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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
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 improve your sleep, by using different products or by inducing your body to calm down and rest properly.
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.
Changing Your Mattress
Your mattress is one of the most important things in your life. After all you spend at least a third of your life sleeping. So why spend it on an uncomfortable mattress?
Finding the perfect mattress is a very personal thing. I would certainly suggest that you shop around and do try a lot of different types before plumping for the one that suits you best. Maybe even look for a company that lets you try before you buy, or at least has a returns policy, as it can be a very expensive mistake if you get the wrong one!
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.
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
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.
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.
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.
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.