Getting a good night sleep is one of the most important things we can do to keep our mind and body happy and healthy. There are many natural and safe measures we can take to improve the quality of sleep.

Exercise – can help decrease arousal, anxiety and depressive symptoms, and helps to lift your mood and reduce stress levels.

Natural sunlight – exposing your eyes to natural sunlight in the morning can help strengthen your circadian rhythms (your body’s 24hr clock). It helps our body to know when it is morning, and when it is night.

Darkness – eliminate bright lights at night time. Darkness starts to stimulate hormones, particularly melatonin, which helps promote a restful night sleep. Avoid using any devices before bed, as this will delay the production of the melatonin hormone.

White Noise – works by creating a sound masking effect. So there is a steady background noise. The idea is that the masking effect will prevent other sounds from waking you during the night.

Weighted Blankets –  by applying gentle pressure, otherwise known as Deep Pressure Stimulation, it helps your brain switch from its “Fight or Flight” mode, to its “Rest and Digest” mode, calming your mind and body naturally.

Meditation – practicing mindful meditation that focuses on breathing and awareness of the present moment can help calm a racing mind which may be keeping you up at night.

Acupressure Mat –  these mats work by stimulating increased circulation, and can help release muscle tension and pain, helping you relax before bedtime.

Essential oils – these have been around for many years, and can help promote a good night sleep. They are known for their calming and soothing properties, and can help calm the mind and body.

Stimulants – avoid stimulants after 3pm. This includes coffee, soda, chocolate, tea, sugary foods and smoking.

Bedtime Routine – our bodies run on an internal clock, and consistency will help it run effectively.

If you are having trouble falling asleep, or staying asleep, it is a good idea to get up and do something relaxing, until you feel tired enough to fall asleep.

Finally, don’t give up. If you stick with these natural methods, you will be on your way to having a better quality sleep, and feel better for it. For majority of us, it’s our lifestyle that affects our sleep, which means it can be changed, to help us sleep better without the use of any medications.