Health Holistic Remedies

6 Ways To Sleep Better Naturally

Each day begins with sleep.  The way you feel, the way you think and react, and the basis of each day starts with how you sleep.  March 10-16th is National Sleep Awareness Week.  And we have a few tips for you to get better sleep naturally.

An estimated 164 Americans have trouble sleeping at least once a week

We all need to rest. Without enough sleep, our health suffers. Studies have shown that sleep deprivation increases your risk for diabetes, hypertension and even obesity. Sleep helps sustain the immune system, and without enough sleep, your entire body starts to react. Even your white blood cell count changes!

Not getting enough sleep can leave you dragging through the day and feeling lousy.

Lavender:

One of the most relaxing and soothing oils, Lavender is most associated with sleep. Lavender is calming to the mind and to the body. It contains an anti-spasmodic that soothes even restless leg syndrome and sleep apnea.

Try a soothing lavender balm before bed. It will help calm your mind and body.

We love taking a calming lavender bath before bed. Lather’s lavender bath bombs leave you feeling soft and clean while settling you down so you can rest. LATHER is an all-natural personal care company that has zero synthetic fragrances which can cause respiratory issues

lavender bath bombs for sleep

CBD with Melatonin:

CBD oil is excellent for sleep. Because of its anxiolytic properties which reduce or relieve anxiety, it can also reduce REM sleep.  For some people, like myself, this stage of sleep is tricky.

I am a Sleepwalker, and when I’m over-tired or not feeling well, it triggers my sleepwalking. My episodes often happen during my REM cycle, and I have found that if I use CBD oil right before bed, I don’t have as many episodes of sleepwalking. I’ve always been a sleepwalker, and at times I have advanced issues called Night Terrors along with my sleepwalking, which includes horrific dreams along with a racing heart and rapid breathing… and I don’t wake up. ( Yeah, I’m lots of fun to sleep with!)

Melatonin is another supplement that helps to induce a good night’s sleep. Melatonin is what happens when serotonin ( which regulates mood and appetite ) changes when it gets dark.  This is why people sleep at night and sleep longer in the winter.

Combined, CBD and Melatonin are great for a soothing you so you can rest.  We suggest Joy Organic’s CBD with Melatonin because it is correctly dosed so you don’t feel sleepy during the day. Joy Organics offers zero-THC CBD oil combined with the effective natural herb melatonin. The end result? An amazing night sleep!

Joy Organics CBD with melatonin

Turn Off Technology before bed.

Cognitive stimulation, this is the reason technology affects our sleep and makes it harder for us to stay sleeping. Your brain is revved up thinking about emails, video games, TV shows, social media, or even news articles, it needs time to wind down.

And the glow from our screens isn’t helping either. That light, even when it’s dimmed, passes through the retina into your brain! The Hypothalamus, which controls sleep activities is stimulated by this light and doesn’t emit melatonin properly so you can sleep. It thinks it’s still daylight and you should be awake!

Want to sleep better? Then make a routine of shutting down technology 1 hour before you want to sleep.

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Meditation:

Learning how to shut down your mind and settle yourself for the night is difficult for many people. If you are having a hard time falling asleep or staying asleep, learning how to meditate might be for you.

Mindfulness meditation, the act of purposely calming your mind and focusing on deep relaxing breathing techniques, helps you to quiet your thoughts. What often comes with meditation is a sense of relaxation and calm which soothes stress and often leads to lowering your blood pressure which is helpful for sleep. Taking 20 minutes each evening to practice meditation brings your mind into a more settled state of mind.

I love HeadSpace, an app on my iPhone that I can play whenever I need to calm down or have time to meditate. I use it nightly as part of my nightly routine, and it plays in the background, so I don’t see the light from it.  Ahhh!

Caffeine:

So many people rely on caffeine to get through the day because they are not getting enough sleep at night. So they are continually chugging coffee or sodas to get that stimulated feeling.

Caffeine stays in your system long after the high has faded.  Reducing or even eliminating it from your diet can have a powerful impact on how rested you feel.

Try switching to a caffeine free tea or a green tea that doesn’t pack the powerful punch that coffee does and actually helps to soothe your anxiety and stress levels.

Green Tea

Make a good “Sleep Routine.”

Making an effort to form a good sleep routine is one of the best things you can do to ensure you are feeling better, getting more sleep, and your body likes knowing what’s ahead! Only 10% of people prioritize rest over other aspects of daily living. But lack of sleep also may lead to microsleep. Microsleep refers to brief moments of sleep that occur when you’re normally awake.

  • Turn off technology
  • Lower the lights.
  • Cool down the room.
  • Wear something comfortable.
  • Avoid drinking anything before bed so you won’t wake up to go to the bathroom.
  • Meditate and calm your mind.

And when you wake up, make your bed!  This is my favorite tip.  When you make the bed, you are giving your bedtime self a little gift of a beautiful and comfortable place to rest. The sight of a clean bed that’s waiting for you to climb in tells your brain it is time to shut down.

make your bed for better sleep

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We would love to hear how you get back to sleep! Share your stories in the comments.  And if you found this post helpful, please share it! 

 

 

 

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