5 Natural Practices to a Better Night's Sleep

Sleep is the most under addressed and underrated part of our health in my opinion. Sleep effects every other part of our health. It is more important than diet and exercise and it may just be the reason why you aren’t realizing some of your health goals. So, what can we do to get a better night’s sleep?

Natural Light Upon Waking

Studies show that getting outside in the daylight, even on a cloudy day, within the first hour of waking can improve circadian rhythms. Morning light helps to regulate the secretion of melatonin. When you expose yourself to natural wide-spectrum light it shuts off melatonin production, boosts serotonin levels which improves melatonin levels at night, and energizes us with other needed neurotransmitters like dopamine. Light can even impact cortisol patterns. Wow! That’s a lot! So, grab your cup of Joe or kombucha and head outside in the morning. Or go for a morning walk or run. Whatever you do get outside. The fresh air will boost the health benefits as well.

Wait, wait. What if you live in Alaska, like my sister does? There is no daylight for most or all day in the winter. And even if you don’t live in Alaska daylight can be scarce in the winter mornings in many areas around the world. So, what are you to do? Thankfully as research and the importance of sleep and circadian rhythms grow inventions to address these aspects are born. I use a 10,000 lux UV-Free Day Light to mimic the suns rays and ensure I get all of the above benefits.

No Screens

Just as light effects melatonin production and circadian rhythms in the morning, light plays a role in the evening. As the sun goes down, we often turn to bright lit rooms and screens. The blue light that screens emit suppress melatonin production as daylight does. This is why I suggest at least two hours before bed to turn all TV, phone, and tablet screens off. I also suggest dimming the lights and using blue light blocking glasses. I have seen a huge difference in the quality and quantity of my sleep after beginning wearing these glasses in the evening. I just pop them on after my girls are in bed and wear them till I go to bed.

Dark Room

Now that we know how important it is to avoid too much light at night, let’s take it to the bedroom. Light pollution is a major problem, especially if you live in the city, or in Alaska in the summer. All kinds of lights come blaring into your room and can have a major effect on your sleep. Again, light suppresses melatonin. The darker the better. I suggest black out curtains or EZ blackouts. You will notice an immediate difference in the darkness of your room and quality of your sleep when blocking the light that sneaks in from your windows. Another option may be a simple eye mask, although if you remove the mask, you will risk exposure.

Low Temperature

Ideal bedtime temperatures are between 60 and 67 degrees Fahrenheit. Our bodies naturally begin to cool as bedtime approaches. Therefore, a cooler temperature signals to the body that it is time to sleep. Melatonin is more easily produced as your body’s temperature lowers. You are also more likely to stay asleep if your core temperature stays lower. At least an hour before I put my girls to sleep I lower the temperature in the house or I open windows, along with dimming or turning out all the lights.

Some people I know are warmer sleepers than their partners and they use a chili pad to help keep their body temperature lower.

Limit Caffeine

Avoid too much caffeine or at least limit yourself to drinking it before 1 PM. Some people are super sensitive to caffeine and metabolize it slowly, while others seem to be able to drink a latte before bed. No matter your perception of how caffeine effects your sleep studies are showing that caffeine 0, 3 and 6 hours before bed DOES effect the quality and quantity of your sleep. So enjoy that caffeine, but limit it and try to keep consumption before 1 o’clock.

Some of my favorite low caffeine or caffeine free beverages include: kombucha, Rasa, Four Sigmatic beverages, dandelion and chicory. Most of these, minus the kombucha, can be stirred up with your favorite creamer and enjoyed like a hot cup of coffee.

Do you have trouble sleeping? Have you tried any of these practices? Did they work for you? What practices have you found that helps? I’d love to hear in the comments below.