8 Tips to Fall (and Stay) Asleep, Naturally

While it’s normal to have the occasional sleepless night (think before an exciting trip or a stressful meeting), insomnia refers to the inability to sleep or frequent waking during the night that impairs normal daily functioning. 

So that you don’t have to resort to counting sheep, we’ve rounded up the 8 best natural remedies to tackle insomnia and ensure a restful night’s sleep.

Get moving during the day

Exercise does wonders for your health; it can help enhance your mood, give you more energy, aid in maintaining a healthy weight, and promote better sleep. To tap into the benefits of exercise, aim for at least 30 minutes of moderate exercise a day; whether it be through a combination of strength training and cardio or just a simple walk around the neighbourhood.

Make sure your feet are warm

Cold feet can make it difficult to fall asleep; when your feet are cold, they constrict the blood vessels, causing less blood to circulate. Warming your feet before going to get aids in giving your brain a clear sleep signal. Try wearing some fuzzy socks to bed to keep your feet warm and cosy.

Make your bedroom a sanctuary

It’s essential that your bedroom be a place of rest and respite (that means no working from bed!). Invest in a good quality mattress and select comfortable, breathable bedding. Create a relaxing atmosphere by spritzing some of our Natural Room Spray around your bedroom to uplift your spirits and calm your mind with the scents of pink grapefruit and peppermint.

Incorporate sleep-supporting food into your diet

Certain foods contain compounds that help you fall asleep faster and improve your overall sleep quality, like melatonin, magnesium, tryptophan, and serotonin. To help you catch those zzzs, try eating cherries, pistachios, chickpeas, leafy green vegetables, and kiwi fruits. 

Ditch your devices

While you may opt to tire yourself out by scrolling through Instagram or checking the news, exposing your eyes to blue light (emitted by phones and tablets) can actually make it harder for you to fall asleep. Turn your phone off one to two hours before bed and reach for an old-fashioned book instead.

Avoid afternoon naps

If you haven’t gotten enough sleep at night, it can be tempting to catch up on sleep with a nap (particularly post-lunchtime). However, this can lead to a vicious cycle - you can’t fall asleep at night because you’ve been napping during the day. Try to stick it out and stay awake until the evening, and opt to go to bed earlier instead.

Try essential oils

Lavender is used to improve mood, relieve pain and promote sleep. Massage a little lavender essential oil on your temples and try drinking a relaxing blend of lavender and chamomile tea before bed.

Indulge in a nighttime snack

Enjoying a carb-rich snack a couple of hours before bed can help you relax and fall asleep faster. Good options include a banana with a tablespoon of almond butter, a small bowl of hot porridge made with rolled oats, or yoghurt with granola.