20 Ways to Induce Sleep Naturally
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.
10. Drink a cup of chamomile or valerian tea.
11. If tea’s not your thing, sip warm milk with honey.
12. Use lavender. You can put a lavender sachet under your pillow, add a couple of drops of lavender essential oil to your bath, or diffuse lavender essential oil in your room before bed.
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.
[question]What natural methods work for you to induce sleep?[/question]
Thanks so much for the link up! We shared your sleep article with our FB readers.
Thank you, tessa! I really appreciate that!
Thank you so much for these tips! I definitely need to learn to be more consistent in my sleep routine as I have not been sleeping well lately. Actually I haven’t slept consistently well for quite a long time. I started using magnesium oil a few weeks ago and it seems to sort of help. Do you know how long it could take for it to start becoming more effective?
I haven’t tried magnesium oil specifically. Do let me know if you see good results!
I definitely agree with the one about making a to-do list for the next day. I can fall asleep much faster if I’m not thinking about all the things I need to do tomorrow. It also helps me to just sit and talk with my husband before bed — about our day or what we’re doing tomorrow. And if I can pick up the house a little before bed, I can relax easier and fall asleep faster. Thanks for the tips!
Yeah, I pick up the house, too, as part of my evening routine! Just 15 minutes or so, but it makes me feel like my home is more settled.
Thanks for the list! It is a great reminder of what I should be doing :). Also, I often use guided imagery to help me fall asleep at night, and sometimes a small dose of melatonin. Sweet dreams!
What’s guided imagery?
Thanks for the sleep info. Looks like you have much more helpful info as well. Keep up the good work. Sincerely, Becky
Thank you for your encouragement, Becky!