If you are struggling to sleep, you are not alone. I’ve been there too, and it’s no joke. Getting 7-8 hours of restorative sleep is one of the pillars of health. If you’re reading this, I hope this information helps you! Learning these things have certainly helped me personally.
There are many complicated reasons for not being able to sleep. This probably won’t be the only article you read about it. However, if you have been searching for answers, my goal is to empower you to look for answers in places you may not have considered before.
Here are my top holistic tips for getting a good night’s sleep:
Table of Contents
Medical Disclaimer
The information on this page is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. I am not a doctor or medical professional. Always consult your physician or qualified healthcare provider with any questions about your health or medical conditions.
Try Magnesium Before Bedtime
Magnesium has a wonderful calming effect on the human body. It is also an essential mineral, and many are unaware they are deficient in it.
If taken before bed, magnesium can aid in sleeping because of its relaxing effect. I personally take magnesium glycinate/malate because magnesium citrate can cause your intestines to become a “running river” if taken at higher doses. There are lots of great products on the market for sleeping that contain magnesium as a primary component.
Make Your Room Dark
Blackout curtains are your best friend if you are trying to sleep. This is because our brains have natural “light detectors” when it’s time to sleep. If our eyes detect any light when trying to fall asleep, it says to your brain to “Wake up! It’s morning!” And that light can travel right through your beautiful eyelids.
Once you have your room dark, also look for any electronic offenders with little LED lights that could thwart your best laid plans for a good night’s sleep. If you see any, grab a roll of black electrical tape – it will cover little indicator lights beautifully, and it is easily removed.
Eye masks are an additional option if you cannot install blackout curtains. You can find masks online padded with foam so as not to touch your eyelashes.
If you are traveling, you can purchase travel blackout curtains as well. I have not tried these personally, but I will be adding them to my “get a good night’s sleep” kit for my next trip.
Don't Eat 2-3 Hours Before Bed
With a little wheelpower and discipline, you too can stop eating before bed! (No, seriously, I used to have this bad habit, but broke myself of it and my overall health is better for it. Yay!)
If you eat right before bed, you are basically diverting some of your body’s energy and resources to your digestive system instead of rest. Your brain performs complex processes at night while you sleep, like moving memories to long-term storage. Some of these tasks might not get fully performed if your body is busy breaking down a hamburger or a bag of chips. Oops!
Notable Tidbit
Eating right before bed can cause your insulin to spike. Over time this can contribute to the development of insulin resistance, a pre-cursor to diabetes. Ut-oh! Put down that box of cookies! You can do it!
Go For A Walk
It’s no secret that exercise is great for our bodies. And you don’t have to powerlift like Arnold Schwarzenegger to reap the benefits. Just simply walking does wonders for multiple systems in our bodies, ultimately aiding in getting great sleep.
(Yes, I am still working on this too, but we can do it, right??? Right!!!)
I’ve researched this topic extensively and the experts are divided on whether vigorous exercise is good before bed. Some say yes, some say no. So listening to your own body is your best bet if you want to exercise at a level beyond moderate walking.
Avoid Disturbing Images or Conversations
Don’t watch anything before bed that is emotionally challenging or extremely negative. It can put your brain into overdrive processing disturbing images or replaying negative words. That in turn may make it difficult to drift off into bliss.
This can also apply to difficult conversations. Save those for another time if avoidable. It is rare that a major problem gets solved right before bed.
Instead focus on putting your mind at ease and rest before bedtime.
Cool Your Room (Ice, ice baby!)
It doesn’t work for everyone, but lowering your room temperature is known to have a positive effect on sleeping. Everyone’s perfect temperature is different, but give it a try.
DISCLAIMER: If you have a sleeping partner, please discuss lowering the thermostat with them first. (You may need to buy them a full-length parka. Just kidding!) However, if you can tolerate it cooler, it can help your body regulate and sleep more deeply.
Make a List
Our brains are still more of a mystery than the deepest parts of the ocean. But did you know that you can trick your brain?
If you are thinking about tomorrow, concerned about how much you need to accomplish and thinking about a bazillion things, write them down. Keep a pad with a pen by your bed, or grab your phone quickly, and write down a list of all the things concerning you:
- something you need to get at the grocery
- a call you need to make
- something you need to repair
- an astrophysics problem
- why do toes look weird?
- the meaning of life
Just write it down and your brain will believe it’s done. Consequently, you can get a good night’s sleep instead of riding a carousel of perplexing issues all night long.
Try it – it works! 🙂
PRO TIP
Before you go to bed, say to yourself:
“Well, I can’t fix it right now so I might as well get a good night’s sleep!”
Play a Game with Your Brain
I found this fascinating article by Dr. Joseph Mercola on the topic of sleeping. He is a wealth of holistic and medical information, but he has been especially helpful to me on the subject of sleeping.
If you deal with your mind racing before bed, below is a link that will teach you how to “play a game with your brain” to calm it down so you can drift off to sleep.
I have tried it myself, and it totally works. You’ll be surprised at how creative your mind can be going thru this exercise. Give it a try!
How Cognitive Shuffling Helps Quiet Racing Thoughts and Support Better Sleep
In Conclusion
There are many other reasons for not sleeping I didn’t cover here, such as mental health, pain or circadian rhythms. However, this article covered reasons that I have encountered myself and addressing them have helped me tremendously. I encourage you to research them on your own.
Sometimes it helps to know the right question to ask.
Thanks a ton – Your feedback is much appreciated and helps me improve. Have a lovely day!