Embrace Rest: 5 Natural Techniques for Better Sleep

Are you having trouble falling asleep or staying asleep? To feel refreshed and full of energy, you need about seven to eight hours of sleep each night. If you’re finding it hard to get quality sleep, consider the various factors that might be affecting you. While you can’t control everything that disrupts your sleep, you can work on improving your sleep habits.

Sleep hygiene involves adopting sleep-friendly behaviors that help you get a good night’s rest. Studies show that 70 to 80 percent of people with chronic insomnia benefit from non-drug approaches.

Try to go to sleep and wake up at the same time every day, including weekends. This practice helps regulate your internal body clock, promoting consistent sleep. Sleeping in on weekends might be tempting, but it can mess up your biological clock and lead to more sleep issues.

Healthy adults should aim for at least seven hours of sleep each night. It might not seem fun initially, but once your body adapts to the routine, you’ll feel much better.

If you can’t fall asleep within 20 minutes, get out of bed and do something relaxing like reading, meditating, writing in a journal, or doing gentle stretches.

Avoid going to bed too full or too hungry. It’s best to skip large or heavy meals a couple of hours before bedtime. Opt for a light dinner and avoid spicy foods and heavy dishes that might cause indigestion or heartburn. Stay away from caffeine and nicotine close to bedtime, as they can keep you awake longer. While alcohol might make you sleepy initially, it can disrupt your sleep later on.

Create an ideal sleep environment in your bedroom—dark, cool, and quiet. Light can make it difficult to fall asleep, so consider using room-darkening shades or a sleep mask. Avoid screens that emit light, such as laptops and phones, right before bed. To reduce noise, think about moving your bed against an inside wall or using earplugs or a fan.

Reserve your bedroom for sleep and relaxation only. This helps train your body to recognize that when you’re in bed, it’s time to sleep, not work or watch TV. Also, make sure your mattress and bedding are comfortable by thoroughly testing them.

Regular exercise can significantly improve your sleep quality. However, avoid vigorous activity just before bed. Research from Northwestern University shows that previously inactive adults improved their sleep quality after regular exercise. Aim for at least 30 minutes of aerobic exercise four times a week, and you might also notice increased vitality and fewer daytime sleepiness and depressive symptoms.

Handling stress well is crucial for good sleep. While some stress is normal, anxiety or worry can disrupt sleep. Try to resolve any concerns before bedtime. Write down your worries and set them aside for the next day. If you struggle with stress, consider speaking to a doctor, who might suggest anti-stress medications.

Practicing stress management techniques, such as aromatherapy, maintaining a gratitude journal, deep breathing, or meditating, can help calm your mind before bed.

If sleepless nights are becoming common for you, start by monitoring your sleep patterns. Various apps and devices can help track how much sleep you get each night, allowing you to identify patterns and make changes accordingly.

Everyone has an occasional sleepless night, but if you’re frequently struggling to fall asleep, it’s a good idea to consult your doctor. Keep up with these sleep practices consistently, and soon, sleepless nights will be a thing of the past.