Sleep medication can leave you groggy and not wanting to get out of bed. We look at 3 simple organic and natural methods - supplements and lifestyle changes - which might help you get the hours you need!
Bed-time snacksMost people think that eating before bedtime can be bad for not only your sleep, but your digestion as well. However, if you're struggling with sleep, a bedtime snack might be exactly what you need! A mix between protein and carbs are said to be the best pre-bedtime snacks because they are slower to metabolise than sugary food. A sugary snack will likely increase and decrease your blood sugar levels rapidly, keeping you awake for longer. A good snack is half a banana with some peanut butter or some cheese and whole-wheat crackers.
Try eating your snack half an hour before bed for maximum sleep time! Magnesium can also improve sleep (1) which can be effectively taken by supplementation and is high in foods such as leafy greens, avocado, bananas, broccoli and salmon.
All kinds of lavender
It's no secret that lavender relaxes, calms and aids restful sleep. But there are so many ways to use lavender for your sleep. Lavender oil is one of the most effective forms of the aromatic flower. Either put a few drops on your pillow or feet (weird, but effective!) or diffuse it in your bedroom for an hour before bed. We'd recommend doing some research to decide which kind of diffuser would suit you best.
Nebulizing diffusers break down essential oils into particles by a pressurized air stream and jet nozzle. The main advantage of nebulizers over other diffusers is that they do not use heat or water, but diffuse the whole essential oil into the air. Heat diffusers can change the properties of the oil, causing them to be less effective at calming you for bed time! Ultrasonic diffusers are also non-heat-inducing as they use electronic frequencies to produce a fine mist from a water and essential oil mixture. Ultrasonic diffusers are quiet, making them perfect for bedtime! DoTerra are a trusted brand of essential oil products and have more information of which diffuser could suit you!
For a bit of DIY, you could also try making a lavender pouch with lavender from your garden and a sock! Fill the sock as desired with lavender blooms then tie up with a ribbon and leave on your pillow while you sleep.
Tranquillity is key
Your bedroom should be your sanctuary. Keep it neat, tidy and pretty! Make sure it is your space to relax, unwind and rest up - this means, try to keep stressful activities (like working) out of the bedroom. A happy place is also a restful place, so try making the space an environment you want to spend time in with pretty decorations and relaxing colours. Lots of cushions and comfy bedding will also help make your bed a cloud of comfort! A happy, relaxing playlist might also help get you in the mindset for restful sleep. Being anxious, sad or stressed can have serious negative effects on your sleep. Even if you're tired and fall asleep quickly, when you have a lot on your mind it can cause you to wake up in the night and prevent you from galling back to sleep. A happy playlist might help clear your mind of the day's occurrences.
Yoga and meditation is also known for improving sleep. It's relaxing but also a great way to come to terms with the day's events. Clearing your head before bed will be a fab place to start!
In our opinion, the best way to relax and unwind for bed is in the bath. Treat yourself by lighting candles and invest in aromatic bath products with calming effect. Be sure to check out our Organic Bath Oil which are made with essential oils including ylang ylang, lavender and tangerine. It's perfect to help you get in the mood for bed and relax your mind for a restful sleep!