Natural Ways to Improve Sleep


The average person will spend a third of their lives in bed. Therefore, we want to make sure we’re getting the most out of that time. Insomnia can be the most frustrating thing to go through. This article will help you on the most natural ways in getting more and better quality sleep.

Your bed

So first of all getting a good quality, firm mattress and pillows is key. No duck feathers or sinking in memory foam please! Contact me for further details on where to get these things from.

Sleep routine

Sleeping late is tempting but it will disrupt your biological clock. Going to bed at the same time even at weekends will improve your sleep and reduces the amount of tossing and turning.

Get moving

Doing aerobic exercise 4 times a week will get you more sleep. Just make sure you finish your work out a few hours before bed so you’re not too adrenally stimulated.

Food and drink

Cut out things that contain caffeine like tea, coffee and carbonated drinks such as coke by mid afternoon. Make dinner small and have it by 8:30pm at the latest.


Although an alcoholic drink can help you get off to sleep, once it wears off, it can disrupt your sleep and it stops you from entering a deep sleep.


An hour before bed, turn off all electronics – including your kindle! The light from the screens stimulate the brain and may make it harder for you to doze off.


65 degree Fahrenheit is the optimal temperature according to the national sleep foundation.

Black out

Keep the room as dark as possible. Even the slightest ray of light tells the body it’s time to wake up as it inhibits melatonin, the hormone that makes you drowsy.

Make your bed solely for its purpose

Bed should not be a place for eating, drinking, working or watching telly. Sleep is so important so make sure you associate your bed with a restful night.


  • Kava
  • Melatonin
  • Chamomile tea
  • Valerian

These supplements, especially melatonin and valerian have been known to really help with sleeping difficulties.

Use chamomile carefully if you’re allergic to ragweed.

Make sure you’re brewing it properly. Use 2-3 teabags in a pot and brew for 5 minutes.

Melatonin is generally safe for short term use. It can cause seizures in children with brain disorders. Also, avoid if on warfarin or any blood thinners.

Kava is a plant member of the pepper family. It has been linked with liver problems so check with a doctor to see if it safe for you.

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