12 Easy Tips for Better Sleep: How to Improve Sleep Quality Naturally
I like to sleep. I am very partial to my bed. I'm sure you like to sleep as well. That's a good thing because it turns out sleep is pretty important.
According to an article by the National Heart, Lung, and Blood Institute, insufficient sleep can contribute to health issues such as heart disease, kidney disease, high blood pressure, diabetes, and stroke. We're also at a higher risk for obesity, and as if that isn't bad enough not getting enough sleep also impairs our driving! Check out the full article here to discover just how detrimental it is to our health and happiness to be sleep-deprived.
There are serious consequences when we don't get enough sleep!
And let's not forget how sleep affects our gorgeous faces. WebMD states " Skimp on sleep and our complexion can look drab, ashen, or lifeless." It's not called Beauty Sleep for nothing!
Now that we've explored how terrible it is to not get enough sleep and we all agree we'd like to improve our precious hours of zzz's, how do we do that?
I've got you covered! As I stated above, sleep is one of my favorite things. I have made it one of my missions in life to make sleep a sacred part of my life and I'm excited to share with you my favorite tips!
Let's dive into my best tips for a restful, blissful night's sleep!
With a few simple adjustments, you can optimize your sleep routine and set yourself up for better, more restful nights.
1 // Dim the Lights in the Evening
As the evening approaches, start dimming the lights in your home. This signals to your body that it’s time to wind down and encourages the production of melatonin, the hormone responsible for regulating sleep. For an added bonus, switch your lighting to amber tones. Amber light mimics the natural colors of sunset, which helps your body prepare for sleep by minimizing blue light exposure that can disrupt melatonin production.
2 // Set Your Phone to Dim Automatically
Our phones emit blue light, which can interfere with sleep. Go into the settings of your phone and adjust the backlight to automatically dim from sunset to sunrise. Most smartphones have a “Night Mode” feature that reduces blue light, making your screen warmer in tone. This simple tweak helps reduce eye strain and makes it easier for your brain to unwind.
3 // Take a Magnesium Flake Bath or Supplement
Magnesium is a natural muscle relaxant, making it a great sleep aid. Try soaking in a magnesium flake bath to soothe your muscles and nerves before bed. If time is short or you don’t have access to a bathtub, you can still reap the benefits by taking a magnesium supplement, like Natural Vitality CALM Magnesium. Low magnesium levels can contribute to frequent waking and restless sleep, so replenishing this essential mineral can make a big difference.
4 // Enjoy a Soothing Cup of Tea
A warm, calming tea can be a comforting part of your bedtime ritual. Look for herbal teas specifically designed for sleep, such as chamomile, valerian root, or lavender blends. The act of sipping something warm can signal to your body that it’s time to relax, and many sleep teas contain ingredients known for their calming effects.
5 // Try Sleep Supplements
If tea isn’t your preference, there are plenty of sleep supplements available to help you get optimized for a good night's rest. Melatonin, valerian root, and other natural sleep aids can support your body’s natural sleep processes. Always choose high-quality supplements and consult with your healthcare provider to find what works best for you.
6 // Use High-Quality Essential Oils
Essential oils can play a powerful role in helping you relax before bed. Lavender, in particular, is known for its calming and sleep-enhancing properties. Rub a drop of lavender essential oil in your palms, then bring your hands to your nose and inhale deeply. You can also apply essential oils to the bottom of your feet, which have numerous pores that quickly absorb the oils. Many brands offer blends specifically crafted to promote restful sleep, so experiment with what resonates best with you.
7 // Spritz a Relaxing Bedtime Mist on Your Pillow
Aromatherapy is a gentle but effective way to enhance your sleep environment. Spraying a calming bedtime mist—such as lavender, chamomile, or eucalyptus—on your pillow allows you to enjoy its soothing fragrance throughout the night. It’s a small but luxurious touch that can help create a serene atmosphere in your bedroom.
8 // Add a Weighted Blanket to Your Bed
Weighted blankets are designed to promote a sense of calm by applying gentle pressure to your body, which can increase serotonin levels and reduce anxiety. The weight mimics the sensation of being hugged, which can soothe your nervous system and help you drift into a deep sleep. Choose a blanket that is about 10% of your body weight for the best results.
9 // Wear a Sleep Mask to Block Out Light
Even a small amount of light can disrupt your sleep, especially if you live in a city or have streetlights shining through your window. A comfortable sleep mask can block out all light and make it easier for your body to stay in deep sleep. Choose a soft, breathable mask to avoid discomfort during the night.
10 // Use a Sound Machine for White Noise
If you live in a noisy neighborhood or have noisy neighbors, a sound machine can be a lifesaver. White noise or gentle sounds like rainfall can help drown out disruptive sounds like barking dogs or slamming doors. The constant, soothing sound helps lull your brain into a state of relaxation, making it easier to fall asleep and stay asleep.
11 // Tackle Snoring with a Mouthpiece or Chin Strap
If snoring (yours or your partner’s) is disturbing your sleep, consider using a snoring mouthpiece or chin strap. These devices help keep the airway open, reducing or eliminating snoring. Better sleep for both of you means you’ll wake up feeling more rested and refreshed.
12 // Sleep on a Satin or Silk Pillowcase
This tip may not directly impact your sleep, but it’s a game-changer for your skin and hair! Sleeping on a satin or silk pillowcase helps prevent sleep lines and reduces friction on your hair, keeping it smooth and frizz-free. It’s a little luxury that can make your bedtime routine feel more indulgent and keep you waking up looking refreshed.
Now that you have these sleep tips in your toolkit, you’re all set for a long, blissful night of restorative sleep. Sweet dreams!
With warmth,
Sarah Voiles
