How to Have a Better Sleep

Are you wondering how to have a better sleep? Are you looking for tips on how to get better sleep? Or on how to sleep better at night naturally? Keep reading because I’m sharing my top tips as a Registered Holistic Nutritionist working in clinical practice for over 10 years.

There’s a reason for the old saying that everything looks better after a good night’s sleep. How much sleep we each need differs, but we all need sleep to recover from the daily stresses of life.

Some people think it’s possible to sleep less on weekdays and then to make up for lost time on the weekend, but the truth is you can’t “recover” lost sleep. It’s much better to prioritize getting a good night’s rest as often as possible instead of trying to bank those hours for the future.

So, here are top tips on how to have a better sleep tonight.

1. Minimize your exposure to artificial light before bed.

This is absolutely vital because of the impacts of artificial light on our circadian rhythm.

Our circadian rhythm is our body’s natural 24-hour cycle, regulating sleep, wakefulness, and other physiological processes in response to external cues like light and darkness.

It’s a double-edged sword because sleep plays a critical role in maintaining this rhythm. At the same time, inadequate or disrupted sleep can throw off the body’s internal clock, leading to fatigue, mood swings, and difficulty concentrating. Both can confuse the circadian system, impairing our energy levels and overall health.

Even minimal amounts of light can affect your production of melatonin and the all-important and necessary reduction in your cortisol levels. Not only can this affect the quality and quantity of your sleep, but it can also cause you to put on weight! My advice?

• Keep the room as dark as possible by using dark curtains or blackout drapes, especially on windows that greet the morning sun.

• If you are travelling or sleeping in a room where the windows let in a lot of light, wear an eye or sleep mask to help protect your eyes from ambient and morning light.

• Be sure to cover up and/or remove light-producing equipment like alarm clocks. My alarm clock is very bright so I keep a book in front of it to block the light. It also keeps me from staring at the clock while time marches on.

2. Reduce use of electronic and other devices, especially before bed.

For many of the same reasons above, electronic and digital devices like cell phones, TVs, computers and others can stimulate your brain instead of relax it.  

This tip alone can be the secret to how to sleep fast in 5 minutes!

3. Keep to a regular or consistent sleep schedule.

A regular sleep schedule means going to bed and waking up at the same times every day, even on weekends. This offers a number of health benefits.

One of the biggest is that a consistent sleep schedule helps synchronize your circadian rhythm (as mentioned above), which supports your overall physical health and mental well-being.

There is even research that suggests that a consistent or regular sleep schedule may have heart health benefits.

4. Time your exercise properly.

It’s usually best to work out earlier in the day or no later than three hours before bedtime.

Exercise encourages your body to secrete cortisol, which stimulates your nervous system instead of relaxing it.  

This is another factor that affects your overall circadian rhythmn.

Your info is safe with me. I will guard it with my life and promise no spam, ever. I genuinely hate it as much as you do!

5. Keep your room cool.

A well-ventilated room set at a cool temperature supports the increases and decreases in your body’s temperature as it goes through the full cycle.  

Try it tonight and see if it helps you sleep better at night naturally.

6. Eat and drink right.

My advice?

• First, light suppers are easier for your body to digest. This can help improve your sleep quality.

• Say no to sugar and carb-only snacks before bed. These can send your blood sugar on a roller coaster overnight, leading to hypoglycemia. Include food sources of protein to help blood sugar levels remain stable all night.

• Say no to caffeine and foods that may contain it. This includes coffee, tea, green tea, chocolate and soft drinks. Saying no to alcohol is also wise because contrary to popular belief, alcohol does not support healthy sleep. Although alcohol may help you fall asleep, it tends to cause interruptions in the sleep cycle and reduce overall sleep quality.

7. Supplement wisely.

There are several supplements that can help support better sleep by supporting stress reduction, relxation, and regulating the sleep cycle itself.

Here are some commonly used and helpful supplements for sleep:

• Magnesium

Magnesium is a mineral that plays a key role in muscle relaxation and nervous system function. It helps activate the parasympathetic nervous system (the “rest and digest” system). It can help reduce feelings of anxiety or restlessness, making it easier to wind down and fall asleep. Magnesium also improves sleep quality.

• Myo-inositol

Myo-inositol is a naturally occurring compound, usually described as a sugar alcohol. Which is no surprise because it tastes sweet! Myo-inositol supports key biochemical processes like hormone balance and metabolic function (especially insulin sensitivity). It may enhance serotonin production, so it can increase relaxation and sleep quality. Because of these benefits, myo-inositol may be especially helpful for people experiencing anxiety, polycystic ovary syndrome (PCOS), or insulin resistance.

• L-theanine

L-theanine is an amino acid high in green tea. It is known to promote relaxation without causing drowsiness. It can help reduce stress and anxiety by increasing GABA, serotonin, and dopamine levels. These can help us fall asleep and stay asleep. It’s especially beneficial when paired with other sleep aids like magnesium or melatonin.

• Melatonin

Melatonin is a natural hormone the body makes to help regulate the sleep-wake cycle. Supplementing with melatonin can help if you experience sleep disruptions due to jet lag, shift work, or inconsistent sleep patterns.

I do not recommend melatonin for everyone. And if you choose to use it, only for short-term or occasional use because of its impact on the circadian rhythmn.

• Natural herbs like chamomile, valerian root, ashwagandha and many others

Always consult your health care practitioner about any supplements to make sure they are right for you. Even a supplement that is widely used and sold over-the-counter may not be a good fit for your specific symptoms.

Sleep supplements can be helpful on a short-term, occasional basis. However, it’s ALWAYS best to eliminate the root cause of your circumstances and symptoms, whenever possible.

8. Establish a peaceful bedtime routine.

Instead of watching TV or eating dessert, consider any of the following to create a healthy bedtime routine. They all make for a better bedtime now and in the future:

• Flower essences (and especially this flower and gem essence sleep blend!)
• Relaxing bath (helps moderate body temperature, ideal for bed)
• Yoga, gentle stretching or other relaxing exercise
• Reading a light, fun, non-serious book
• Aromatherapy
• Journalling
• Massage (my favourite!)

And be sure to try my favourite easy sleep meditation for bonus points.

Hopefully my top tips for how to improve sleep can help you enjoy longer, more restorative sleep.

For more serious problems like apnea or chronic insomnia, it’s always best to see your doctor or primary care provider for recommendations.

Want specialized one-on-one help to improve your sleep?

Book a free 15-minute Meet and Greet, and I’ll be glad to help answers your questions.

Do you have a favourite tip for how to sleep instantly? Share it with me below!

Life is a plate… Eat up!

Ashleigh