We all want to sleep better and feel rested in the morning. However, some people are more easily disturbed by their bed time routine than others. You may have just had a bad day at work and you’re too stressed or tired to fall asleep. Or maybe you have bad habits that keep you from falling asleep. Whatever the reason, there are many natural ways to promote sleeping well at night.
Sleep is one of the most important and basic things that we all need. Have you ever woken up in the middle of the night and were not sure what to do? You can use all sorts of tricks – from melatonin, to warm milk…but some tricks are more effective than others. The following can be implemented individually or used all at once for maximum effectiveness.
1. Meditation
Meditation: This is one of the most underappreciated forms of relaxation there is. It’s easy to get stuck in our heads with thoughts and worries—it’s easy to let those thoughts take over our lives! But meditation helps us clear our heads of clutter so that we can focus on being present in the moment. There are many different types of meditation techniques (like mindfulness meditation), but all of them focus on bringing awareness into your body and mind so that you can connect more deeply with yourself and others around you. You’ll find yourself feeling calmer after these sessions!
2. Binaural Beats Music
Binaural beats music is an excellent way to promote sleep and restfulness. Binaural beats are auditory illusions where different sounds are played in the right and left ear at slightly different frequencies, creating a calming sensation in the brain. This can be especially beneficial if you’re trying to wind down after a long day of travelling. Whether you’re flying or waiting for a flight, binaural beats music can be an effective way to relax and restore your energy levels. Just pop on some headphones and listen to calming, soothing sounds as you drift off into a peaceful sleep. Just search “Binaural beats” or “sleep music” on youtube and one is sure to appear to help you relax and fall asleep!
3. Milk & Honey
One way to ensure you get the best rest possible is to drink a glass of warm milk and honey before bed. The combination of the calcium in the milk and the natural sugars found in honey helps to promote melatonin production, which can help you fall asleep faster and stay asleep longer. In addition, milk has properties that help relax muscles, while honey provides your body with an energy boost to keep you energized and well-rested throughout the day. Make sure to drink this mixture at least an hour before going to bed for maximum benefit.
4. Ashwagandha
Another great way to promote restfulness is through the use of ashwagandha. Ashwagandha is an ancient herb that helps the body adapt to stress, reduces anxiety and increases overall energy levels. It also has calming effects, helping you relax and sleep better. Try taking a supplement before bed or making yourself a cup of ashwagandha tea, which can be made with honey for a little sweetness.
5. Essential Oils. Lotions, Or Bath Salts
Essential oils and lotion are powerful tools to promote restfulness. Not only do they smell amazing, they can also help you relax and fall asleep faster. Lavender and chamomile essential oils are known for their calming and sleep-inducing properties. Try adding a few drops to a diffuser or apply directly to the skin for a soothing effect. Lotions with calming scents like eucalyptus and sandalwood can also be used for aromatherapy. Additionally, applying lotion will not only help you stay relaxed but will help keep your skin from drying out.
Another way to promote restfulness is to take a relaxing bath. To make it even more luxurious and calming, adding some bath salts to the water can provide therapeutic benefits. Not only do they help ease muscle tension and reduce inflammation, but they also have a pleasing scent that can bring on a sense of tranquility. Bath salts come in various scents such as lavender, rosemary, and chamomile, all of which can help reduce anxiety and promote relaxation. After soaking in a bath of salts, you’ll be ready to drift off to sleep with a sense of calmness, freshness, and relaxation.
