How to Get a Better Night’s Rest
Natural Methods to Support Healthy Sleep
Most of us have been there. Lying in bed wishing to be asleep and your brain refuses to allow it to happen. It is frustrating at the least. The following tips can be helpful to get you back on track to restful nights.
Being Kind to Yourself
Unfortunately, often for sleep, the harder you try, the less likely you are to fall asleep. It can be easy to obsess about the harms of sleepless nights, but a few isolated nights of poor sleep is very unlikely to have any lasting consequences to your health. Positive self-talk such as “I know I am capable of getting through today despite a tough night last night and I will likely sleep better tonight” can be enormously helpful.
Morning Sunlight Exposure
Going outside in the morning for at least 10 minutes without sunglasses can help to reset your circadian rhythm. This is helpful regardless of cloud cover. If you cannot get outside at any time during the morning, full-spectrum electronic light exposure can also be helpful.
Be Careful with Caffeine
As someone who lived in the Pacific Northwest for 7 years, I too am a coffee-lover. However; caffeine can certainly affect sleep quality. Some people process caffeine slower than others, so take some time to examine your relationship with caffeine. A good general guideline is to stop drinking caffeine at noon.
Avoid Long Naps
A 10-20 minute power nap is unlikely to worsen your sleep tonight as long as you take it before 3 PM. Longer naps will decrease your body’s drive to sleep at night. Nap wisely.
Use Hot Water to Your Advantage
A warm shower or bath before bed helps decrease your body’s internal body temperature which can encourage falling asleep. It is also calming and keeps your sheets cleaner.
Limit Screentime at Night
Blue light exposure during the hour before bed decreases your body’s natural melatonin production. We also often encounter content that can be overly stimulating on our phones. Another option for your evening relaxation is a written book, audiobook, music, a long bath or gentle stretching.
Use Supplements Wisely
Many people take melatonin to help with sleep, but it is not helpful because it is the wrong supplement for them or it is taken in too high of a dose. Melatonin can aid falling asleep, but it often does not impact staying asleep. Very small doses of melatonin (0.5mg to 1 mg) can increase the body’s natural production of melatonin which tends to be more effective.
If you have tried some of these tips and you are still struggling with sleep, it can be helpful to talk to a provider for an individualized treatment plan.
About the author:
Alli Erdahl is a Naturopathic Physician practicing at Orchid Integrative Medicine in Chaska, Minnesota.
