6 Simple Habits to Improve Your Sleep Naturally
Sleep
6 Simple Habits to Improve Your Sleep Naturally
Habits to Improve Your Sleep Naturally
Revised and updated February 2020 from original post. Updated October 2023
To improve your sleep, it is important to be intentional with ending your day in a positive and comforting way. To do this, you must give yourself permission to be more mindful of what has gone well throughout the day.
Each day is a chance for new opportunities. These opportunities can be difficult to grasp and accept as an opportunity for personal development, because many of us focus on negativity throughout the day. Our perspective in life impacts our stress tolerance, in addition to, how we perceive events throughout our day.
“Don’t Make it a habit to go to bed mad.”
The quote above is quite common. I’ve heard it a thousand times. The issue- as I share with my clients- if an individual is instructed to remove an emotion or coping skill- one must offer a replacement. So, although the instructions don’t go to bed mad is significant…what do you do to replace the feeling of frustration or anger? I mean…if you are upset, how do you not go to bed upset so you can fall asleep more quickly and rest more soundly?
I've had many opportunities working with my clients, as well as myself, to process the filter that so many of us live by to find the "glass half full." Often our emotions get in the way of what is important throughout the day and we ruminate on events and words that offended us. Focusing on the negatives throughout the day, despite having positive interactions and outcomes, leads to a type of distorted thinking called disqualifying the positives. But this post is changing that! Right now!
And trust me…I understand that change can be difficult. I agree, that change CAN be difficult but not impossible. So as a therapist, I highly recommend that you review the steps provided and pick the ones you feel are doable for you. Remember to practice, practice, and… practice some more.
Let’s be mindful that prior to going to bed, although the sun is no longer visible, the day (yes… night time) has not ended.
Check out the habits to improve sleep naturally below. Also, below is an infographic for quick review. I highly suggest printing out the infographic and placing it near your bed as a reminder. Feel free to share or pin the image as well.
Save this infographic to return to this article.
Simple Habits
Infographic
Habits to Promote Sleep
1.Say"yes" to yourself
It’s important that you place your mental health and physical health as a priority. It’s OK to give yourself 5 minutes or even 3 hours a day to address your health concerns.
When you say yes to yourself, you're saying the following:
- Yes, I have to care for me and my health is just as important as anyone else.
- Yes, self-care starts right now...today...at this moment.
When you say yes to others’ needs, you are putting yourself last. It doesn’t hurt to care about others and for other individuals, but it is extremely difficult to do so if you are not at your healthiest.
2. Review your day
This is the best time to get out a piece of paper and pencil to create a Gratitude List. A gratitude list is a list of positive experiences and attributes you’ve experienced throughout life or simply throughout the day. I suggest placing your gratitude list on your nightstand to write and review prior to going to bed. Particularly during those times, your mind continues to wander and race- it just may help you focus and allow the mind to rest.
Here are some sentences to get you started:
-Waking up and seeing the sun was out.
-I’m grateful you were able to speak to someone you cared about.
-I’m grateful you made it to and from work.
Remember don't disqualify the positives. Focusing on the positives can change your mood and help you view your day differently.
3. Take Inventory of what's around you
This technique can be done anywhere with the use of your 5 senses: sight, sound, touch, taste, feel, and smell. It grounds you to the present moment.
Here’s how you do it:
Pay attention to your environment- to what you see, hear, feel, and smell.
Focus on the colors of the room. Make an effort to count the chairs in the room. Take a piece of peppermint. Pay close attention to the taste. Slowly breathe in and out. Is the air you inhale cooler than the air you exhale?
4. Ensure your environment is conducive to relaxation
Focus on the following questions:
-Is your room arranged in a way where relaxation is the ultimate goal?
-Is the room clear of clutter or organized?
-Are there any electronics on or close by (i.e. cell phone, tablet, television)? If so, it may be best they are off. Or dim -them and utilize a comfortable view to reduce the blue light.
-If there are electronics on in what way are they assisting with relaxation?
-Are the shades lower to promote a calming ambiance?
If you need help with creating a calming space this link may help you. Calming Space, you can even set up your office space for professional success or to help with increasing life balance and prosperity.
5. Aromatherapy and Herbs
There are natural scents that promote the feeling of relaxation. Before you go to the store and make a purchase ask yourself the following questions:
Is the scent of my home appealing?
Is the scent of my home relaxing?
Is there something I can remove that may improve the aroma?
All-natural sleep aids:
-Lavender is known as a natural remedy for its relaxation qualities. Ways to incorporate lavender: use of essential oils, purchase a lavender planet for homegrown relaxation, or incorporate lavender in tea and foods.
-Hops are the flowers (also called seed cones or strobiles) of the plant Humulus lupulus. Hops are well known for beer; however, hops are a natural sedative for sleep and have been used to decrease anxiety and to promote sleep. Purchase dry hops and place them in a bowl near your bed. Alternatively, sew them into a small satchel and place them under the pillow for a night of good night's sleep.
6. Tomorrow provides more opportunities
Review all of the steps you choose to utilize from this blog post.
When you awaken the following day, there will be evidence of your gratitude and restorative moments near your bed. It may be helpful to begin your day by reviewing your list to help improve your mood and expectations throughout the day, thus improving your sleep.
And there you have it…
action steps to help improve your sleep.
Remember whatever you choose from this list, it is suggested that you practice that skill more than once, more than twice. And if you do not find a benefit in utilizing that technique, then it’s probably time to try another one.
What helps you to improve your sleep? Is there something on the list you wish to try? COMMENT below.
If you have enjoyed the valuable tips provided on this topic, then I have an amazing opportunity for you at the Worthy of Wellness Women’s Summit taking place on Saturday, March 16, 2024! Click here to learn more.
Written by: Reynelda Jones, LMSW, CAADC,ADS, CIMHP
CEO and Lead Therapist of A Solution B
If you're in need of working through some issues and feel you would benefit from a holistic therapeutic approach, Contact me today for a session.
Join my Facebook Community, The Wellness Solution: Mind. Body. Home . The Wellness Solution community is open to women who seek wellness using holistic approaches by taking steps to address their mind, body, and home. In this group, members ask and answer questions, encourage, and support one another.
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