Natural Alternatives and Tips for Getting a Good Night's Sleep

Sleep should be a nourishing, peaceful event, yet more than 60 million Americans find it challenging.

Lack of sleep can impact your daily life, along with your emotional and general well-being. It can lead to brain fog, decreased focus and mood, and can lead to type 2 diabetes, obesity, heart disease, depression, and other health concerns.

There are natural methods that people can practice to improve their sleep without resorting to prescription sleep pills.

Four Ways to Improve Your Sleep

Don't Drink Alcohol

A cup of chamomile tea may help you sleep better

Instead, try chamomile tea. Alcohol is a depressant that can make you feel relaxed and sleepy, but it has also been linked to poor sleep quality. So, it might help you fall asleep quicker, but it can reduce your REM—an important component to a good night’s rest.

The effects of alcohol depends on the individual, there are many different factors to consider.

Instead, a natural alternative includes non-caffeinated herbal tea, warm milk, or cherry juice. Everyone is different, and nighttime drinks may not work, but it doesn’t hurt to try.

Move Your Body

Exercise can help improve your quality of sleep by giving your body a workout, releasing endorphins, and raising your core body temperature.

It’s best to workout at least an hour or two before trying to sleep; or save your high-intensity workouts for the morning. Even a 30 minute walk after dinner can be enough to help get good sleep.

Consider Melatonin Supplements

Melatonin is a naturally occurring hormone that is released during sleep. Often, it is triggered by the light of day (or lack of it).

If you like to watch TV or scroll through your phone or computer, you might be exposing yourself to unnatural blue light that may keep you awake. Exposure to blue light can prevent the release of melatonin, which can impact your quality of sleep. Taking a melatonin supplement can reduce these effects.

Remain Cool

Too hot or too cold can have an effect on your sleep, and for most people, a cooler temperature is preferred. The ideal temperature is often between 60 and 67 degrees Fahrenheit. Since our core temperature is typically around 98.6 degrees Fahrenheit, dropping the temperature can coincide with a release of melatonin to remind our bodies that it is time to go to sleep.

After all, it is difficult to doze off if you’re sweating uncomfortably. Using a fan can offer a double benefit of white noise to help you relax.