improve sleep naturally

Improve sleep naturally! Do you find it difficult to fall asleep?

 improve sleep naturally

Amongst the many daily struggles of a person, trying to fall asleep happens to be the most annoying one. No matter how tired you may be it becomes almost impossible to fall asleep!

There are many who struggle to fall asleep; tossing around in bed waiting for sleep to come to them, while others struggle to fall asleep again when they wake up after a few hours.

Meanwhile, there are also people who struggle to take out time from their busy schedule so that they can sleep.

It is no surprise that our daily busy schedules are to be blamed for all this. Considering our hectic schedules it becomes impossible for one to take care of his or her health.

Now, for those of you who might not know, sleep depends on our hormones. Hormonal changes can have quite a negative effect on our sleeping habits.

You might have noticed this yourself as during menopause, or during puberty and pregnancy, one finds their sleep become scarce day by day.

Well this is all due to the hormonal changes one is experiencing. Stress also negatively hormones and that leads to sleep depravity in a lot of people.

What to do when your sleep becomes scarce?

Lack of quality sleep is something that should be addressed to as soon as possible since it can cause one to suffer from serious health issues. If you are deprived of sleep then it is essential for you to make crucial changes in your lifestyle.

What you must realize is that lack of sleep can put a lot of stress on the body causing one to experience hormonal changes which can then lead to weight gain, hair loss, premature aging, infertility as well as a lower immune system.

What people normally do is that they opt for over-the-counter medications in order to solve their sleeping issues.

However, what you must realize is that artificially supplementing the hormone system will have quite a lot of adverse effects on your health!

You must understand that taking these medications can cause you to suffer from severe side effects and can also impact other hormonal functions as well.

Instead of opting for over-the-counter medications you can improve sleep naturally.

What can one do to improve sleep naturally?

So, the first thing that you can do in order to improve your sleep is to change your eating habits. Firstly, you must realize that eating healthy food is not only good for your health (obviously) but it also helps with your sleep as well.

Protein and antioxidants

You must include natural fats in your daily meal plans, use coconut oil for cooking, eat eggs and raised meat. Do include food items that are high in antioxidants.

These food products are basically fruits, herbal and green tea. However, you must take green tea only during the daytime.

Eating a healthy protein filled dinner helps with the sleep cycle, making you feel drowsy and allows you to fall asleep quickly.

Foods to Avoid at Night

Avoid taking sugar or even carbohydrates at night time as it could give you a blood sugar rush and could make you hyper instead of feeling tired. This would then make falling asleep almost impossible.

You might want to avoid eating grains at night as well because grains are known for causing physical stress inside the body which can cause hormonal changes and can affect one’s sleeping habits.

Avoid taking anything that has caffeine in it after 1pm. This way you won’t feel hyper all day long and it’ll be easier to fall asleep.

antioxidants for sleeping


Taking supplements can help with improving one’s sleep. Magnesium and calcium supplements actually act as sleep boosters when used together.

Melatonin is a hormone that controls the sleeping process and so taking it helps as it induces sleep naturally.

Taking melatonin in low dosage is considered to be far more effective than taking it in a larger dosage. Also, melatonin taken in small doses reduces the chances of developing toxins in the body and also reduces the chances of infertility.

Valerian is also a great remedy for treating insomnia; it helps by allowing one to fall into a deep slumber quickly and improves one’s sleep quality.Take about 200-800 milligrams before sleeping.

However, if you are unable to fall asleep after taking it then you might want to take it in the morning instead.

hot water bath for better sleeping

Take a Bath

We have all heard that taking a hot water bath before bed also helps in soothing the muscles and reduces the body stress as well. However, taking a bath in cold water also has an amazing effect.

Known as the cold therapy, all you are required to do is to fill up your bath with water at least below 60 degrees and fully immerse yourself in it.

This helps in improving one’s sleep and also allows one to loose weight. If you don’t want to take a cold bath then something else you can do is place icepacks on your neck and back for at least 30 minutes as this will also have the same effect.

yoga improve sleeping

Do Yoga

Engage in gentle yoga or stretching before you call it a day. Simple meditation is the best thing for you. Just take deep breaths and concentrate solely on your breathing for about 5-10 minutes. Avoid doing power yoga. You need to relax your body so that you can fall asleep easily, not become more active.

Sleeping Routine

Make sure that you do not change your sleeping routine. You need to go to bed at the same time that you always do even on weekends as well. This way you’ll have a perfect schedule that will keep your hormones balanced.

So, go ahead and try these natural remedies and subtle changes instead of taking over-the-counter medications.

These tips have no side effects while medicines do. That is why there is no need for you to cause yourself any sort of problem when you can simply improve your sleep naturally!


  1. I’ve had troubles in the past with sleeping. You’re spot on with baths, supplements, and meditation/yoga. I need to do better with sticking to a bedtime routine as my sleep has been rocky over the past few months. Food and personal stress does play a big role in disrupting our sleep patterns. Interesting you note coconut oil; seems that is the cure for everything! ha! Valerian root in pill form is less smelly than the tea. It does work though. I often hear people boast about not sleeping and staying up to work. I understand that and I am guilty of doing it. Do you think that sometimes our fast-paced society keeps us from realizing the true value of sleep?

  2. I have found that walnuts work wonders when I am having issues with sleep. I can’t remember what the chemical in them is called but it actually calms the nervous system so it makes it easier to rest. I eat a small handful of raw mixed nuts every evening, including walnuts and I have noticed a difference in my sleep big time. Nature is the way to go! Avoid them pills!

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