FSM Media

by Dianna Ranere

5 Natural Ways to Get a Good Night’s Sleep

Photo by Ketut Subiyanto from Pexels


Getting a good night’s sleep is often a challenge, but a regular sleep routine is important for your physical and mental well-being. Fortunately, there are several tricks you can try, without resorting to medication. You may need a new way to relax or wind down in the evenings, or perhaps your bedroom needs some upgrades. There are also herbal remedies that are recommended for sleep. Here are five natural ways to get a good night’s sleep.


Relaxation exercises

The best way to wind down in the evenings is with some relaxation exercises. You could try breathing exercises, yoga, or meditation. More vigorous exercise will have the opposite effect so avoid doing sport before bedtime. Make sure you have time to wind down afterward, even if you just have a warm bath and a stretch.  


Self-massage techniques

Another effective way to improve your sleep is with self-massage. It relieves tension in your mind and body, and it can be just as good as going to the spa. Self-massage tools such as acupressure mats can also help with pain relief. Lay down on the mat before you go to sleep and it will stimulate acupoints in your body, encouraging your body’s natural healing system. Tools such as these enable you to achieve a feeling of deep relaxation.


Herbal remedies

There are various herbal remedies that are recommended for sleep. These include lavender, valerian root, chamomile, and CBD. You can buy cbd oil online in various forms. Other herbs are available as essential oils that can be added to a warm bath or diffuser for aromatherapy or applied directly to the skin using a roller. You can also use essential oils for self-massage.

Photo by Mikael Blomkvist from Pexels


Guided meditation

If you’re new to meditation you could try guided meditation for sleep. Listen to a short track online and follow the calming instructions. Guided meditation will help you learn how to find your inner calm and clear your mind of cluttering thoughts. Often stress and anxiety can cause problems with sleep and meditation can help to combat these. Consider adding meditation to your winding down routine at the end of the day for a better night’s sleep. 


Make your bedroom sleep-friendly

Finally, you should optimize your bedroom for better sleep. There are several ways to do this. Ensure it’s the right temperature, not too hot, or too cold. Consider getting some new window treatments such as thicker curtains so the light doesn’t disturb you. You could also invest in some new bedding for added comfort. To make your bedroom a haven of tranquility, keep it tidy. Clutter adds a stressful atmosphere so make an effort to clean up before bedtime. 


With a few simple changes to your bedroom and lifestyle, you’ll be able to improve your sleep pattern. Once you achieve a better sleep routine, try to stick to it. This will make it easier to get a good night’s sleep every time. You’ll feel more refreshed and rejuvenated in the morning.