Six Natural Ways To Help You Get a Better Sleep

Sleep is vital for good health and overall well-being, playing a crucial role at every stage of life. Not only does the quality of sleep matter, but the quantity of sleep you receive significantly impacts how you function while awake, influencing your mood, cognitive abilities, and physical health (Maquet, 2001) (Stickgold, 2005) (Philibert, 2005). During sleep, your body undertakes vital processes that support optimal brain function, including memory consolidation, emotional regulation, and cellular repair (Ogawa et al., 2003).

Persistently obtaining insufficient sleep can lead to a heightened risk of developing various chronic health conditions, such as heart disease (Evbayekha et al., 2022), diabetes (Engeda et al., 2013), and obesity (Chaput et al., 2022). Furthermore, a lack of adequate sleep can manifest in decreased cognitive performance, impairing your ability to think clearly, react swiftly, and perform effectively in work or academic settings (Khan & Al-Jahdali, 2023). It can also hinder your learning abilities and negatively affect social interactions by impacting your mood and communication skills (Lincoln, 2000).

Extensive research has demonstrated that a restful night’s sleep significantly enhances learning and problem-solving abilities. Quality sleep is essential for improving attention span, decision-making processes and fostering creativity (Paller et al., 2021). In contrast, sleep deprivation can disrupt the normal functioning of specific brain areas, leading to difficulties in concentration and emotional stability (Palmer et al., 2024). Therefore, prioritizing sleep is vital for maintaining both mental and physical health.

Six Natural Lifestyle Strategies for Better Sleep

1. Mediation before bed

Mindfulness meditation has significantly improved sleep quality and efficiency (Rusch et al., 2018). Research indicates that individuals who practice meditation can fall asleep up to twice as quickly as those who do not (Black et al., 2015). Furthermore, meditation enhances the quality of rapid eye movement (REM) sleep, a critical phase of sleep associated with vivid dreaming, memory consolidation, and emotional processing (Nagendra et al., 2012). It also helps maintain deep sleep, which is essential for physical restoration and overall health.

In a particular study focusing on insomnia and meditation, participants demonstrated remarkable improvements in their sleep patterns. By the conclusion of the trial, those involved reported a substantial reduction in insomnia symptoms, highlighting the effectiveness of meditation as a valuable tool for enhancing sleep and combating sleep disorders (Lee et al., 2022). This indicates that integrating meditation into one’s nightly routine may be effective for better sleep health. So, science has spoken.

2. Create a Relaxing Bedtime Routine

Create a soothing pre-sleep ritual that helps signal to your body that it’s time to unwind and prepare for rest. This can include activities like immersing yourself in a good book to escape into different worlds or taking a warm bath (Haghayegh et al., 2019) infused with calming essential oils such as lavender, which has been shown to help relax your muscles and ease tension (Koulivand et al., 2013). Alternatively, you might consider practicing relaxation exercises, such as gentle yoga stretches (Taibi & Vitiello, 2011) or guided meditation, to calm your mind and promote tranquility (Rusch et al., 2018). Whichever activities you choose, aim to make this ritual consistent and enjoyable, ensuring you dedicate at least 30 minutes each evening to disconnect from screens and focus on self-care before bed.

3. Optimize Your Sleep Environment

To create a bedroom environment that encourages restful sleep, focus on making the space dark, quiet, and peaceful. Start by installing blackout curtains or shades to help block out external light sources, ensuring that your room remains dark even during the bright hours of the day (Cho et al., 2018). If you’re sensitive to noise, consider using earplugs to minimize disturbances or invest in a white noise machine to create a consistent sound that can drown out any sudden noises from outside (Capezuti et al., 2022). Additionally, keep the room cool (名古屋大学学術機関リポジトリ, n.d.) and clutter-free to enhance the overall calmness and incorporate soft bedding and calming colours to make the space inviting and relaxing.

4. Limit Screen Time Before Bed

To improve your sleep quality, a great strategy is to limit your exposure to screens such as smartphones, tablets, and televisions for at least one hour before bed. The blue light emitted by these devices can disrupt your sleep patterns (Silvani et al., 2022). The natural circadian rhythm suppresses melatonin production, a hormone crucial for sleep (Seithikurippu R, 2015). Instead of being on your phone, laptop, or watching television, examining and engaging in calming activities like reading a book, practicing relaxation techniques, or enjoying lavender aromatherapy can significantly enhance your ability to improve your overall quality of sleep (Her & Cho, 2021).

5. Be Mindful of Food and Drink

To achieve a restful night’s sleep, some great strategies to incorporate into your lifestyle are to avoid consuming heavy meals, caffeine (Drake et al., 2013), and alcohol (Colrain et al., 2014) too close to your bedtime. Heavy meals can cause discomfort and indigestion, making it difficult for your body to unwind (St-Onge et al., 2016). Instead, if you feel hungry, choose lighter snacks such as a small piece of fruit, full-fat, no-fruit yogurt, or a handful of nuts. Also, consider sipping herbal teas like chamomile (Adib-Hajbaghery & Mousavi, 2017) or lemon balm (Cases et al., 2010), which are known for their calming properties.

6. Manage stress 

Many people find that their stress levels rise when the quantity and quality of their sleep declines (Kalmbach et al., 2018). Adults experiencing high stress are more likely to report insufficient sleep, as their minds tend to race. To attain a restful night’s sleep, it is essential to lower the production of stress hormones such as cortisol and adrenaline while also slowing your heart rate and breathing (De Nys et al., 2022). This will help calm your body and mind and help you sleep better.

To experience a truly refreshing night’s sleep, it is advisable to be proactive by introducing techniques that promote relaxation. Deep breathing and mindfulness can help slow the heart rate and calm the breath (Rusch et al., 2018). This deliberate effort to soothe the body and mind creates an environment conducive to a peaceful slumber, allowing one to drift into a more tranquil and restorative sleeping state.

Read More: 8 Reasons For Dark Circles Under The Eyes That Have Nothing to Do With Lack of Sleep

Here are Six Evidence-based Supplements that can help Improve Sleep:

1. Melatonin

A comprehensive review conducted in 2021 (Fatemeh et al., 2021) analyzed 23 studies focusing on individuals experiencing sleep disorders related to various diseases. The findings of this review indicated that melatonin, a hormone that regulates sleep-wake cycles, significantly improved sleep-related issues. Specifically, the studies showed that melatonin reduced the time it takes to fall asleep—called sleep latency—and lessened disturbances experienced throughout the night. In addition to these benefits, melatonin enhances overall sleep duration, allowing individuals to enjoy more extended periods of restorative sleep and improving the quality of that sleep.

Drug Interactions:

Antidepressants and benzodiazepines, such as temazepam (for insomnia) or diazepam (for anxiety or muscle pain), may lower blood pressure. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, naproxen, or diclofenac should be used with caution when taking melatonin. However, this list of possible interactions is incomplete.

Product: Health First Melatonin Supreme 3mg 120 tabs

• Helps to increase the total sleep time in people suffering from sleep restriction or an altered sleep schedule (e.g. due to shift work or jet lag)
• Helps to reduce the time it takes to fall asleep
• It helps to reset the body’s sleep-wake cycle.

2. Valerian roots.

Researchers have conducted a comprehensive analysis of numerous studies spanning several decades regarding the effects of valerian roots on sleep and anxiety. Their findings suggest valerian roots benefit many individuals seeking improvements in these areas. These studies indicate valerian root supplements can facilitate a quicker onset of sleep, enhance overall health, increase the duration of deep sleep phases, and improve sleep quality (Shinjyo et al., 2020).

Drug Interactions:

Be aware that drug interactions may occur. Valerian can enhance the effects of other sleep aids and increase the sedative effects of depressants, including alcohol, benzodiazepines, and narcotics. Additionally, valerian may interfere with certain prescription medications and can interact with other dietary supplements, such as St. John’s wort. However, this list of possible interactions is incomplete.

Product: New Roots Valerian Root (Organic Tincture)

• Each teaspoon contains the equivalent of:
• Organic/wild valerian (Valeriana officinalis) root 559 mg
• Other ingredients: Organic alcohol of 25% (from sugarcane) and purified water.

3. Magnesium

Magnesium can help improve your sleep. It does this in several ways. One activates the parasympathetic nervous system, which is responsible for relaxation (Wienecke & Nolden, 2016). Two, magnesium helps more efficiently regulate our circadian sleep hormone, melatonin.

Drug Interactions:

Certain medications do not interact well with magnesium, including antibiotics, bisphosphonates, blood pressure medications, diabetes drugs, diuretics, proton pump inhibitors (PPIs), and thyroid medications. However, this list of possible interactions is incomplete.

Product Description: Health First Magnesium Extra Strength 250mg 120 tablets

• It helps to prevent magnesium deficiency.
• It contains 250 mg of magnesium glycinate.
• It keeps your body functioning optimally.

4. Passionflower

Passionflower tea is known for its calming and sleep-enhancing properties (Ngan & Conduit, 2011). It is promoted as a dietary supplement for anxiety, sleep problems, and attention-deficit hyperactivity disorder. Research indicates that consuming this herbal tea before bedtime can increase melatonin levels and calm the mind (Kim et al., 2019).

However, it’s important to note that pregnant or breastfeeding individuals should not consume Passionflower (Ozturk & Kalayci, 2018). Speaking with a healthcare professional before adding Passionflower to your nightly routine is advisable.

Drug Interactions:

Passionflower may enhance the effects of sedative medications due to its calming properties. These include anticonvulsants like phenytoin (Dilantin) and barbiturates. However, this list of possible interactions is incomplete.

Product Description: A. Veogel Passion Flowers Organic Tincture

• Each teaspoon contains the equivalent of:
• Certified organic passion flower (Passiflora incarnata) herb top 259 mg
• Other ingredients: Purified water and organic alcohol 25% (from sugarcane).

5. Tryptophan

Consuming 1 gram of tryptophan approximately 45 minutes before bedtime may assist individuals who experience mild insomnia or have difficulty falling asleep quickly (Hartmann, 1982). Research suggests that this specific dosage can promote faster sleep onset without altering the overall architecture or quality of sleep, meaning it does not disrupt the natural stages of sleep that are important for restorative rest. Furthermore, using tryptophan in this manner has been found not to impair cognitive function or alertness the following day, allowing individuals to wake up feeling refreshed and alert (Silber & Schmitt, 2010).

Drug Interactions:

There are 103 drugs known to interact with tryptophan interactions. Seventy-one are central, and 32 are moderate.

Product: Natural Factors Tryptophan, 220 mg

• You may know tryptophan as the thing that makes you sleepy after a big turkey dinner, but did you know this essential amino acid could be used as a workout supplement and as a sleep aid?

6. Lavender

The essential Lavender oil, known for its calming aroma, is a widely favoured option in aromatherapy, particularly for promoting restful sleep and relaxation. Research has shown that lavender oil can significantly improve sleep quality (Chen et al., 2022). This is especially true for individuals grappling with conditions such as insomnia, depression, and anxiety, which often disrupt sleep patterns. The lavender scent is believed to help reduce stress levels, allowing individuals to fall asleep more easily (Ghavami et al., 2022). Additionally, its sedative properties may help relax the mind and body (Malcolm & Tallian, 2017), making it an effective natural remedy for those seeking to improve their sleeping health.

Drug Interactions:

Lavender has a calming effect and may enhance the impact of central nervous system (CNS) depressants. These medications include narcotics such as morphine or oxycodone (OxyContin) for pain relief, as well as sedatives and anti-anxiety medications like lorazepam (Ativan), diazepam (Valium), and alprazolam (Xanax). However, this list of possible interactions is incomplete.

Product: New Roots Herbal D-Stress, 60 Softgels

• Organic Lavender Oil Reduces Restlessness, Mental Stress, and Exhaustion

Takeaway

Sleep is a critical component of overall health, vital to physical and mental well-being. It influences our immune response, metabolic processes, and susceptibility to chronic diseases, impacting nearly every aspect of our health. To enhance the quality of sleep, consider adopting the following strategies:

• Avoid nicotine and caffeine, particularly in the hours leading up to bedtime.
• Refrain from consuming large meals late in the evening.
• Effectively manage stress through relaxing techniques.
• Seek exposure to natural light in the morning.
• Incorporate meditation or mindfulness practices before sleeping.
• Utilize white noise or ambient sounds to promote relaxation.

Implementing these strategies can lead to noticeable improvements in both sleep quality and overall health.

Consider exploring evidence-based supplements if you are experiencing persistent sleep difficulties, such as trouble falling or staying asleep. Options like melatonin, valerian root, magnesium, passionflower, tryptophan, and lavender have been researched for their potential benefits. However, being mindful of possible risks and interaction side effects with prescription medications is crucial. Please consult a healthcare professional before beginning any new supplement regimen to ensure it is safe and effective.