Getting Better Sleep Naturally

Sleep is something many of us struggle with and it seems to be increasing with the amount of time people spend on screens processing the complexities of the modern day world. This post explores possible sleep disturbances and offers natural sleep solutions to help you get the rest you deserve. I will share with you insights and strategies to get better quality sleep, all of which I have personal experience with.

I will start with the most obvious sleep disturbance of the modern world - the smartphone. Not only is it the blue screen that messes with our circadian rhythms and the hormones in our body that tell us it is time for rest, but it is also the scrolling whether it is social media, news, or entertainment it is causing more activity in our mental state which naturally creates a more difficult experience for us when we close our eyes. If possible stop using screens at least an hour before you’d like to fall asleep. If you find it really difficult not to reach for your phone try deleting the apps you use the most to mindlessly scroll and/or sleeping with your devices in a different room. You can also use Do not Disturb, Sleep Mode, and Screen Time to help bring more awareness to stop using devices in the evening. It also helps to have another non-screen activity to do before bed like reading, writing, or working on a gentle art project.

Mind-body connection. Another aspect that we cannot ignore is that nighttime is known for its mysticism and mystery because it allows thoughts, ideas, and feelings that are easily distracted or disregarded to come to us as we begin to go to sleep. Yogis and meditators know that the subconscious is the most impressionable first in the morning and at night before you go to sleep. To these practitioners this is known as the liminal space where we can more easily look deeply into our own psyches and feelings. This is important to acknowledge when it comes to getting better sleep because it not only shows how careful we need to be when looking at a screen before or after sleep, but it also demonstrates that if we are suffering from sleep issues we are very likely dealing with emotions and experiences that are difficult and asking for space to be processed. some self-guided tools you can use are journaling, drawing, and breath work. Preferably in that order. This is because as we use these practices to feel, acknowledge, and process our feelings, we can end with soothing and energetic breath work that aids in the release of these experiences and allows our nervous system to reset before we go to bed. If you need additional support in processing an emotional experience and/or have tried these self-guided practices without it making a difference in sleep quality, I highly recommend working with an experienced somatic practitioner or therapist for additional support.

Another aspect to look at is physical health when it comes to sleep. Proper nutrition is actually extremely important when it comes to sleep quality. Getting enough protein, vitamins, and minerals, particularly magnesium, helps to body to be functioning properly and more easily fall asleep and stay asleep throughout the night. Getting enough exercise will also allow the body to get better rest. This means getting at least 30 min of cardio and/or combination weight training 2-3x per week or moderate exercise (walking, gardening) at least 5x per week. Each person and body is different these are general suggestions that will work for most people but not everyone. Check in with your healthcare provider before implementing a new exercise routine. We need to nourish and exercise our bodies in order to get good quality sleep.

Sleep environment also plays a role in the quality sleep we are getting. Making sure we are going to sleep in a clean, tidy, quiet, dark environment gives us peace of mind when we lay down. Having dim lighting an hour or so before bed will help the body to register it is time for sleep. If you have a lot of light pollution where you live I would suggest getting black out curtains and to unplug or cover any devices (like an alarm clock) in your bedroom that emit light. Getting a sleeping mask / eye covering, as well as, ear plugs will help add support to fall asleep and stay asleep through the night. If you are in an environment that is loud it is worth looking into soundproofing methods you can use like making sure windows and doors are properly sealed. If you are still being disturbed by noise after implementing soundproofing methods it may be worthwhile to seek a different housing option that will allow you the rest you deserve.

Gentle herbal and flower remedy supports can also be really helpful with guiding the mind, body, and spirit to sleep. Herbs like chamomile, passionflower, magnolia bark, and lemon balm can help ease you into sleep. You can buy these in loose leaf or boxed form the store or even look into herbal supplements from brans like Gaia. An evening cup of herbal tea an hour ot two before bed can do wonders. Flower remedies are also extremely helpful. I like the brands Bach Flower Essences/Rescue Remedy and Alexis Smart Flower Remedies.