Quick Fix: How To Improve Your Sleep Naturally

After a certain age, and I think it must be 35, women begin to struggle off and on with sleep. I’ve heard it’s hormone fluctuations. All I know is, my sleep got wacky after I turned 37. I didn’t want to be prescribed sleeping pills so this is what I learned and implemented. I still use these tips and tools today. Here are five tips to help you improve your sleep naturally.

1. Keep a Consistent Sleep Schedule

Your body has a natural clock called the circadian rhythm. You should try to go to bed and wake up at the same time every day. This includes weekends, which can be difficult but very helpful. A regular schedule trains your body to expect sleep at a certain time. This makes it much easier to fall asleep naturally each night. Consistency is key to regulating this internal clock.

One thing I do is I set an alarm every day of the week. I used to only have alarms Monday – Friday, but now I keep an alarm all week long.

2. Create a Relaxing Bedtime Ritual

A relaxing routine signals to your brain that it is time to wind down. About an hour before bed, start doing calm and low-key activities. You could read a physical book or listen to soothing music. Avoid working, paying bills, or engaging in stressful activities. This ritual helps your mind and body shift into sleep mode.

I enjoy classical music and reading. It puts me in a relaxed and happy place.

3. Reduce Blue Light Exposure Before Bed

Electronic devices like phones and tablets emit blue light. This blue light can suppress the production of melatonin, which is the hormone that makes you feel sleepy. Try to turn off all screens at least an hour before you plan to sleep. Instead of scrolling, try one of your relaxing bedtime routine activities. Minimizing blue light helps your body naturally release the sleep hormone.

This is hard for me as I like to talk to my kids before I go to bed but I turn my phones on “night” mode. Night mode definitely reduced the blue light emissions.

4. Optimize Your Sleep Environment

Your bedroom should be dark, quiet, and cool for the best sleep. Use thick curtains or blinds to block out any unwanted light from outside. A cooler room temperature is generally better for encouraging sleep. You can also use earplugs or a white noise machine if you live in a noisy area.

I’ve heard that 68 degrees is the best sleeping temperature. I’m in the process of redecorating my room, so I’ll be adding heavier curtains.

5. Be Mindful of What and When You Eat and Drink

Avoid consuming large or heavy meals right before bedtime, as this can cause digestive discomfort. It is also important to cut out caffeine several hours before you plan to sleep. While alcohol may make you drowsy, it actually disrupts your sleep cycle later in the night. Try to stick to a light, early dinner and skip the evening caffeine or alcohol for better rest.

Chamomile tea is also good for sleeping. So, if you must drink something, make it chamomile tea.

Improve Your Sleep Products

Getting into a car accident when I was 40 and it messed up my neck. I started using neck pillows to help with my discomfort. I refuse to fly without an airplane neck pillow as well because of the pain it causes. There are other tools that I use to help me. If you’d like more info, please check out my book, The Sleep Reset.

A friend of mine told me that weighted blankets are really great to help people get a deep sleep. I’ve never tried those but maybe we can try them together? Let me know if you want to do a 30 day challenge with a weighted blanket. It probably wouldn’t hurt.

See ya next time -Yasmin