Natural Sleep Remedies
And that makes it super frustrating when I lay down for a full eight hours, only to toss and turn — or even to wake up in the middle of the night and stay up for hours. Like, I'm here! I'm in my bed! Why can't I sleep???
I've spent A LOT of time looking for natural sleep remedies to help. And the good news is that I've found some things that definitely work! It's a journey, for sure, but my sleep is better than ever now that I've made some changes. Here are five things that have helped me sleep better:
#1: Joining the Slumber Party!
I mean, our Slumber Party boost was literally created because I wanted to sleep better and I had heard that a lot of women in the LSF community were feeling the same way. Slumber Party is designed to help you sleep deeper and fall asleep more easily —and to make your sleep more restorative. It helps you banish stress and inflammation while supporting muscle recovery so you can wake up feeling your best.
How does it work? We've blended the good stuff for sleep: magnesium, L-theanine, melatonin, chamomile, valerian root, and more. This specialized blend should help you feel physically and mentally relaxed so you can drift off, but we also made it so you won't wake up drowsy. Seriously, the whole point of Slumber Party is to give you an amazing night of rest!
#2: Getting on a schedule
This is one of those natural sleep remedies that seemed like it wouldn't really make a big difference. But then I actually stuck with it and, let me tell you, it does!
Your body has a natural circadian rhythm. It makes you tired at night and helps you wake up in the morning. But there's a catch. That rhythm only works if you get into a… rhythm. Going to bed at a bunch of different times just confuses your body. Which basically means you lose this natural sleep aid.
If you're been having trouble sleeping, establish a set bedtime and wake up at the same time each day, too. Yep, even weekends. It might feel like a grind at first, but stick with it for a couple of weeks. Once your circadian rhythm syncs with your sleep schedule, you should fall asleep more easily and sleep through the night.
#3: Creating a sleep oasis
Did you know we've done a ton of studies on the perfect place for sleeping? It turns out it's relatively chilly, completely dark, and generally quiet — although white noise helps some people drift off.
Beyond that, your sleep space should feel relaxing and comfortable for you. It's time for a bedroom refresh! Make your room a place you love. Invest in a comfier pillow, if you need one. Get blackout curtains and a fan. Make it a place where you feel calm. That way, you should have an easier time getting rest without counting too many sheep.
#4: Ditching stimulants an hour (at least) before bed
Okay, this one's a little hard for me. But I definitely notice a difference when I stick with it.
The general rule is that before bed, you should avoid anything that's going to make your body or mind more active. So, for example, you probably don't want to eat, since that will kick your digestive processes into high gear. And you definitely don't want to drink anything with caffeine.
But you also want to steer clear of screens (even your phone) before turning in for the night. Looking at screens reduces your body's melatonin production. Remember that ingredient in Slumber Party? Melatonin is a hormone your body makes late in the day to help you fall asleep. So, basically, that late-night social media scroll acts as a blocker for one of the best natural sleep remedies.
Try to power down an hour before bed and consider sleeping with your phone in a different room. It's an adjustment, for sure, but it's worth it to get high-quality sleep!
#5: Getting moving during the day
It seems counterintuitive that getting active and getting good sleep would go hand-in-hand. But they totally do!
Get regular physical activity and studies show you'll get better, deeper sleep at night. Generally, you should be trying to move for at least 30 minutes a day, but if you're swamped, try our Daily 10 in the LSF App to squeeze a sleep-supporting sweat sesh in. With even a little bit of movement each day, you should have an easier time drifting off at night.
The trick is to make sure you're working out early enough in the day. Try to finish your workout at least a couple of hours before bedtime so your body has time to wind down before you hit the sheets.
If you've got sleep problems, I feel you! I hope these natural sleep remedies help. And if you try the Slumber Party boost, you'll have to let us know how it works for you! I really think it's going to be a game-changer for all of us who've struggled to get the rest we need.