Sleep better at night with these 20 ways to induce sleep naturally and get well rested. If you have trouble falling asleep, these natural sleep aids will do the trick so you can overcome fatigue in your daily routine!
Is sleep alluding you? Don’t reach for the pills so quickly…you can induce sleep naturally!
Sleep is one of the cornerstones of healthy living, and it should be part of every woman’s skincare routine. It’s worth protecting in your day-to-day routine, and if you’re not getting enough of it it’s worth the effort to try natural sleep remedies.
You need 7 to 9 hours of sleep per night, and your kids need even more! (Here’s a sleep recommendations chart by age.) Many of us skate by with less than the recommendation amount, far more often than we should. The trouble is, sometimes we want to sleep, but we have trouble falling asleep once we’re in bed!
Of course, you should definitely see a doctor to help with your sleep problems, but here are some simple, all-natural sleep aids you can try on your own.
How to Induce Sleep Naturally with Natural Sleep Aids
1. Keep your bedtime and wake up times consistent. Establishing morning and evening routines can help with this!
2. During the day, get outside and soak up natural light.
3. Exercise each day. This might mean working out, doing a yoga routine, or going for a brisk walk. Just make sure you get plenty of movement!
4. Get more magnesium in your diet. Seeds, nuts, dark greens, beans, and molasses are all great sources of magnesium.
5. Avoid caffeine from the afternoon on.
6. Reduce your overall sugar intake and don’t eat sugar (including carbohydrates) before bed.
7. Reset your routine so you can get to bed earlier (some of your best-quality sleep occurs before midnight!).
8. Close down electronics (computers, TV, etc.) at least an hour before bed. (Here are 9 things you can do with your evening besides watching TV.)
9. Take a relaxing detox bath.
11. If tea’s not your thing, sip warm milk with honey.
13. Dim the lights when you begin your bedtime routine.
14. Request a massage from someone you love.
15. Black out your bedroom (model it after a cave with the lights turned out).
16. Keep the bedroom cool (below 68 degrees, if possible).
17. Keep your feet warm in bed by wearing socks during the cold months.
18. Write your to-do list down for the next day before turning out the light.
19. Don’t focus on any one thing; let you mind loose when you hit the pillow.
And the one that has been the biggest lesson for me…
20. If you’re not sleeping at night, do something about it!
It is murderously hard to break out of the whirlpool of a sleepless night, but you need to do it! Don’t waste hours and energy tossing and turning–get up!
If I’m having a bad night (usually because I disregarded the items above, like forgoing caffeine in the afternoon) I force myself to get up. I make a cup of herbal tea or warm milk and sit in the living room, sipping my drink sloooowly and praying. It’s worth it to spend 20 or 30 minutes resetting my mind, rather than tossing and turning for hours hoping the spell will break.