We’ve all had those nights—tossing, turning, counting sheep, and still wide awake at 3 a.m. But getting a good night’s rest doesn’t have to be so elusive! If you’re looking to improve sleep naturally, you’re in the right place. A holistic approach to sleep focuses on overall well-being, tapping into natural therapies that can make all the difference. Let’s dive into some science-backed remedies and lifestyle changes that can help you sleep better and live better.

‍

1. Create a Calming Bedtime Ritual
   Your body thrives on routine and establishing a consistent bedtime routine can cue your brain that it’s time to wind down. Try dimming the lights an hour before bed and avoid screens—yes, that means scrolling on your phone too! Instead, you can indulge in natural therapies like a warm bath with essential oils, such as lavender or chamomile, both of which may promote relaxation and improve sleep quality.
   ‍
2. Sip on Sleep-Promoting Teas
   Looking for a simple, natural way to improve your sleep? Herbal teas might just be your new best friend! Chamomile tea is well-known for its calming effects, and studies suggest it may reduce anxiety and help you fall asleep faster. Another herbal choice is valerian root, which has been used for centuries to combat insomnia.
   ‍
3. The Magic of Magnesium
   Sometimes the best sleep remedies come in the form of essential nutrients, which help your body work better rather than overriding the body’s natural functions to force sleep.
   
   Magnesium, often dubbed the 'relaxation mineral,' plays a key role in muscle relaxation and nervous system regulation.
   
   Research shows that magnesium supplements can improve sleep quality, especially in people with insomnia or sleep disorders. Try adding magnesium-rich foods like leafy greens, almonds, or bananas to your diet, or consider a supplement if needed.
   ‍
4. Mindfulness and Meditation
   A racing mind can be the ultimate sleep blocker, but holistic practices like mindfulness meditation can help. This holistic approach to sleep involves slowing down the mind and focusing on thepresent.
   
   Research supports mindfulness meditation as an effective tool to combat insomnia and stress. Even just 10 minutes of deep breathing or a guided meditation before bed can lower your heart rate, reduce anxiety, and prepare your mind for restful sleep.
   
   Your doctor may also be able to help you with other natural therapies that are holistic in nature, which can ease stress and anxiety to prepare your mind for a restful sleep.
   ‍
5. Get Moving—But Not Too Late!
   Exercise is fantastic for overall health and can significantly improve sleep quality. Regular physical activity helps regulate your sleep-wake cycle, making it easier to fall asleep at night.
   
   However, timing is key! Intense workouts too close to bedtime might leave you wired. Aim for earlier in the day to reap the benefits of a workout without compromising your ability to unwind at night.
   ‍
6. Natural Light for Better Nights
   Your sleep-wake cycle is closely tied to light exposure. Getting enough natural sunlight during the day—especially in the morning—helps regulate your body's production of melatonin, the hormone that makes you sleepy. On the flip side, reducing exposure to artificial light at night can help your body naturally wind down, encouraging better sleep.
   ‍
7. Consult Your Doctor About Natural Therapies
   When it comes to improving sleep, it’s always a good idea to speak with your doctor or healthcare provider about natural therapies that may help.
   
   There are certain natural therapy options available, which your doctor may suggest based on your needs. These options may help with your sleep due to their ability to promote relaxation, reduce anxiety, and enhance sleep quality naturally.
   
   If you want to improve sleep, adopting a holistic approach is a great start. Small lifestyle changes—like adding a bedtime ritual, incorporating natural therapies, and prioritising daily exercise—can transform your nights and your overall well-being. So, brew some chamomile tea, dim the lights, and get ready to embrace the restful nights you deserve. Because when you sleep better, you live better!

‍

References‍

1. Chen TY, Hiyama A, Muramatsu M, Hinotsu A. The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review. Holist Nurs Pract. 2022 Jul-Aug 01;36(4):223-231. doi: 10.1097/HNP.0000000000000528. PMID: 35708558.
2. Chandra Shekhar H, Joshua L, Thomas JV. Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study. Adv Ther. 2024;41(1):246-261. doi:10.1007/s12325-023-02708-6
3. Kubala J, Spritzler F. How Valerian Root Helps You Relax and Sleep Better. Available from: https://www.healthline.com/nutrition/valerian-root
4. Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
5. Martires J, Zeidler M. The value of mindfulness meditation in the treatment of insomnia. Curr Opin Pulm Med. 2015 Nov;21(6):547-52. doi: 10.1097/MCP.0000000000000207. PMID: 26390335.
6. Xie Y, Liu S, Chen XJ, Yu HH, Yang Y, Wang W. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Psychiatry. 2021;12:664499. Published 2021 Jun 7. doi:10.3389/fpsyt.2021.664499
7. Siraji, M.A., Spitschan, M., Kalavally, V. et al. Light exposure behaviours predict mood, memory and sleep quality. Sci Rep 13, 12425 (2023). https://doi.org/10.1038/s41598-023-39636-y