There’s nothing worse than not sleeping. And let’s be honest: when you’re tossing and turning at 3 a.m., you’re ready to try anything. Here are 9 creative ways to fall and stay asleep—naturally.
Welcome to bedtime 2.0.
Disclaimer: Not medical advice. All these remedies should be tried 30 to 60 minutes before bedtime.
The 10-3-2-1-0 Rule
10 hours before bed: No more caffeine.
Caffeine stays in our bodies for nearly 7 hours! At least 10 hours need to pass before the effects of caffeine truly wear off.
3 hours before bed: No more food or alcohol.
Late night snacks and drinking right before bed disrupts sleep by cutting your REM cycle short and can make falling and staying asleep more difficult. Even worse for you, that late-night ice cream becomes fat deposits during sleep.
2 hours before bed: No more work.
Creating space between finishing work and going to bed allows for your brain to disengage from activities, decreases stress and adrenaline so you can hit the pillow relaxed.
1 hour bed: No more screen time.
Blue light from your screens reduces the amount of time you spend in REM or rapid-eye movement sleep which is needed for cognitive functioning.
0: The number of times you hit the snooze button.
Not only does hitting snooze disrupt your REM sleep, the sleep we get right before waking up, but waking up and falling back to bed actually makes us more tired.
Valerian root
The medicinal use of valerian root dates back to Ancient Greece and Rome. A sleepy time tea with valerian root reduces the amount of time you need to fall asleep and is considered a natural sedative. Whether you are working with loose leaf or a tea bag, steep for around 10 minutes. Valerian root is supposed to make you have more vivid dreams, so if you struggle with nightmares, maybe avoid this one. Do not give to children under 3 years of age.
Box breathing
Box breathing, also known as square or four-square breathing, is known to lower blood pressure, regulate body temperature, reduce stress in the moment, and help with anxiety. Deep breathing can also help you relax before bed. Be sure to be sitting upright, in a low-lit, comfortable environment.
Step 1: Exhale slowly through your mouth, releasing all the oxygen from your lungs while counting slowly to 4.
Step 2: Inhale slowly and deeply through your nose for 4 counts. Feel the air fill your lungs, one section at a time, until your lungs are full. You should feel the air moving into your abdomen.
Step 3: Hold your breath for another count of 4.
Step 4: Exhale again slowly for another count of 4. Be conscious of the air leaving your lungs.
Step 5: Hold your breath again for another 4 counts. Repeat this process 3 more times.
Magnesium
Magnesium relaxes your muscles and calms your nervous system. You can take magnesium in a supplement or powder created for sleep. Try taking 200-400 mg before bed to start.
Tart cherry juice
Drink a ½ cup of tart cherry juice before bed, it’ll act as a natural melatonin and stabilize your blood sugar. Here’s a previously viral mocktail recipe to get you started.
Warm showers
Warm showers or baths relax the body before bed. The drop in body temperature afterward triggers sleepiness.
Keep cool at 65 degrees
Hot and bothered? If your room is cool, around 65 degrees to be exact, you are more likely to stay asleep.
Turn off screens
This one is easier said than done, but it’s essential. Stop the scroll, whether it’s on the TV, computer, or phone, because blue light kills your natural melatonin. You also will sleep more soundly without your phone next to your head due to EMF waves and Bluetooth frequencies.
Lavender
Use a lavender essential oil roller, aromatherapy or even a tincture spray on your person and your pillow. Be sure to apply consistently each night. Lavender helps relax the nervous system and improve sleep quality, according to studies.