how to get a better night's sleep

Eight Easy, Natural Ways To Get A Better Night's Sleep Instantly

Tossing and turning, be gone. Eight remedies for when you just can't hit the hay.

You toss and turn and night – you feel like you’ve tried everything. You really need to get some sleep, but would rather not rely on artificial means. So, what can you do to promote sleep naturally? If you want to get a good night’s sleep the old fashioned way, you have to go back to basics and ask mother nature for a helping hand. Keep reading for some healthy sleep habits that’ll make you zzz fast!

Chamomile

For years, chamomile has been used as a natural remedy to reduce inflammation, decrease anxiety and treat insomnia. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea. Apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep. Try our Goodnight Tea for a dose of chamomile before you drift into dreamland.

how to get a better nights sleep
Image: Joanna Kosinska

Deep Breathing

Have you heard of the 4-7-8 method? it’s very simple – and a total game-changer when it comes to finding easy, natural ways to get some shut-eye. Ditch the sleeping pills and try this: 

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Mindful Movement

Recently there have been some studies looking into whether or not mindfulness, and other meditative movements like those found in yoga, tai chi, and qi gong, can improve sleep quality. According to one review of studies taking a few minutes to settle your mind and body before bed can help you fall asleep faster as well as help you get more restful sleep.

Magnesium

One supplement that’s making a name for itself its sleep-promoting qualities is magnesium. This common mineral not only helps you fall asleep in the first place, but it helps you enjoy deeper, more restful sleep as well. There’s loads of forms you can find magnesium – bath soaks, oral sprays, the ocean, and more. 

how to get a better nights sleep
Image: The Tonik

Routine/Ritual 

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try implementing our guide to a sleep ritual and notice the difference. 

Lavender

Lavender has a long and diverse history in the healing arts. The Ancient Egyptians, for example used the flowering plant in many of their cosmetics (especially in massage oils),  the Greek philosopher Diognes recommended covering the feet with lavender oil to allow its soothing aroma to slowly rise up the body throughout the day creating a cloud of floral serenity, whilst the Ancient Romans used Lavender for healing wounds, headaches and even in their washing! Research has shown how potent lavender is when used as a natural remedy to help aid sleep and today, this is one of the more common uses. Try our Goodnights Blend Essential Oil in your diffuser at home to reap the benefits of this ancient essential oil. 

Avoid Alcohol 

Think a nightcap may help you get a better night’s sleep? Think again! Recent research has found alcohol, nicotine & smoking are more disruptive to the quantity and quality of sleep than caffeine. Whilst some research shows alcohol may allow healthy people to fall asleep quicker and sleep more deeply for a while, it significantly reduces rapid eye movement (REM) sleep. And the more you drink before bed, the more pronounced these effects. REM sleep happens about 90 minutes after we fall asleep. It’s the stage of sleep when people dream, and it’s the most restorative stage. Disruptions in REM sleep may cause daytime drowsiness, poor concentration, and rob you of needed ZZZs.

Sleepy Time Snacks

The best sleep-inducing foods include a combination of protein and carbohydrates. Try a light snack of half a banana with a tablespoon of peanut butter, or a whole wheat cracker with some cheese. Eat one of these snacks about 30 minutes before hitting the hay.

get a better nights sleep
Image: S’well

Looking for more tips for a good night’s sleep? Head to The Journal to find out more. Check out the six foods that could be to blame for you having trouble sleeping here
 

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