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Quality of sleep affects our health. It impacts our physical and emotional health in both positive and negative ways. This time of year we tend to need more sleep. If you have a chronic illness or pain you need more rest to help heal your body. There are many natural ways to help. And if those don’t work, take a look at your lifestyle habits. You may be contributing to the disruption of sleep without even realizing it.
In addition, nutrition affects sleep cycles and brain waves. The biggest influencer is insulin levels. Eating too many carbs will raise insulin levels and then affect sleep. Not enough rest will lead to an increase in adrenal hormones, affecting our immune system, digestion, brain function, reproduction, and other systems. It is all connected!
Exercise is the best method because it increases positive neurotransmitters that help the nervous system calm down and increase the chances of more restful slumber. The environment affects how well we rest. Light, noise, seasonal changes, and other disruptions will affect the quality of nighttime routines.
Set Your Intentions
If you’re having trouble sleeping, you’re certainly not alone. Millions of Americans suffer from sleep deprivation!
First, set the intention of when you want to be in bed. Stick to the same times during the week and on the weekend. For example, if you want 8 hours of sleep and you need to wake up at 6:00, plan to be ready for sleep by 10:00. This means you’ll want to start getting ready for bed by 9:30.
Note: If the following simple solutions don’t work for you, check with your doctor to see if they can find the root cause. A functional medicine practitioner or naturopathic doctor may be able to find a good natural solution for you.
15 Ways to Improve Your Sleep
1. Eliminate/reduce alcohol (these increase urination & cause restless sleep)
2. Don’t have caffeine within a few hours before bedtime
2. Turn off electronic devices 1 hour before bed
4. Finish eating a few hours before bedtime
5. Drink a calming tea like Chamomile in the evening
This Therabox has all the necessities for a good night’s sleep!
6. Sleep in a dark room or wear eye covers
7. Set your bedroom at a cooler comfortable temperature
8. Exercise in the morning or early afternoon
9. Take a soothing hot bath at night
10. Listen to soft music or a guided sleep meditation to help wind down
11. Practice relaxing breathing techniques to calm down your nervous system instantly
Sound machines are awesome tools to help you fall asleep!
12. Use a fan, sleep app, or sound machine for white noise
13. Relax with a good book before bed
14. Try Yoga or Tai Chi or stretching at night to de-stress
15. Write down a list of things you want to get done the next day. Get it out of your brain!
Research
There are many studies out there proving the necessity of a good night’s slumber. Here are a couple of research studies about the science of sleep.
Science Daily Sleep Research News
Sleep Research on Mental Health
Revitalize Your Evening Sleep Ritual
Enhancing your overall well-being and embracing a healthy lifestyle can significantly improve your sleep patterns. Making simple healthy changes influences sleep quality and our body’s ability to rejuvenate.
Be patient with yourself as you implement these changes. It may take a few weeks before you notice improvements. Remember not to give up too soon; your body needs time to adapt. As the season invites us to cozy up, it’s an excellent opportunity to focus on refining your bedtime routine. Here’s to discovering more natural remedies for addressing sleep concerns!
Check out my Shop page for products I recommended to help with sticking to a consistent self-care routine at home!
xoxo
Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach. She has a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.
