5 Ways to Get Better Sleep—Naturally
Before you resort to sleeping pills, try these tips for improving sleep quality the natural way
Are you having trouble getting a good night’s sleep? If so, your body is missing out on a vital opportunity for rest and repair. This could lead to problems with your energy level, mood, sex drive, weight, and overall health.
Fortunately, there are many steps you can take to help restore your body’s natural rhythms and start getting the 7+ hours of deep, restorative sleep your body needs. Here are 5 possible ways to boost your sleep quantity and quality without resorting to sleeping pills.
Balance Your Hormones
For many women, sleep issues stem from hormonal imbalance. This is especially true at menopause, when symptoms like hot flashes, night sweats, or anxiety can make it even more difficult to get a good night’s sleep. We strongly recommend having your hormone levels checked for possible imbalances in estrogen, progesterone, thyroid, cortisol and growth hormone that can contribute to sleep problems. We can then provide safe and effective treatments to bring these hormones into balance.
Reset Your Body Clock
Like all creatures, humans have a natural body clock or circadian rhythm that guides our waking and sleeping patterns. However, modern life tends to be really disruptive on this circadian rhythm. Here are some ways to restore yours:
- Go to sleep and wake up at the same time every day
- Go outside and spend a bit of time in the sun
- Avoid screen time before bedtime—no TVs, computers, tablets, etc.
- If you must use a computer or tablet before bed, install an app such as flux (justgetflux.com) that will change the color of the display based on the time of day
- Supplement melatonin before bed. Melatonin is a key hormone for maintaining a healthy biological clock. Renew Woman™ offers a convenient Melatonin Liposomal Spray for flexible dosing and quick absorption.
Change Your Evening Routine
Preparing for a good night’s sleep actually starts long before bedtime:
- Eat dinner at a reasonable hour
- Don’t exercise at night. It’s best to exercise in the morning, and the latest you should exercise is 1 hour before dinner.
- Don’t snack after dinner. Snacks with caffeine, alcohol, chocolate, or sugar are particularly problematic for healthy sleep.
- If you take any herbal supplements at night, make sure they are not stimulating
- Avoid stimulating activities before bed, such as violent TV shows, video games, arguing, etc.
- Avoid “screens” in general (TVs, computers, smartphones, etc.)
Create a Sleep-Friendly Environment
It’s much easier to sleep when you have a dark, cool, peaceful environment. We suggest that you:
- Make your room as dark as possible by covering the windows, removing nightlights, and turning digital alarm clocks away from you. If your room is still too light, wear a sleep mask.
- Keep your bedroom between 60 and 70°F. This is considered an ideal temperature range for sleep
- If your bedroom isn’t quiet, get a white noise machine to block out distracting noises
- Invest in a comfortable mattress
Implement Relaxing Bedtime Rituals
Having a predictable and relaxing bedtime routine can help calm your mind and prepare it for sleep. Here are some ideas:
- Take a relaxing bath
- Wash your face
- Read a book
- Listen to quiet music
- Visualize putting any troublesome thoughts into a box to help calm racing thoughts or anxiety
Remember, no two women are the same, so be patient and experiment with different ways of promoting healthy sleep until you find what works for you. If you wish to explore hormone treatments for improving sleep quality, please contact Renew Woman™ at 800-859-7511 now.