How to Sleep Better at Night Naturally

Has it ever happened to you that it is already past midnight and despite having worked the whole day, your brain just won't let you rest? You lie in bed waiting for sleep to show up, but instead, a stream of random thoughts occupy your mind. You reach for your phone to see what the world is up to as you battle sleeplessness. A quick glance at your phone turns into hours of mindless scrolling, and before you know it, the sun is out again and you haven't slept a wink.

Isn’t that frustrating? 

However, a few simple and natural habits can help you sleep better at night naturally and wake up feeling better and more fresh. 

Why is it so hard to sleep sometimes?

It is not always just a “coincidence” that you can’t sleep better at night  naturally. There can be multiple reasons behind it that you might be ignoring.

Here are a few things that can get in the way:

• Stress and overthinking

• Different sleeping and waking time

• Late night usage of laptop or mobile phone

• Consuming heavy meals or having caffeine late in the day

• Staying indoors all day without movement

• Sleeping in a room that is too bright, noisy, or uncomfortable

Once you know what’s messing with your sleep, you can start to change it.

Try This to Sleep Better at Night Naturally

Here are a list of simple things that you can incorporate in your lifestyle to sleep better at night naturally:

1. Keep your sleep time steady.

If you are someone who has a problematic sleep schedule, begin by trying to go to bed and waking up at the same time everyday. This will naturally help your body to learn when it’s time to rest and eventually help you sleep better at night naturally.

2. Make evenings calm.

Are you someone who tends to have chaotic evenings juggling between tasks? If yes, then you need to slow things down. About an hour before bed, take out some time to unwind. You can try taking a warm shower, reading your favourite book, gently massaging your feet with herbal oils. Try out different methods to find what works best for you to help you sleep better at night naturally. 

3. Take a break from screens.

Melatonin is a hormone naturally produced by our bodies that regulates sleep. Blue light emitted from screens slows down this production and hampers your sleep. When it's dark, the body naturally releases melatonin to promote sleepiness. Try putting your phone away an hour before bed. In this free time, you can try journaling or listening to calming music. 

4. Watch your food and drinks. 

Many people have a habit of eating mindlessly late at night which negatively impacts their sleep schedule. Consider eating dinner at least a few hours before you go to bed.

Avoid drinking large amounts of liquids right before bed as it can lead to “Nocturia”(excessive urination during the night)

5. Get some daylight and bring movement in your body.

Studies show that sunlight may regulate circadian rhythms that  improves sleep. Regular physical activity also helps regulate the body's natural sleep cycle, reduce stress and anxiety, and improve mood, helping you sleep better at night naturally. 

6. Make your room a good place to sleep. 

A calm, cool, and comfortable bedroom with low light and minimal noise can help you sleep better at night naturally without relying extensively on medical aid or sleeping pills that may pose serious health issues in the longer run.

7. Get a comfortable bed, mattress, and pillow

A poor quality mattress causes discomfort and back-pain forcing you to toss and turn the entire night. A comfortable pillow and mattress can solve this problem, helping you sleep better at night naturally. So, if you haven’t replaced your mattress or bedding for several years, doing so can be a good fix.

When to get help? 

Tried it all but nothing seems to work? If that’s the case, then it could possibly be a sign of some underlying health issue that needs your attention and it might be time to talk to a doctor. Sometimes sleep problems are linked to something deeper that needs supervision.

FAQs

1. How much sleep do adults need?

Most adults need 7-9 hours of sleep each night. However, it may vary depending on individual needs and factors

2. Does exercise help sleep better at night naturally? 

Yes, if you exercise regularly you will experience an improved sleep quality but exercising right before bed is not recommended. 

3. When should I see a doctor?

If your sleep related issues last more than 2 weeks, it is advised to visit a doctor. 

4. Can naps affect night sleep?

Yes, if you take long or late naps, it can disrupt your sleep schedule causing you discomfort at night. 

5. How does nutrition affect sleep?

Diet plays an important role in sleep health. Consuming a balanced diet rich in nutrients and avoiding caffeine and alcohol can help you sleep better at night naturally.