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Sleep is your true friend of health and beauty. Yet so few people get enough of it.
Have you found that as you get older the quality of your sleep reduces?
I have.
Sometimes I wake up in the middle of the night for no reason. Sometimes it takes me a while to get to sleep, even when I am tired.
During those days, I am very cranky during the day. This clearly shows the importance of sleep. If you didn’t know that already.
Though sometimes I don’t help myself. After a busy day I simply forget!
I sit there till late at night, working or watching something, and then it takes me forever to get to sleep.
You might be doing the same without even realising.
I hope that my 8 tips will help you sleep better tonight.
Keep reading to find out.
On this page you will find:
9 | Get 8-10 hours of sleep every night
4 | Drink hot milk with honey before bed
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Photo by Kinga Howard on Unsplash
To help you sleep better tonight firstly, you must stick to some simple and healthy sleep habits.
9 | Get 8-10 hours of sleep every night
Good long sleep is the best medicine for premature ageing and the cheapest natural beauty treatment for glowing and fresh-looking skin. If you tend to stay up late try and go to sleep earlier. Make an effort to go to sleep an hour earlier than you would usually.
This will get you into a routine of going to be earlier.
8 | Go walking before bed
A natural way to fall asleep faster is to go for a 20 minute to half hour walk before bedtime. A walking reduces stress, calms the nervous system and relaxes your mind. If you often have stressful days or suffer with anxiety a walk is a perfect relaxation technique to fall asleep faster
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7 | Eat dinner early
Diet has an effect on sleep. Aim to have an early dinner and avoid high fat foods. I know where in the UK people have dinner late. I mean 6-7pm. I consider that late. This means that your digestive system has to work through the night to digest the food you ate. Meat takes the longest to digest, by the way. When you eat earlier, your body has the time to digest the food before bed. This means that your body is fully resting when you sleep.
6 | Let in the fresh air
Your room should be well ventilated. In the spring and summer, sleep with the window open. Having fresh air in your bedroom helps sleep by lowering the room temperature. You know when you can’t sleep when you are too hot. Well, your body needs cooler temperatures to help sleep better and longer.
Obviously when its -2C then don't open the window. It will be too cold and you'll struggle to sleep.
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5 | Breathing exercises
You can do breathing exercises for sleep to relax and reduce stress. I would also add gentle yoga to this.
- Sit up straight on the end of your bed. Feet on the floor. Take a slow deep breath beginning with your stomach going up through your chest. When you are breathing in go as far as you can. I mean take the biggest breath, until you can’t breathe in any more.
- Then hold for 3 seconds.
- Slowly breathe out through your chest and end with your stomach. Breathe out until you can’t breathe out any more air.
- Hold for 3 seconds
- Release.
- Repeat 3 times waiting a few seconds between each breathing exercise
- Stay in the child’s pose for as long as you wish. This helps relax your body and relieve stress
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4 | Drink hot milk with honey before bed
Instead of taking sleeping tablets, try hot milk and honey. Hot milk and honey can be part of a calming bedtime ritual. Milk and honey are not just for children, you know. I don’t mix the honey into the milk. I take a few sips of milk and eat some honey on the end of a teaspoon. A little honey goes a long way.
Why milk you may ask?
Because milk contains calcium. Calcium is one of the best natural sleep aids because it helps to make your natural sleeping hormone, melatonin.
If you don't drink cow's milk, then take calcium tablets which contain vitamin D.
Do this before bed for better sleep.
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3 | Take valerian root
If you struggle with insomnia, take valerian root before bed. I’d say that valerian is one of the best sleep supplements for women.
Does valerian root really help with sleep? You might be wondering.
In short, yes. Ancient Greeks and Romans used valerian root for a variety of common health troubles, like migraine.
I have often included natural remedies and herbs used for thousands of years. I really believe that a herb people used for thousands of years has something good in it.
Plants are the original medicine and are still used in medication today.
Research shows that taking valerian improved sleep. Valerian root is a natural way to improve sleep and has no or minimal side effects. The side effects are rare too.
If you pregnant, consult your doctor though.
You can definitely try out valerian root!
I have tried valerian root supplements before bed and I fell asleep faster and did not wake up in the night. Although I read about a "hangover" feeling when taking valerian, I have never experiences any side effects.
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2 | Melatonin tablets for sleep
Another natural sedative is melatonin.
Melatonin is a hormone that is naturally produced in the body to control your sleep cycle or circadian rhythm.
If you struggle with sleeplessness, then you might take melatonin tablets to increase your natural hormone.
The NHS sates that melatonin is used to treat short term and long term sleep problems. But melatonin tables aren't available over the counter in the UK. You can only get melatonin tables on prescription.
I think it is good that melatonin is regulated in the UK.
But first, if you constantly struggle with sleep then seek medical advice first, before taking any sleep medicine.
1 | Choose good bedding
Choose a comfortable mattress for better sleep. I have a memory foam one and I think it is great. I use down pillows and duvet. Natural down is better for health and sleep. You don’t want plastic in your pillows. Down is also very warm in the winter.
To avoid a double chin, sleep with one pillow, so that it is low and your body is pretty much flat on the bed.
For better sleep, wear loose clothing that is made of cotton or linen (natural fibres). Wearing clothing made of natural fibres helps your skin breathe and improves sleep naturally.
Additional tips for better natural sleep
Take your time waking up
In the morning, when your alarm goes off you might be like me and just hit snooze. I take as long as I can in bed.
If you jump out of bed as soon as the alarm goes off, don’t. It is not good for you. Take a little time to come round from your sleep. You can do the breathing exercises for sleep, which I mentioned earlier. Get up slowly.
I know we do have a tendency to rush in the mornings. Since I hit snooze too many times, that is natural for me. But if you can spare a few minutes in the morning, take the time to wake up. You’ll feel better in the day.
Once you are awake, before showering, drink a full glass of water or tomato juice. This will give you the kick you need to start your day.
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Take vitamin B6
Vitamin B6 is not so well known sleep ingredient found in black treacle.
I imagine many people suffer from a vitamin B6 deficiency because this vitamin is removed from grains during the refining process. Since black tracle is a waste product of sugar refining, it has all the goodness left in, including the B6.
So you could add a tablespoon of black treacle to your hot milk in the evening.
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Get into healthy sleep habits
- Alcohol, smoking, tea and coffee awaken the nervous system and disrupt your natural sleep pattern. Aim to avoid these in the evening for a good night’s sleep naturally.
- Watching television or something on the phone means that you will stay up longer. You will not realise that you are tired or it will take you much longer to do so. A natural way to reduce nighttime restlessness is to avoid watching anything an hour before bed. Avoid using your phone before bed full stop.
- Another evening routine to improve sleep quality naturally is to take a warm bath with some essential oils or herbs.
Conclusion: Sleeping better tonight is within your reach
These 9 ways to sleep better are easy to follow and you can try them out today. You don’t have to adopt all of these suggestions at once though. That can be overwhelming.
Try one or two and see how you get on. These tips for better sleep have worked for me. I hope they work for you too.
Let me know which tips have worked for you in the comments!
Why trust The Clear Sky?
I am an educator and l am passionate about providing you with information about the beauty industry to empower you to make an informed choice when spending your money. I take time to research beauty products. I recommend beauty products that are non toxic, have natural ingredients and often plastic free.
With over a decade of personal experience using natural ingredients for skin, hair and body I also provide many beauty tips which are simple, innovative and sustainable.
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