How to improve sleep naturally

Sleep is essential for our physical and mental well-being. If you’re struggling with insomnia, anxiety, or stress, there are several natural techniques that can help you improve your sleep quality. Here are some of the most recommended methods to get a better night's rest:

1. Establish a consistent sleep schedule

Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. Consistency reinforces your sleep-wake cycle, making it easier to fall asleep and wake up refreshed.

2. Create a relaxing bedtime routine

Develop a pre-sleep routine to unwind and signal your body that it’s time to relax. This might include activities such as reading a book, taking a warm bath or shower, practicing gentle yoga, or listening to calming music. Avoid screens at least an hour before bed, as the blue light emitted by phones and computers can interfere with melatonin production, the hormone that regulates sleep.

3. Optimise your sleep environment

Make your bedroom conducive to sleep by keeping it at a comfortable temperature, dark, and quiet. Consider using blackout curtains, a sleep mask, earplugs, or a white noise machine to block out disturbances if needed. Ensure your mattress and pillows are comfortable and supportive.

4. Diet and hydration

Be mindful of what you consume before bed. Avoid large meals, caffeine, and alcohol in the evening, as they can disrupt sleep. Opt for a light snack if you’re hungry, and stay hydrated throughout the day, but limit fluids before bedtime to avoid frequent trips to the bathroom.

5. Regular exercise

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise on most days, but avoid vigorous workouts close to bedtime as they might keep you awake.

6. Manage stress and anxiety

Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to calm your mind before bed. Journaling your thoughts and worries can also help clear your mind and reduce anxiety.

7. Limit naps

While short naps can be beneficial, long or irregular napping during the day can negatively affect your night-time sleep. If you choose to nap, aim for 20-30 minutes and do so in the early afternoon.

8. Exposure to natural light

Exposure to natural light during the day helps maintain a healthy sleep-wake cycle. Try to get outside in natural sunlight for at least 30 minutes each day. 

9. Consider sleep aids

Natural sleep aids like GoCalm™ and GoCalm Pulse™ can be very effective in promoting relaxation and better sleep. Our devices transmit low-frequency micro-current pulses through acupressure points to help your body enter a relaxed state naturally.

10. Your sleep position

Your sleep position can impact the quality of your sleep and your overall health. Side sleeping is generally recommended for most people as it can reduce snoring and acid reflux, and it’s often the most comfortable for the spine.

Conclusion

Improving your sleep naturally involves making lifestyle changes and creating a conducive sleep environment. By incorporating these tips into your routine, you can enhance your sleep quality, reduce insomnia, anxiety, and stress, and wake up feeling refreshed and energised.