Ways To Improve Your Sleep Cycle

Some posts here on ARoseTintedWorld may contain affiliate links. This means that if you click a link and buy a product or register, then I may receive a commission at no extra cost to you. I may also use products from the companies mentioned in these posts. Thank you for supporting my blog!

We all know that getting a good nights sleep is good for our overall health. And that sleep hygiene consists of consistently trying to get 7-9 hours a night, in a darkened cool room. We also know that eating too late and not turning off our tech close to bedtime doesn’t help. But what are other natural ways to improve your sleep cycle if none of the above helps? Read on for some helpful aids to good sleep.

*Disclosure – AD- this is a collaborative post. For more details see my Disclosure Policy

Ways To Improve Your Sleep Cycle

 

Ways To Improve Your Sleep Cycle -The ultimate guide to improving your sleep quality. Have you tried all the usual ways of getting a good night but still not sleeping well? Here are some helpful extra adjucts that may work for you. Sleep better and wake up refreshed for the day ahead. #sleep #sleepdeprived #insomnia #sleppless #lifehacks #sleeptips #sleeping #insomniatips #insomniahacks #insomniaessentialoils

The basic ways to help you sleep are covered in my post here.

  • make the room sleep friendly – cool, dark and comfortable.
  • don’t eat too late
  • don’t smoke or drink alcohol or caffeine before bed
  • get into regular rituals
  • having a shower or bath may help
  • no TV or tech before bed.

But what if none of these work? Here are some other ways you can induce your body to calm down and rest properly.

Lavender Oil

Lavender is the perfect sleep inducing scent. A lot of products on the market contain it. But one of my personal favourites is Lush Twilight range.

Lush Twilight

Why not make your own bath bombs using lavender oil?

Meditative Breathing

We are doing Yoga at the moment before bedtime and it is really helping. See more here. But part of the joy of yoga is the meditative or ujjayi (pronounced ‘oo-jye’) breathing.

By focussing on your breathing when sitting with your eyes closed or in a relaxed posture, it can really help to calm  your mind before sleep.

Also, focus on alternate nostril breathing to help relax even more!

Apps such as Headspace, or listening to rain sounds or chill out music can set the mood.

Ways To Improve Your Sleep Cycle - tried all the usual ways but still not sleeping well? Here are some helpful extra adjucts that may work for you. #sleep #sleepdeprived #insomnia #sleppless #lifehacks #sleeptips #sleeping #insomniatips #insomniahacks #insomniaessentialoils

Weighted Blankets

Specially created for people who move around a lot, weighted blankets can be a godsend if you need to stop fidgeting whilst asleep.

They can help with anxiety, insomnia and a lot of other issues.

This one is one of my favourites

Valerian Tea

This one is not for everyone (do check with your GP and check whether you can use this if you take other medicines) but Valerian tea can help calm you before bedtime.

Or try chamomile tea, or a milk drink. I love to grind a little nutmeg into milk to help me sleep. But again check allergies.

Holistic Treatments

 

Reiki and reflexology treatments are also a really useful adjunct to calming you for sleep. Perhaps look around for a local practitioner who can do this. Or a relaxing massage may also help!

 

Taking Time To Relax More

 

Sometimes we just need to take the time to relax more. Just sit back in your favourite chair or hammock and close your eyes. Focus on your breathing for 5 minutes.

It doesn’t have to be a full meditation, just taking the time to slow down for a few minutes.

 

Food Supplements

Again – ask your GP or pharmacist before starting a new supplement regime.

People do not always realise that dietary changes or a poor nutrition can ultimately lead to poor sleep. By undergoing nutritional testing, you may find an underlying reason, vitamin or mineral deficiency that needs to be addressed. 

Why not order a test to ensure your body is getting the nutrition it needs? This link will give 15% off to all my U.S. readers.

Magnesium and melatonin supplements are really said to help with sleep deficiency issues. CBD oil may also be a consideration. 

Also, do you have sleep apnoea? This in itself can cause sleep deprivation. It is certainly worth discussing this as a possibility with your GP or medical professional.

You can mitigate or eliminate the effects of sleep deprivation, which may be caused by sleep apnea. CPAP therapy may be the best fit for your situation with the aid of quality accessories for the CPAP machine and mask. Check out supplies to get the most of this sleep-therapy solution.

Ultimately, a combination of all these should give you the perfect way to improve your sleep cycle. But do see your GP or physician if nothing seems to be improving. If there is a health issue, that should be your first call.

Do you have any other tips on sleep? Have I missed something that really helped you? Do let me know in the comments below. Or find me on social media.

And please do pin this post for later.

Ways To Improve Your Sleep Cycle - tried all the usual ways but still not sleeping well? Here are some helpful extra adjucts that may work for you. #sleep #sleepdeprived #insomnia #sleppless #lifehacks #sleeptips #sleeping #insomniatips #insomniahacks #insomniaessentialoils

 

 

 

11 Replies to “Ways To Improve Your Sleep Cycle”

  1. Ryan says:

    Not keeping any devices on your nightstand helps as well. Your brain waves can be disrupted for any magnetic field.

    Reply
    1. Jo Boyne says:

      Thanks Ryan. Yes, I include this in my ‘no tech’ rule, but it is important to point out the magnetic fields that some tech creates around us.

      Reply
  2. Crummy Mummy says:

    My sleep cycle is about to go out of the window with the arrival of baby number 4 so will make a note of all of these! #MMBC

    Reply
    1. Jo Boyne says:

      I hadn’t heard that about the going to bed early. However, we are often in bed at about 10, and there is the rhyme about ‘early to bed, early to rise’ so maybe that should be on this list! Thank you for reading!

      Reply
    1. Jo Boyne says:

      Glad it is working. Getting enough sleep can be tough with kids.

      Reply
    1. Jo Boyne says:

      Thank you for reading. Hope some of these suggestions are helpful!

      Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.