67°F will help you fall asleep and stay asleep.
#10 Chamomile Tea
Chamomile is a popular herbal sleep remedy that's been used for centuries. This herb also has anti-inflammatory and anti-bacterial properties. It is safe and has a calming effect. Perfect for before sleep.
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