5 Ways to Improve Your Sleep Naturally

Struggling to fall asleep or stay asleep?

You're not alone.

In today's fast-paced world, poor sleep is a common problem, often caused by stress, screen time, and lifestyle habits. But instead of turning to medications, there are natural remedies that can help you unwind, relax, and get the restorative sleep your body craves. As a naturopathic practitioner, I believe in harnessing the power of nature to support the body's natural rhythms. Here are five holistic ways to improve your sleep naturally.

1. Increase your magnesium levels!

Magnesium is a powerhouse mineral that plays a crucial role in relaxation and sleep. Many people are deficient in magnesium, which can lead to restlessness, muscle cramps, and even insomnia. You could eat more magnesium-rich foods such as almonds, spinach, dark chocolate, or avocado. However, sometimes that still isn't enough, and a supplement is needed! Magnesium glycinate is the best version for sleep and relaxation. You could use tabs, flakes, Epsom salts, or sprays, but my favorite way to supplement magnesium is with Earthley's Good Night Lotion.

Applying a magnesium lotion before bed allows for better absorption through the skin, helping to relax muscles, calm the nervous system, and promote deeper sleep. Try massaging in onto your belly, thighs, or buttocks about 30 minutes before bedtime. I, personally, experience better results when I apply it earlier in the day along with Earthley's Vitamin D Cream.

2. Take an herbal tincture for relaxation!

Herbal medicine has been used for centuries to support restful sleep. A well-crafted herbal tincture with calming herbs such as catnip, valerian root, lemon balm, chamomile, lavender, passionflower, or skullcap can help ease anxiety and prepare your body for deep rest. These herbs work by gently calming the nervous system and reducing overactive thoughts. Just a few drops 30 minutes before bed can make a noticeable difference in sleep quality. Check out my favorite sleep tincture here!

3. Get enough sunlight during the day!

Sunlight exposure, especially in the morning, is essential for regulating your circadian rhythm - your body's internal clock that determines when you feel awake and when you feel sleepy. Natural light helps boost serotonin levels, which later converts into melatonin, the hormone that signals your body it's time for sleep. Aim for at least 15 minutes of sunlight each day, preferably in the morning with naked eyes, to help balance your sleep-wake cycle.

4. Sip a calming herbal tea!

A warm cup of herbal tea can be a simple but effective bedtime ritual. Herbs like chamomile, lavender, lemon balm, and passionflower have natural sedative properties that help relax the mind and body. Caffeine-free and soothing, these teas not only help you unwind but also signal to your body that it's time to slow down. Try sipping a cup about an hour before bed to ease into a restful night's sleep. Check out my favorite sleepy time tea here on Amazon!

5. Practice deep breathing exercises!

Stress and an overactive mind are major culprits of poor sleep. Deep breathing exercises, such as diaphragmatic breathing or the 4-7-8 technique, can help calm your nervous system and prepare your body for rest. If you're new to breathing exercises, start simple:

Inhale deeply through your nose for 6 seconds.

Exhale fully through your nose for 6 seconds.

Repeat for as long as your feel called but try to do at least 3 breaths.

Sleep Better, Naturally

Improving your sleep doesn't have to involve medications or drastic lifestyle changes. By incorporating these natural practices into your nighttime routine, you can create a more restful environment and support your body's ability to relax. If you're looking for more personalized guidance on improving your sleep and overall wellness, I'd love to help! Book a session with Wildflower Healing and Wellness today to start your journey to better health and deeper rest.