Do you need to know how to sleep better at night naturally?
There is nothing worse than hearing your alarm go off when you have been tossing and turning all night long. Not sleeping the night before means turning to stimulants like caffeine to keep yourself alert during the day.
Insomnia is no laughing matter. It affects over 3 million people a year and can have damaging effects on your health. Losing sleep can leave you crabby and put a strain on your relationships.
Lack of sleep increases cravings for carbs and junk food plus it lowers your ability to fight off sickness and disease.
Getting good sleep at night comes with an ever increasing long list of benefits.
- Strengthens the immune system
- Keeps appetite low
- Reduces risks of many major diseases
- Increases testosterone levels
- Resets the brain to stay sharp
- Improves overall mood and attitude
In our fast-paced digital world, it can become harder and harder to get a good nights sleep. Maybe Netflix is begging you to watch one more episode or your phone’s notifications are fighting for your attention.
Often our minds are filled with past conversations or choices we have made and there doesn’t seem to be an off switch.
If you are not sleeping it is a red flag something else is going on.
Before you grab a dangerous chemical to put yourself to sleep, take a look at how to sleep better at night naturally. This article contains affiliate links which at no cost to you, pay us a small fee to keep the website up and running.
How to Sleep Better at Night Naturally
Reduce Blue Light
Your eyes are the portal to hormone production. Getting sunshine in your eyes during the day tells your body what chemicals to make and when. Blue light from your phones and screens can suppress melatonin production for hours after it enters your eyes.
Study after study has linked blue light exposure to increased diabetes and cancer. This is a real danger that must be taken seriously.
Sunshine during noon hours carries different wavelengths of color than sunshine at 7 pm. Your brain depends on these light colors to make the proper hormones. Modern technology has bypassed these colors and now we are seeing “noon colors” at bedtime.
Red lights are the safest lights to use at bedtime and have the least effect on your circadian rhythm and will not suppress hormone production.
- Stop screens a few hours before bedtime
- Use blue blocker glasses if you must be on a computer or on your phone
- Use red light bulbs in the evening
- Block all light in your room at night including phones and streetlights
- Expose your eyes to A.M sunlight daily
Avoid Eating Late
Try to have your last meal 3 to 4 hours before bed if you are having trouble falling asleep or staying asleep. It’s hard for your body to rest when you have a full stomach and digestion is in full swing.
Sleep is dependent on hormones and controls the ghrelin and leptin which signal either hunger or fullness.
Having protein for supper will reduce your urge for nighttime cravings and it’s best to not eat after 7 pm.
Avoiding caffeine, alcohol or other chemicals that could cause you to be awake at night. Not only can caffeine stay in your system for hours after consumed but eating sugar can cause your blood sugar levels to spike and act as a stimulant.
Reducing overall carbs and sugars can help to level out your blood sugar so you can avoid those spikes and crashes that interfere with getting a good nights sleep.
Try to cut all caffeine and lower high carb/sugar foods for how to sleep better at night naturally.
Insomnia issues can be a sign of magnesium deficiency. Magnesium is required for healthy GABA production which promotes relaxation.
It also aids neurotransmitters in relaxing the nervous system. If you have trouble relaxing, in general, adding in more magnesium can be helpful.
Put Your Thoughts to Rest First
If you have trouble telling your brain to stop thinking at night it’s time to learn how to control those thoughts.
Try putting a journal beside your bed and jotting down thoughts that are bothering you, things you have to do or items you are worried about. Once you have written them down you are not allowed to think about them again. When they pop into your head (which they will) force yourself to think about something else.
Learning to take your thoughts captive and force your brain to think about something else is a skill that takes practice but once it’s mastered…it will change your life.
You get to choose what you think about, you get to choose to turn off those nagging thoughts. You will be in control of your brain and what you think about.
Don’t wait till bedtime to try and control what you think about. It needs to be practiced during the day and for a while before it becomes a habit.
If strained relationships are keeping you up…check out How to set boundaries in relationships.
Try a Weighted Blanket
Using a weighted blanket doesn’t just feel relaxing, it uses DTP or Deep Touch Pressure to tell the nervous system to chill. This pressure on the nervous system actually stimulates serotonin production and decreases cortisol causing relaxation similar to a massage. (source)
The light pressure of a weighted blanket may be a natural solution to insomnia you have been looking for especially if your tossing and turning is due to tension or not being able to relax.
Getting Daily Exercise
The answer for how to sleep better at night naturally may be to get more exercise during the day. Being active during the day helps your body set the proper circadian rhythm which creates a healthy cycle of hormone production.
Exercise has a long list of health benefits but it’s also good for releasing frustrations, muscle cramps, built up tension and improves overall mood. If you’re not getting enough exercise you could be going to bed with built up energy.
Even walking during the day will improve your sleep and set circadian rhythm so don’t fret if you didn’t want to start weightlifting anytime soon.
Keep Your Schedule
Your circadian rhythm depends on a regular schedule of waking and sleeping. If you are going to bed at a different time every night it can be confusing for your hormones. Try setting a bedtime of 9 pm and make sure you are winding down a few hours before bed.
Learning how to sleep better at night naturally is a huge factor in improving your health. Don’t let your insomnia increase your risk of diabetes, heart disease and lower your mood.
Try Melatonin Supplements
This isn’t my first choice if you are having sleep issues but it can be helpful while you adjust to trying some new things or if you are going through a stressful situation and need some additional help sleeping.
Melatonin is the hormone that triggers sleep and the kind of light we let in our eyes either creates or stops the production of melatonin.
It’s important to get to the root of why you are having low melatonin to begin with and address circadian rhythm issues before relying on supplements.
You can try melatonin supplements short term if you need immediate insomnia relief but it’s not suggested for long-term use.
Female Hormone Issues
If you are having pre-menopause symptoms, estrogen dominance or low progesterone it can absolutely keep you up at night.
I personally find progesterone cream to be extremely effective in putting me right to sleep. It’s also great for stopping hot flashes that may be keeping you up at night.
It’s also extremely helpful for libido issues, dry skin, and hormonal headaches.
Not sure if progesterone is for you? Check out 13 signs you need progesterone cream.
How to sleep better at night naturally is the best way to improve your overall health. Let us know what ways you have found to increase a good nights sleep in your house.
If you suffer from brain fog, fatigue, anxiety, insomnia or depression the Free Calm Body, Clear Mind Workshop is for you!