How to Improve Sleep Naturally
Sleep serves as the cornerstone of our well-being, yet for many individuals, it remains an elusive luxury. Beyond its powerful impact on energy levels, sleep plays a deeply significant role in the healing process as it is the most healing state for the body. This means giving our body the appropriate amount of deep, restorative sleep becomes even more important when navigating challenges like hormone imbalances, metabolic issues, burnout and gut problems.
In this article, we will explore the most influential habits and practices for naturally improving sleep. By incorporating these strategies into your routine, you can take steps towards reclaiming your nights, fostering healing within your body, and wake each morning feeling more refreshed and rejuvenated.
1. Sunlight
Many of us struggle with poor circadian rhythms, resulting in feeling awake when we should be sleepy and vice versa. The most powerful influence over this internal clock is sunlight.
Soaking up 10 minutes of sunshine within the first hour of waking, ideally before 10 AM, is a simple yet powerful lifestyle tweak to improve sleep. This morning light signals to our body that it’s time to be awake, and helps set the stage for a healthy cortisol and melatonin patterns. With a healthy circadian rhythm, cortisol (the wakeful hormone) is highest in the morning and lowest at night, while melatonin (the sleepy hormone) is lowest in the morning and highest at night.
Key signs that your circadian rhythm is off is feeling groggy in the morning or feeling wakeful at night. Morning sunlight can help banish the grogginess, and we’ll talk about wakefulness at night in a bit.
2. Relax + Manage Stress Levels
When you’re working late into the night, exercising close to bedtime, or experiencing heightened anxiety and stress, cortisol levels (the body's stress hormone) becomes elevated. Elevated cortisol levels suppress melatonin production, making it difficult to fall asleep or stay asleep. To counteract this, it's beneficial to incorporate calming rituals that signal to the body that it's time to wind down and encourage the release of sleepy hormones.
Some recommended calming rituals include foam rolling, meditation, deep breathing exercises, EFT tapping, indulging in an epsom salt or CBD bath, applying lavender essential oil to the soles of the feet, and enjoying herbal teas. Additionally, I recommend avoid stimulating activities an hour before bedtime, such as reading the news, scrolling social media or watching intense dramas, action or horror genres.
3. Dim the Lights
Just as you want bright natural light in the day, you want what would be natural light at night — darkness or light akin to the warm glow of firelight. You can achieve this by gradually dimming the lights after dusk, aligning with the natural pattern of the sun's descent. While transitioning to candlelight would be ideal, this isn’t practical so instead simply dim the lights as evening approaches. If possible, consider investing in color changing light bulbs and switch them to red within the hour before bedtime to support melatonin levels.
4. Get off of Screens
Reducing blue light exposure at night and limiting screen time before bed is vital for a good night's sleep. Blue light, emitted by devices like smartphones and tablets, disrupts our natural sleep-wake cycle by suppressing melatonin production, the hormone that helps regulate sleep.
To combat the effects of blue light, we want to avoid screens at least an hour before bedtime. Instead, opt for relaxing activities such as reading, listening to calming music, stretching, meditation, playing an instrument, a relaxing creative project 0r connecting with a loved one. These actives also make our life feel more rich and full, far more than scrolling, improving life satisfaction and lowering anxiety.
If you are going to be on screen in the evening, consider using apps or features on your devices that filter out blue light, such as Night Shift on iOS devices or Night Light on Android devices. You can also invest in blue light-blocking glasses for added protection.
5. Create the Environment
The theme for optimal sleep is dark, cool, and quiet. It's essential to create an environment reminiscent of a cave, but with the added comfort of a cozy bed. Investing in blackout curtains or using an eye mask can effectively block out light, thereby boosting melatonin levels and supporting circadian health. Earplugs can be invaluable for reducing disturbances and facilitating deeper sleep. Additionally, regulating the thermostat to a cooler temperature can enhance the body's ability to enter restorative sleep phases. These simple adjustments have the potential to greatly enhance the quality of your sleep, leaving you feeling more refreshed and rejuvenated come morning.
6. Balance Your Blood Sugar
Remember that hormone cortisol that I mentioned? Its other super power is to help stabilize blood sugar. What this means is that cortisol will get pumped out in the middle of the night if your blood sugar crashes, causing wakefulness and trouble falling back to sleep. If you wake up between 1 and 4AM feeling alert, this may be your most important change. Balancing blood sugar is also essential for healthy hormones, balanced mood, even energy, brain health, lowering inflammation and so much more, making it a core focus in my practice. If you would like to learn more about how to nourish you body properly, including balancing blood sugar, you can learn more here.
7. Have a Caffeine Cut Off Time
Caffeine has been shown to affect sleep 12 hours after drinking it so I always recommend having a no caffeine after noon rule. Even if you’re someone who can fall asleep after having caffein, know it’s not just about being able to fall asleep and stay asleep, but the quality of your sleep. Caffeine disrupts our sleep cycles, preventing us from feeling truly rejuvenated in the morning and interfering with the repair and house keeping our body does throughout the night. If you need a bit of energy in the afternoon, I recommend taking a walk, getting a few minutes of sunshine, and a caffeine free tea that’s energizing like moringa or peppermint.
8. Eat Magnesium Rich Foods
When it comes to boosting your sleep quality, magnesium is a powerful player. It’s calming, helps relieve anxiety and increases GABA levels, a neurotransmitter that’s like a lullaby for your brain.
You can find magnesium in many delicious foods including dark chocolate, cacao powder, avocados, cashews, almonds, brazil nuts, legumes, dark leafy greens, and seeds like flax, pumpkin, and chia. Additionally, I recommend supplementing with magnesium bisglycinate because many of us still fall short on this essential mineral despite incorporating magnesium-rich foods into our diets. This is largely due to the fact that stress quickly depletes minerals, especially magnesium.
Beyond its impact on sleep, magnesium plays a crucial role in over 600 enzymatic processes. If magnesium levels are too low, that’s over 600 processes that aren’t being fully supported, highlighting the significance of restoring magnesium levels for health.
9. Use the Superpower of Herbs and Adaptogens
Herbs and adaptogens known for their calming properties include passion flower, valerian root, California poppy, skullcap, kava, camomile and reshi. There’s various ways to take these but teas are the gentlest introduction.
Note: Herbs can interact with medications such as SSRI’s, so make sure to check with your doctor prior to taking any herbs, especially in higher doses such a tincture form. Certain herbs are also not recommended for those that are pregnant or nursing.
10. Try a Sleep Meditation
During those nights when your mind seems to be racing, a sleep-focused meditation can be incredibly beneficial. Insight Timer stands out as my preferred meditation app, and it’s free! Within Insight Timer, you'll discover an array of meditations from soothing Yoga Nidra sessions tailored for sleep to meditations specifically crafted to help you release the events of the day.
If you find that you're still grappling with poor sleep despite trying these tips, it may be beneficial to seek support in balancing your hormones. Estrogen and progesterone play significant roles in regulating sleep, and sleep troubles are commonly observed among women dealing with hormone imbalances. If this resonates with your experience, discover how working together could provide the support you need.
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This article is for informational purposes only and is not personal medical advice. Speak with your health care physician prior to following any recommendations provided on this website. Read the full disclaimer here.