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  • Cheryl Conklin

4 Natural, Safe, and Effective Ways to Enhance Your Sleep Without Medications




You already know that you need sleep to manage your mental health; that much is evident when you feel irritable after a night of tossing and turning. After a few nights of insomnia or poor sleep, you may be tempted to resort to sleeping pills or prescriptions. However, before you reach for those habit-forming sleep aids, you should think about making some natural, simple changes to your sleep habits. These simple changes, like the ones discussed below, can have a more positive effect on your sleep, not to mention your mental health.


Make Sure You’re Sleeping on the Right Mattress


If you wake up with aches and pains after a full night of sleep, you may need to take a good look at your mattress. When back pain is a chronic issue, sleeping on the wrong mattress will only make pain, stiffness, and inflammation worse. Thankfully for those with persistent back pain, there are plenty of mattress options on the market that can soothe pain symptoms and enhance overall sleep quality. If you need help choosing which mattress will solve your sleep and pain issues, keep in mind that firmer mattresses work best for those with lower back pain, while softer beds are best for people with upper back pain. Morning back pain can often be resolved by switching to a more supportive mattress, so start with this step to treat chronic back pain.


Take Some Time to Develop Your Relaxation Rituals


Crawling into bed and simply hoping for quality sleep doesn’t work for most people. To prepare your brain and body for serene sleep, you need to develop bedtime rituals that are soothing to all of your senses. Using calming self-care routines, such as meditation, yoga, and warm baths, will help reinforce a regular bedtime and encourage a healthy circadian rhythm, which is crucial for restorative sleep. If you want to give your skin a boost as you unwind each night, you should also think about using a jade roller as part of your relaxation routine. Jade rollers can help stimulate lymphatic drainage, but these helpful beauty tools can also produce a calming sensation that can ease your restless mind. Using extras in your nightly beauty routine is one of the best ways to improve your skin since restorative processes occur during sleep. Also, whenever possible, keep your bedroom clutter-free to help cut down on the anxiety and stress this can cause.


Limit Your Evening Exposure to Electronics and Screens


Another bedtime habit that could be stealing your ZZZs is exposing yourself to blue light. When you stare at screens that emit blue light, your brain can start to think that it’s still daytime instead of night. Your brain needs darkness in order to turn off for the night and lull you into a deep, relaxing sleep, which is why it’s best to avoid all screens as your bedtime approaches. Using night mode on your phone or tablet doesn’t do much to lessen this effect that screens and electronics have on your circadian rhythm since any overstimulation can be detrimental to sleep quality. So, if you are having issues falling or staying asleep, try removing all electronics from your bedroom, other than helpful sleep tech that can improve your slumber.


Consider Adding Natural Remedies to Your Bedtime Routine


Investing in a quality mattress, revamping routines, and limiting screen exposure should help you get more sleep at night. If you need something extra to relax your brain and soothe your body though, you should consider using essential oils during your evening self-care routines. Many essential oil combinations have been shown to produce calming effects on the brain when diffused before bedtime. Start by adding a tranquil blend of oils to your diffuser, such as bergamot, patchouli, and vetiver blends, and then experiment with different recipes to see which works best for your sleep issues. You can also use certain herbs, such as chamomile, valerian root, catnip, or a combination, to safely promote restful relaxation and deeper sleep.


Sleeping pills can provide short-term relief from insomnia. If you want long-term results for your mental health, changing your sleep habits can be a much better option. So, think about using naturally effective methods to enhance your sleep and manage your emotional health.


Village Roots Wellness believes in natural, overall body health. To learn more about our services, stop by our website or call 416-476-8894.


Photo Credit: Unsplash




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