Natural Ways to Get Better Sleep
March 25, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
“Drift into dream land.”
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We all know the feeling of tossing and turning at night, staring at the ceiling, and willing ourselves to fall asleep. Whether it’s stress, too much screen time, or an inconsistent bedtime routine, getting quality sleep can sometimes feel impossible. The good news? There are plenty of natural ways to encourage restful, rejuvenating sleep without relying on sleep aids. Here are some simple and effective ways to improve your sleep naturally!
Sip on a Soothing Bedtime Tea
A warm cup of herbal tea can work wonders in preparing your mind and body for sleep. Certain herbs have natural calming properties that help promote relaxation and ease anxiety. Some of the best teas to drink before bed include:
-Lavender Tea – Helps reduce stress and promotes relaxation with its soothing aroma.
-Valerian Root Tea – A traditional sleep aid that may help you fall asleep faster.
-Peppermint Tea – While known for aiding digestion, its calming effects can contribute to better sleep.
Swap Screens for a Good Book
Scrolling through your phone or binge-watching a show right before bed might seem relaxing, but the blue light emitted by screens can actually interfere with melatonin production—the hormone responsible for regulating sleep. Instead, opt for a calming bedtime read. Choose books that are uplifting, slow-paced, educational, or gently engaging rather than suspenseful page-turners that might keep you awake longer than intended.
Create a Relaxing Pre-Bedtime Routine
Your body thrives on routine, and a consistent wind-down ritual can signal to your brain that it’s time to sleep. Consider incorporating activities like taking a warm bath with Epsom salts and lavender oil, practicing deep breathing or meditation, listening to calming music or nature sounds, and writing in a gratitude journal to clear your mind.
Keep Your Bedroom Cool, Dark, and Quiet
Your sleep environment plays a huge role in how well you rest. Make your bedroom a sleep-friendly sanctuary by keeping the temperature between 60-67°F if you can, use blackout curtains or an eye mask to block out light, drown out noise with a white noise machine or fan, and invest in a comfortable mattress and pillows.
Try Natural Sleep Supplements
Certain natural remedies can support better sleep without the grogginess that comes with some medications. Some options to consider (after checking with your healthcare provider) include:
-Melatonin – Supports the body’s natural sleep cycle.
-L-theanine – An amino acid found in green tea that helps calm the mind.
Limit Caffeine and Heavy Meals Before Bed
That late-afternoon coffee or heavy dinner might be keeping you up at night. Try to avoid caffeine at least 6 hours before bedtime and opt for lighter evening meals. If you need a bedtime snack, reach for foods that support sleep, like bananas, almonds, or warm milk with a dash of honey, which has been shown to aid in health sleep as well.
By making a few small changes to your nightly routine and prioritizing relaxation, you can set yourself up for deeper, more restorative sleep. Whether it’s sipping on a cozy cup of tea, reading a good book, or creating a peaceful bedroom environment, these simple habits can make a world of difference, and soon enough, you’ll be drifting into dreamland with ease!
