Do you have trouble falling asleep at night? Do you wake-up feeling groggy and tired? Here are some natural methods to both fall asleep faster, and wake up feeling well rested.

1. Consistency


Children, and adult alike, are creatures of habit. By sticking to a regular sleep schedule, you encourage your body to follow its natural sleep rhythm. Many are built for a certain amount of sleep per night, and if you ensure you’re waking at a consistent time every day, you’ll fall asleep around the same time every evening.

2. Healthy Eating

Obesity is directly correlated to diet, and the rise of sleep apnea is tied to obesity. A healthy lifestyle will put less strain on your body during sleep cycles to deliver enough oxygen to your brain. A good night’s sleep relies on a steady airflow.

Reduce Alcohol Consumption

Alcohol consumption can constrict blood vessels, which ultimately diminishes circulation. The constriction of blood vessels reduces circulation, including blood flow to the head. Some people also suffer from various levels of allergic reactions to alcohol consumption. Symptoms include stuffy nose and nasal passage, which in turn reduce airflow, increasing the likelihood of snoring, and decreasing blood circulation.

No Caffeine

It should go without saying that caffeine before bed is a no, no. Although many have developed a caffeine tolerance, the nature of the stimulant is to depress the brain receptors responsible for feeling tired. Determine how late you can’t have caffeine and then stick to it.


3. Exercise

A critical factor to anybody’s sleep is your overall health. Regular cardiovascular exercise (running, swimming, burpees, etc.) improves the quality and duration of sleep. Benefits of regular exercise go beyond a healthy lifestyle that directly contributes to better rest, but it also helps to body maintain chemical balance, including melatonin.

4. Quiet Time.


Plan a quiet time before bed. If you’re consistently on screens, eliminate all screens at least 30 minutes prior to bedtime. Screen glare mimics sunlight, tricking the body to stay awake. Taking time before bed to unwind will help you process a scattered mind, those who overthink, or think a mile a minute. Ever go to bed and your mind starts racing about your day and all of your problems ahead of you? Process these thoughts ahead of time, giving your mind a chance to slow down before shutting off.

5. Climate

Too hot or too cold? err on the side of cold. Too much light or noise in your bedroom? Add blackout curtains and soundproofing.

6. Track Your Sleep Patterns

There are apps that enable you to record yourself while you sleep. This may sound creepy, but it will reveal to your how much, or little, you snore. It could reveal serious problems such as breathing stops during the night, indicative of a deeper issue of sleep apnea. There are a number of apps to choose from that include free-trials. Try one out and listen to yourself sleep, but also discover how much you toss and turn during the night.

7. Control Your Snoring

When you have your sleep pattern data (or maybe you already know from an insightful sleep partner), try to reduce your level of snoring. Snoring is a constriction of airflow, and if it’s too pronounced, you will experience restless nights of sleep, and wake up feeling less than fresh. Try some

Try some natural remedies to control snoring ranging from breathe-right strips, devices designed to open your nasal passages, or a different pillow that will raise your chin while sleeping.

8. Change Your Sleeping Position

Changing your sleeping position may be difficult at first, but back sleepers tend to have more snoring issue because of, well, gravity. The depression of the nasal and throat while back sleeping close the airway more so than side or front sleepers.