How To Sleep Better at Night Naturally

Consistent, high-quality sleep is a must-have—it elevates your mood, energy levels, and overall health. If you’re wondering how to sleep better at night naturally, try implementing these quick, simple changes to your sleep routine.

Reorganize Your Bedroom

If you’re struggling to sleep at night, the solution could be simpler than you think. You may wish to consider swapping out the sheets, pillows, and blankets on your bed. I just did this recently, and it had been years since I swapped out my pillows for new ones. And, a higher-quality mattresses and brand-new bedding can also dramatically enhance your sleep. A snuggly new blanket or some high quality flannel or cotton or bamboo sheets can make all the difference. A new mattress may remedy back pain, shoulder pain, and stiffness, which makes sleeping infinitely more comfortable.

Switching around the placement of your furniture with some Feng Shui helps, too. Keep your bed away from windows and electrical outlets. You’ll be surprised at how much this quick, simple change can help! If you’re struggling to find a layout that works, check out these tips on how to design the ideal bedroom for sleep.

Alter Your Diet

Reducing or eliminating certain ingredients from your grocery list can be hugely beneficial to a better night’s rest. Cut your intake of things that contain potent stimulants, such as caffeine, or depressants, such as alcohol. I know you like that glass of wine at night—I do too. But, I’ve noticed how much better I sleep without. Alcohol is a depressant, but it has stimulating effects that peak in the early evening hours. The wine can increase my night’s sweats and the sugar is too much to promote rest. It also slows the metabolism. (My rule is wine on the weekends!) Caffeine also blocks sleep-inducing chemicals and increases adrenaline production, which keeps you artificially awake.

Another good rule of thumb is to have dinner earlier, and make it light. The less your body must focus on digestion, the more it can focus on sleep. To avoid late-night pain and bathroom breaks, steer clear of ingredients that can cause symptoms of heartburn or indigestion, such as spices and dairy.

Reduce Screen Time

One thing to keep in mind is that exposure to bright, artificial light during the evening tampers with your body’s circadian rhythm. Your brain assumes it’s still daytime and releases fewer sleep-inducing hormones. This makes it harder for you to fall asleep. To reduce your exposure to light, especially blue light, try using blue light-blocking apps on your smart phone and laptop. If you can, shut off the lights in your home earlier. Two to three hours prior to bedtime is considered ideal. Avoid watching television before bed, too. If you’re caught up in binge-watching your favorite shows, you’ll never get to sleep!

Get Some Exercise

Another tip on how to sleep better at night naturally is to dance, jog, do sports—get up in the morning and exercise! I sleep better when I’ve really used up my energy during the day. When correctly timed, exercise can help you get a good night’s sleep. Studies have found that doing moderate exercises such as yoga can improve the amount of deep, uninterrupted REM sleep you get. It also releases endorphins. Normally, these chemicals keep you alert, but if they’re given an hour or two to fade post exercise, your brain becomes more relaxed.

Exercise affects your body’s core temperature, too. Like endorphins, elevated temperatures keep you alert. As they steadily decrease post exercise, your body becomes cooler and, in turn, sleepier. For the best results, exercise shortly before or after dinner. This give your body enough time to cool down.

Rest is so important to our immune systems and also our mental health and well being. I hope these ideas have inspired you to sleep better. A good night’s rest is what you need to live your most vibrant life.