Enhancing Sleep Quality with Natural Strategies

Forty Hints for Forty Winks – The Natural Approach to Better Sleep

1.    Get exposed to sunlight first thing in the morning to regulate your circadian rhythm

2.    Sleep in a dark room, use blackout curtains or blinds if necessary

3.    Keep your room slightly cooler, ideal temp is 18-22 degrees

4.    Put your mobile phone in airplane mode if you use it for an alarm

5.    Use blue light filters on any devices you use in the evening

6.    Don’t eat 2-3 hours before bed if you can help it

7.    Invest in a good quality ergonomic pillow

8.    Consider using a body pillow to hug (especially if you are pregnant). Placing a pillow between the knees can help to align your back and shoulders

9.    Use organic cotton bed sheets to reduce chemical exposure

10.  If you have trouble oversleeping set the alarm and take 15 minutes off the alarm per week until you reach an ideal rise time

11.  No caffeine after 2 pm and a maximum of 2 cups per day

12.  Avoid certain supplements in the evening such as B vitamins and Ginsengs

13.  If you exercise in the early evening make sure to eat afterwards to ensure muscle recovery and avoid fasting/starvation which may influence the circadian rhythm

14.  Try changing the time of day to exercise if you think you are overstimulated in the evening

15.  Limit strenuous aerobic exercise to before 6 pm (or at least 3 hours before bedtime)

16.  Opt for yoga classes with a relaxation element towards the end of the class in the evening

17.  Do some gentle yoga stretching techniques before getting into bed (or in bed)

18.  Practice breathing techniques once you are in bed to deepen and slow the breath to ensure you breathe well during the night

19.  Mindfulness and meditation can assist with relaxation and better sleep

20.  Journal before bed to combat the busy mind

21.  Keep a dream diary if you experience vivid dreams or nightmares

22.  Wear loose-fitting clothes made from natural fibres

23.  Consider whether to use earplugs if you sleep beside a snorer or are sensitive to noise

24.  Also consider an eye mask if your room isn’t dark enough

25.  Enjoy a cup of chamomile tea in the evening to help you unwind

26.  Try a drop of lavender essential oil on your pillowcase

27.  Have a warm shower or bath, using natural products with gentle calming scents

28.  Avoid alcohol, at least on weeknights

29.  Consider using white noise, such as an air filter

30.  Try an Earthing mat to help ground your body

31.  Get your hormones tested, including saliva Melatonin to help understand why sleep may be problematic

32.  Make sleep a priority by assigning extra time while adjusting your sleeping patterns, aim for at least 8-9 hours and a little extra time to establish new routines before you are ready for bed to help to wind down

33.  Avoid decongestant cold medicines like Sudafed at night before bed which can stimulate the nervous system

34.  Talk to your pharmacist or doctor to determine whether medications might be contributing to sleep problems

35.  Avoid activities that may provoke feelings of anxiety before bed such as checking emails, watching stimulating TV shows or having confronting conversations

36.  Get a regular massage (at least monthly) if you experience physical tension

37.  Get professional advice on a good quality Magnesium supplement specifically designed for sleep (quality counts)

38.  Aim to get to sleep earlier and rise earlier, rather than sleep longer. Sleep before midnight is always considered to be more restorative

39.  Avoid napping in the late afternoon or evening and limit naps to no longer than 45 minutes

40.  Reduce your fluid intake in the 3 hours before bed