Last Updated on November 1, 2020
2. Sleep supplements
Melatonin supplements are probably the most popular natural sleep supplements. Melatonin is a hormone found naturally in the body that regulates sleep-wake cycles. When it is dark, the body starts producing more melatonin, sending a signal that it is time to get ready for bed. Many people who suffer from sleeping problems have low melatonin levels. These supplements can help them fall asleep faster and improve overall sleep quality. They are also commonly used to help the circadian rhythm adjust to a new time zone. Other supplements that can help you to sleep better at night include ginkgo biloba, magnesium, glycine, valerian root, and lavender.
3. Light exposure
As we just have seen, light exposure plays a key role in melatonin production and, therefore, in the sleep-wake cycle. But it’s not just the lack of light that helps you fall asleep. Being exposed to natural sunlight during the day is a great way to keep your circadian rhythm healthy. You will have more energy during the day, and you will sleep better and longer. A morning outdoor walk is a fantastic way to start the day!
4. Aromatherapy
Despite being far from scientifically proven, a 2011 study published in the Sleep Medicine Reviews has shown that aromatherapy may potentially improve sleep quality. This ancient holistic healing treatment that uses natural plant extracts is quickly gaining recognition in modern medicine and may even become a valid option in the treatment of various ailments – including some sleeping problems. If you want to check if aromatherapy can help you sleep better, use an aromatherapy diffuser to distribute lavender essential oil into the air. Keeping a diffuser on for extended periods can cause some adverse health effects, so make sure you know what you are doing.
5. Meditation and exercise
Both these practices can do a lot of good for your sleep quality and your mental and physical health. You probably already know a lot of things about the benefits of physical exercise, so let’s jump right into meditation. Meditation can help you control your emotions, deal with anxiety and depression symptoms, lower your stress levels, and improve sleep quality. Mindful breathing meditation is a technique commonly used to treat insomnia. Headspace is one of the best meditation apps for beginners. It offers a lot of guided meditations and mindful breathing exercises that can help you turn meditation into a habit. Warning: if you exercise late at night and you usually have trouble falling asleep, stop doing it. For some people, those late-night workout sessions can increase alertness and hormonal activity in the body, which ends up making it difficult to fall asleep.
