The 10 Best home remedies for a good night sleep are free or inexpensive.
You can implement these remedies immediately. Most times, I’ve noticed in the past is that our body starts to become conditioned to responses within 2 to 3 days.
I know most people say it takes 21 days to develop a habit.
The sleep remedies that are being discussed in this post have worked for many people. Sleep Studies have been done on them, which have led many sleep specialists to say they do work.
But the consistency of practice has to be there. Knowing that most of us desire a good night’s sleep, I don’t see any reason why a person who lacks sleep would not want to try at least one of these.
Meditation is probably one of the best tools right at the disposal of your own relaxed body. The deep relaxation of meditation has been known to induce a deep sleep as well as improve the quality of the sleep a person is getting.
There are really no side effects of meditation, which is probably one of its most likable qualities.
Not only does it improve your sleep, but it also helps to improve your overall quality of life. The better sleep you get, the more improved your daily life is.
Meditation does not cost you anything except for the 10 to 15 minutes you spend at night focusing on meditating.
Increase Your Magnesium Intake
Magnesium activates the parasympathetic nervous system, the part of you that is responsible for helping you become calm and relaxed.
As well it regulates the hormone melatonin which is said to have a guide of sleep-wake cycles in your body.
People who have a magnesium deficiency are at higher risk of having digestive issues that stop our body from absorbing vitamins and minerals.
Having a lack of proper vitamins and minerals leads to not such a great sleep at night, most likely, it keeps people up.
Another great thing about magnesium is that it helps to relieve anxiety and depression, which are related back to not being able to sleep.
Decrease The Mind Chatter
I don’t know about you, but mind chatter is something that hinders my sleep at night.
Mind chatter sometimes creates a replay of the day over and over where everything went wrong. The more chatter takes place, the more excited a person becomes, which then leads to not being able to fall asleep.
Most times, our overthinking leads to a very frustrated mind. Especially at night when there is nothing else to do but lay in bed.
Read my post on how to conquer your inner critic voice for sleep when going to bed. This post is a guide on how to get past negative thinking.
An overactive mind is not only tied to lack of sleep but a whole host of other problems that come from not being able to get rest.
Sleep is when our body recovers from whatever has taken place during the day.
The best way I find to decrease mind chatter is by closing my eyes and taking in a deep breath. Any time that thought tries to enter, I just imagine myself flicking it away.
Have A Bedtime Ritual
Our behaviors have much influence on what our sleep will be like.
Adults and children alike need to prepare mentally to get good night sleep. By allowing ourselves to engage in ritualized behavior, it trains our brain to learn that it’s okay to start calming down.
Although sleep is a physiological process – a chance for us to absorb what we have learned throughout the day – it is also a behavior.
Throughout our lifetime, our bodies are conditioned to respond, such as:
- Waking up when the sun is rising
- Brushing our teeth
- Having a shower
- Preparing mentally for the day
- Winding down
These are natural responses our body is attuned to because of the way we have been taught during our childhood.
Sleep rituals are usually activities that are meant to quieten down your mind. They could come in the form of reading, listening to soft music, stretching, or having a warm bath.
You don’t have to do all of them. It’s all about how you want to train your mind to a conditioned response to help you fall asleep at night.
Turn Out The Lights
Some people, unfortunately, cannot sleep without a nightlight being left on. It’s that light that disrupts the sleep at night.
When my children were younger, I used the least bright nightlight so that they could sleep at night. As they grew older, of course, the nightlight was no longer needed.
When there is light, our body reacts to it as if it would to the sun coming up. Like I said above, our body has been conditioned to respond. The response of light causes our body to wake up.
This conditioned response is not something new; it been there for generations that get passed on to the next generation.
If the body can’t sleep or rest, then our mind will also have unrest. Once the mind is awake, sleep becomes impossible.
Keep Your Room More To The Cool Side
By keeping your room to the cool side, you are cooling down your body’s temperature, which initiates the sleep process.
Not only is the sleep process initiated, but your body starts to release melatonin. A chemical that is naturally produced in our body which helps us to fall asleep.
Studies have shown that sleeping in a cool room will also help you to release the good fat into your body, which lowers the risk of metabolic diseases.
If the room is too hot, your body has to work extra hard to regulate the temperature. When your body is working to regulate temperature, it increases wakefulness while decreasing the slow-wave sleep.
Another little gem – when your room is cool, there is a less chance of germs thriving which can actually make you ill.
If your room isn’t cool enough, think about purchasing a cooling blanket which is great for whisking away heat. Read our review on best weighted blankets for hot sleepers, this would work perfect people who have a hard time cooling down.
No Heavy Meals Before Bedtime
This is an important one to make a note of. The more work our body has to do, the more awake we become.
Eating right before bedtime means our body has to start the digestive process, which in turn has us turning and rolling over most of the night.
It takes our body about three hours to break down food so that it can pass on to the lower intestines. Getting into bed before digestion takes place means interrupting the natural rhythm of the body.
Instead of digestion taking place, what our body will do is dump all the food into the small intestines. This process will make it harder to break down to absorb everything.
Even if you don’t wake up while this is happening, your sleep is still going to take a hit.
Let The Phone Go
Because of the technological age, most of us are glued to our phones at all times.
Not because someone is calling us or wants to talk, but because we don’t want to miss out on anything that’s happening on social media.
That’s the reality of it!
I’m guilty of this too. Most nights, I turn the volume on my phone down as well as place it upside down on my bedside table. As you know, whenever any social media statuses take place, the phone lights up.
Because I’m a light sleeper, the light wakes me instantly.
Of course, I know how vital our phone is for us. But equally important is our sleep.
Read Something Boring
Never start an exciting book at nighttime. Leave that reading for the daytime.
I made that mistake once. I started reading a book, which was really interesting. Not only was it exciting, but it was a very long book as well.
It took me well over four hours to finish that book. I never made that mistake again.
Now I usually read something really dull. I’ve conditioned my body and mind to do that. Nobody wants to go out of their way to read something that doesn’t interest them.
But for the sake of getting a good night’s sleep, I highly suggest doing that. When the mind gets bored, it also gets tired.
It’s when you feel that tiredness coming on, immediately put down whatever you’re reading to let yourself fall asleep.
Have a Warm Shower
Although our room temperature should always be to the cooler side, having a nice warm shower helps the body get just that little bit more tired.
I know that anytime I take a warm shower, instantly my body feels like relaxing. It’s that relaxation that induces sleep.
Having a shower not only relaxes you mentally, but it also helps you to relax physically and emotionally. When your body is feeling relaxed, it means you’re less stressed, which leads to a more comfortable sleep.
Showers also help to clean away any dirt, oil or allergens. This helps to keep these kinds of things to stay out of your skin as well as your mattress.
Another thing I notice when I have a shower is it forces me to disconnect from any type of technology. It’s the place where I can just stand and just enjoy the warm water flowing over me.
The steam of the warm shower acts as a natural decongestant, which helps you breathe easier at night. The more comfortable you breathe, the less likely you are to snore which can pop someone out of a really good.
Start Getting Your Sleep On Now
These are my best home remedies for a night of good night’s sleep. Give them a try to see if they will work for you.
Remember if one doesn’t work, try another. Sleep is so important, especially since it affects our daily living.
Sleep is the time when we repair what has been damaged during the day. The better sleep we get, the better our brain functions the next day. This makes our decision-making skills that much stronger.
Let me know in the comments below which sleep remedy you think is the best one, or list one you use.
Reading is my favorite thing to do. But other than reading, I enjoy discovering new techniques on how to do something in simpler methods. My daughter likes to call me the Renaissance woman. So I do have to live up to the name.
One of my main issues is sleeping, so I’m always searching for new ways to get a good night sleep, I’m more than happy to share them with you.
My posts are either geared towards pain or self-help. Pain posts because I suffer from ongoing cancer pain. In the past 6 years of my fight with cancer, I have learned many ways to deal with pain, especially when going to bed.
The self-help posts come from my work as a mental health counselor for over 15+ years. My background in counseling training is from UFV and RRU. I also have personal trainer certification from IFA, so I might throw in some exercise posts as well.