In this article, you’ll learn how to get better sleep using essential oils, herbs, foods, and sleeping hacks that can help you get deeper sleep, and feel younger and more energetic.
When you’re not sleeping well your organ systems overwork and don’t have enough time to regenerate and recover which can unbalance cortisol and melatonin and causes you to age faster.
Also, you start getting dark circles under your eyes, and your adrenals get fatigued.
How to get better sleep at night naturally
Foods high in healthy fat
One of the diets that can help you to get better sleep is keto or ketogenic diet, which is higher in fat and lower in carbs as it balances out your hormones. Paleo diet is another option, and the point is to consume less carbohydrate and sugar.
When you over-consume carbohydrates or sugar, it starts taxing your pancreas, causing your insulin receptor sites to get burnout, which then leaves extra sugar in your bloodstream. This process causes inflammation in your body and gets insulin imbalanced, which can affect other hormones like cortisol, estrogen, progesterone, melatonin, leptin, and ghrelin, to name a few.
All of these hormonal imbalances, make you stay hungry, start cravings, and irritable, and don’t burn as much fat.
Therefore, first step to get better sleep is getting the excess sugar and carbs out of your diet. Consume healthy fats like coconut, avocados olives, nut butter, tahini, nuts, seeds, bone broth, and wild-caught salmon. Bone broth is loaded with glycine and other amino acids to help you sleep better. Wild-caught salmon contains a compound called Astaxanthin which is anti-inflammatory and antioxidant that help you sleep better.
Add magnesium in your diet
Some of the top magnesium-rich foods include seeds like sesame and pumpkin seeds, grass-fed beef, and wild-caught salmon. The best one is spinach as is highly loaded with magnesium, the relaxation mineral.
Add anti-inflammatory herbs in your diet
Anti-inflammatory herbs like turmeric and rosemary can improve sleep.
Add specific supplements in your diet
You can take a magnesium supplement 300 and 500 milligrams a day. As you might know, magnesium is known as the calming mineral. In addition to that sometimes if you’re really not sleeping well and your problem is severe, you can use melatonin supplement. Melatonin is the hormone in your body which regulates the sleep-wake cycle.
Of course, you should consult your doctor before taking any supplements.
Another supplement is Theanine, an amino acid naturally found in coffee, which is also very calming to the body.
Use essential oils
Lavender essential oil is the perfect essential oil for calming the body and providing you with a good night’s sleep. Chamomile essential oils work the same, too.
Sleeping hacks that can improve your sleep quality
The most effective way is to take a hot bath at night after dinner in and add one cup of Epsom salts (the best magnesium source), 20 drops of lavender essential oil and soak in the bath for 20 minutes and listen to some calming music.
It relaxes your body probably more powerfully than anything else.
Another way is to walk in nature as it is very calming, especially in the evening.
Third effective way is reading a paper book.
We’re looking at blue lights emitting from computers, cell phones, TVs throughout the entire day until seconds before we try and go to sleep. Blue light keeps your brain awake, and it takes a while for your body to increase melatonin and decrease cortisol to make you sleep.
Therefore, you might be sleep, but you’re not getting quality sleep, so if you want to watch a TV program, do it before 9:00 p.m. or 10:00.
Notice that if you get less than seven hours of sleep at night, it increases your risk of the cold flu, emotional stress, depression, anxiety, weight gain, risk of chronic illness and disease, even conditions like cancer.