Trouble sleeping? You’re not alone. The life-changing events of 2020 are enough to keep anyone up at night. But the good news is, change is possible. In fact, it’s the only constant in our volatile world. With intention and effort, you can take back your sleep by learning to control or routine and environment, rather than letting them control you.
Pharmaceutical options can have side effects like grogginess, headache, heartburn, and worse. But sleep repair is about getting back in tune with your body. It has its own rhythm, all you have to do is listen. Here are seven natural options to help:
- Go outside. You’ve likely heard of your circadian rhythm. It’s the natural cycle of waking and sleeping triggered by light and darkness. Sunlight gives us vitamin D, which helps boost immunity (and who doesn’t want an immune boost these days?). Not only that, the sun is one of the only sources of vitamin D, which the body doesn’t naturally produce on its own. Conversely, the sleep hormone, melatonin, is produced naturally by our brain. Darkness triggers melatonin, while light causes production to stop. Spending time outdoors can help your body attune itself to nature’s light and dark cycles, resulting in better ZZZs for you.
- Turn off your devices. Easier said than done, we know. But your devices produce light that triggers our bodies and brains into alertness. The light disrupts your circadian rhythm, not to mention the anxiety-inducing thoughts brought on by constant connection to email, news, and social media. E-books are better for disconnection from these distractions but still have a light that can stop the brain from signaling to the body it’s time for sleep.
- Read a book. Avoid an emotionally distressing book, too. Now’s not the time to crack open Pet Sematary. Reading before bed can (and should) be a relaxing part of your evening routine. Reading material can make a difference too. Crack Percy Jackson if you want an exciting book that can spark the imagination and transition naturally to a dream state, but if you’re looking to fall asleep faster, a boring book is the way to go (Scarlet Letter, anyone?).
- Get Excercise. We’ve all heard by now that physical exertion is one of the best ways to stay healthy and promote natural sleep. But how does it work? The body releases pent-up anxiety and stress while injecting serotonin into your bloodstream to relaxes the muscles and mind. For a double-shot of health benefits, take the workout outdoors. Allowing your body to absorb sunlight helps recharge naturally. It may be tempting to replace natural waking and relaxation with stimulants and depressants, but that creates an unnatural cycle that leaves the body out of balance, constantly chasing equilibrium. All the more reason to lace up the sneakers instead.
- Meditation or mind relaxation. It’s not only the body that needs a daily recharge. With so much information, advertisements, and distractions, your mind is likely begging for a break. Meditation is a great way to decompress, that can take many forms. Turn out the lights. Light a candle and focus o the flame. Combine with a cup of chamomile tea and Chinese herbs to help induce calm and relaxation. Then journal, try a mantra, or just sit for a moment. Ahhh…
- Develop a sleep routine. Whenever possible, go to bed and rise at the same time daily, and avoid sleeping in, even on weekends. Get your room temperature just right. Be the Goldilocks of your environment, making it not too hot or too cold, but just right. Remove anxiety-inducing triggers. Your behavior is controlled by your habits and environment. The more you can separate your work life from your home life, the better. If you work from home, this can still be achieved by working from a dedicated office or even the kitchen table. But reserve the bedroom for relaxing and unwinding. Designate a time to stop looking at email, news or social media – set an alarm if you have to. The internet will still be there tomorrow. Be intentional about creating an environment free of anxiety, and you’ll find a much easier path to restful sleep.
- Natural sleep aids. Americans are more the most pharmaceutical-dependent people in the world, and sleep aids are at the top of the list. Dependency of these drugs can create an unnatural reliance that makes returning to a natural sleep cycle harder than before you started that new prescription. Using natural sleep aids like Chinese herbs and melatonin can avoid these negative side effects. The use of melatonin sleep aids combined with other beneficial ingredients can help restore our natural sleep balance. Studies have shown it can also help restore a natural sleep cycle to people with Delayed Sleep-Wake Phase Disorder (DSWPD) and jet lag. DSWPD is a circadian rhythm disorder caused by a sleep schedule that is shifted hours later. This night owl schedule can be hard to break. The use of natural sleep aids can help return our circadian rhythm to its natural cycle.
You need to live consistently to sleep consistently. Refine your bedtime routine. The quality of our sleep mirrors the quality of our life. Make yours exceptional.
