How to sleep better at night naturally is something all of us want to achieve. Did you know the average person spends around 30% of their life sleeping?
Yes, that’s a lot of time, and you’re only missing out if that time isn’t well spent.
Do you want to know what’s worse than a bad night’s sleep, two nights? Nope, a whopping three nights.
Have you tried the warm milk trick? Yeah, that didn’t work for me either.
Sleeping aids are a huge market these days, and some of them are downright dangerous!
Companies prey on the desperation of sleepless people. And in case you were wondering, I’ve been tempted to take the bait.
Receiving proper rest at night allows your body and mind to perform at their best; therefore, it’s worth taking the time to review these suggestions.
For even applying just one of these sleeping hacks can provide you with some more profound and restful sleep.
How to sleep better at night, naturally?
It’s a complicated puzzle that involves practicing methods to calm our minds, avoiding stimulants, and creating an environment that will encourage a night of deep and restful sleep.
Ways To Calm Your Mind Down Before Going To Sleep
- Do not do anything productive or stressful one hour before bedtime
- Reduce your worries by creating a to-do list for the next day
- If possible eliminate or significantly reduce your intake of sugar and caffeine
- Begin winding down for bed at the same time every night
- Avoid using technology close to bedtime
People are glued to their phones, and for many, it has become somewhat of an addiction.
Messages, emails, and notifications are consistently pinging, giving us the urge to keep on checking.
Honestly, it could wait, and besides, why should we allow anyone to disrupt our sleep for probably an unimportant matter?
These habits are causing mental stimulation, which does not allow us to enter a relaxed state of mind.
In fact, it is suggested to avoid any type of blue light as the ones from devices at least a few hours before bedtime since it disrupts the level of melatonin, according to the National Sleep Foundation.
I’m Tired But I Can’t Sleep
Its pure irony that our minds are the most active when we are resting, replaying our days, and giving us suggestions and reminders of things we forgot to do.
Oh no, did I forget to pay the electric bill, I wonder what I should make for dinner, and so on.
Our vocal minds continue to fire off questions that heighten our stress levels and push our goal of a good night’s rest further away from our reach.
By far, lying in bed with a physically tired body and restless mind is beyond frustrating. This is why we must begin reviewing why this takes place.
How Your Bedroom Environment Affects Your Sleep
Okay, applying the tips above will help the inner battle, “I’m tired, but I can’t sleep.”
Next, we need to evaluate how your environment can encourage a deeper night’s rest.
Have you ever worn an itchy wool sweater? The thought of it makes me want to scratch. With that in mind, let’s chat about our bedding.
The Role Your Bedding Plays In Your Sleep
It took me a while before I realized spending a little more money initially for bedding would actually save me more than just money.
First, quality bedding will save money since it will last longer.
Second, it will also provide me with a heck of a lot of coziness, which means reducing the need for counting sheep.
In case I need to spell it out for you….better bedding = better sleep.
I’ve dumbed down some key factors to look for when purchasing your next bed linens.
Don’t worry; you will NOT need to blow your budget on expensive sheets; you just need to learn what’s important.
Sheets in the range of 200 to 800 thread count are considered good quality. Top-quality sheets can have a range of 1,000 or higher.
However, the higher the thread count is not the only indicator of quality bed sheets or pillowcases, the type of fibers used also need to be considered.
You may have noticed that some brands promote using long-staple fibers in their thread count.
What does that mean? A long strand of fiber is the finest cotton that can be used; it is not only stronger but also smoother in texture. A smoother texture equals more comfort for you and me.
When looking for fabrics, the best choices are cotton, satin, and silk.
I aim for a mid to high thread count, and if purchasing cotton, I make sure it’s made with long-staple fibers.
Now let’s top off your bedding layers with a weighted blanket or comforter to feel super tucked in. When you feel snug as a bug – you sleep better.
How To Sleep Better At Night Naturally By Lowering Your Temperature
Honestly, this has been a game-changer for us! According to Sleep.org, the ideal temperature for sleeping is between 60- 67 degrees Fahrenheit.
For those who would rather not change the house thermostat, here are some alternative options to lower your body temperature, which not everyone is aware of.
Keep in mind; you can apply one of these “cooling” tips for better sleep and upgrade to another method later on.
Cooling sheets are made from breathable materials like bamboo or cotton. They are designed in a way to wick away moisture to keep you dry.
Lastly, some people purchased a gel-infused memory foam topper as an alternative solution to a brand-new mattress to add more comfort and a cooling effect.
Keep Your Bedroom Tidy To Improve The Quality Of Your Sleep
Okay, in life, some people make their beds and some that don’t. Of course, I fall into the category of never leaving my bedroom without my bed first being made.
I get it, why even bother if you’re only going to crawl back in any way.
That agreement didn’t work for me as a kid. Plus, a messy environment decreases our comfort and increases our stress.
Case and point, we can all relate to the feeling we received when we first walk into our hotel room, ah!
It’s neat, clean, and inviting. But most people soak it all in, take an Instagram photo, before they destroy it and wreak havoc.
Adopting a habit to tidy up your space will mean you won’t be walking into or waking up to mess.
The Darker The Better
Melatonin, commonly known as the sleep hormone, rises during the evening as darkness falls and continues to climb during the night.
As the early morning approaches the levels of melatonin, then lower.
- 100% blackout design blocks all light for restful sleep
- Made from linen blend for casual warmth and refined style
Light helps control our internal sleep clock.
Try this simple tip to help adjust your “clock” to follow your schedule. Wear an eye mask to deepen the darkness and block out any traces of light.
It will take you a little time to adjust to wearing it; however, this can significantly help in providing you will better sleep.
My favorite ones are similar to what is used on airplane flights, very simple and “light” fabric.
Take A Natural Sleep Supplement
Sleep Support+ from MindBodyGreen can help you stay asleep longer, so you get a proper restorative REM cycle. It doesn’t contain melatonin, so you can wake up feeling refreshed.
Invest In a Good Mattress For Better Sleep
If you’re waking up in pain, tossing and turning, or just not feeling well-rested, maybe it’s time to consider looking at your mattress as the culprit.
Personally, I am a fan of foam mattresses and have owned several in my homes.
For example, our Tempurpedic mattress is now coming to the end of its life cycle but has served us well for the past 15 years.
The million-dollar question is, would I repurchase it?
I’ve been struggling to take the plunge into a new one. Don’t get me wrong I still love it, but I want to upgrade to a King.
These days we have more alternatives that were not available when I first purchased the Tempurpedic.
I have been pleased with my guest room bed-in-box mattresses, which have been great options.
Therefore, after tons of research, I decided to purchase a Nolah mattress for several reasons.
Nolah offers the first 120 nights guarantee and won the award for best side sleeper mattress.
However, they are been featured to be best for all kinds of sleepers!
Fall Asleep In Two Minutes | US Military Technique
This method is taught in the US Military to help soldiers get to sleep quickly. It will help you relax and clear your racing thoughts.
Practice makes perfect, so if you fail, try and try again until you begin to see some benefits from incorporating this method into your nightly routine.
How To Sleep Better At Night Naturally – Conclusion
If you’re still wondering how to get better sleep, naturally drop a comment, and I will personally respond back with more suggestions.
I do have a few other tricks up my sleeve to improve your sleep, but I’m afraid this post will turn into a little book!
Hopefully, you’ll apply some of the calming techniques to help your racing mind to avoid them, I’m tired but can’t sleep frustration.
By incorporating one or even a few of these tips for better sleep, and you’ll be feeling better in no time, and your body and mind will say, “Thank you.”
Give it a shot and let me know how you feel!