How to get better sleep naturally with holistic methods

It might be the easiest way to improve your health: Close your eyes, relax and go to sleep.

Quality sleep is vital for physical and mental health. That’s why most adults should aim for 7-9 hours of shuteye every night. That downtime allows your body a chance to do many important things, like:

• heal your cells
• cleanse toxins
• boost your immunity
• control your blood sugar
• strengthen your memory.

What is sleep hygiene?

Sleep hygiene refers to the sleep habits, good or bad, you develop over time. Good habits promote restful nights and daytime alertness. They’re essential for maintaining cognitive function, emotional well-being and physical recovery. Poor sleep habits are linked to things like increased inflammation, higher blood pressure and a greater risk of chronic conditions such as heart disease and diabetes.

Sleep helps your brain and body reset

The glymphatic system is your brain’s waste-clearing mechanism. It’s most active during deep sleep, flushing out toxins and waste proteins. Sleep supports your body’s overall detoxification system, including the liver and cellular pathways.

How to improve sleep hygiene

One of the best ways to improve sleep is by getting some morning sunlight. Exposure to this early-day light helps regulate your circadian rhythm, also called the sleep-wake cycle, which makes it easier to fall asleep at night.

Aim for 15-30 minutes of morning sunlight during a walk, while doing stretches on the lawn or enjoying a cup of coffee on the deck or porch. Here are some additional ideas:

• Limit naps and late-day stimulants. If you nap, do it earlier in the day and for no more than 20-30 minutes. Avoid heavy meals, spicy foods and alcohol close to bedtime, as they can disrupt digestion and disturb sleep.
• Limit screen time before bed. Blue light from phones, tablets and computers suppresses melatonin production, making it harder to fall asleep. Avoid using these electronic devices at least one hour before bed.
• Create a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This regulates your circadian rhythm, making it easier to fall asleep and wake up naturally.
• Optimize your sleep environment. Keep your bedroom cool, around 60–67°F, to help promote deeper sleep. Find ways to make the room dark and quiet. Use a mattress and pillow that support your spine.
• Establish relaxation rituals. Develop a routine for winding down the day. Consider stretching, progressive muscle relaxation and breathwork to relax your body and mind. Add calming scents like lavender or cedarwood essential oils to increase effectiveness.

7 natural methods to improve sleep quality 

Some people find sleep improves even more by combining general sleep hygiene goals with these holistic approaches.

Melatonin  

Melatonin is a hormone produced by the pineal gland that regulates your sleep-wake cycle. It’s naturally released in response to darkness, signaling to the body that it’s time to rest. Melatonin supplements are sometimes used to help with sleep issues, including jet lag, insomnia and circadian rhythm disorders. Melatonin’s effectiveness can be enhanced with a personalized sleep plan and lifestyle adjustments. A doctor should manage melatonin to ensure proper dosing and timing — and because prescription melatonin offers more reliable quality than over-the-counter supplements.

Chamomile tea

Chamomile tea is commonly used to reduce insomnia, anxiety and sleep disturbances because it contains apigenin, a flavonoid that produces a mild sedative effect. Patients on blood thinners should check with their doctor before trying chamomile tea. It may interact with anticoagulants, increasing bleeding risks. It can also be a problem for people who are allergic to ragweed, daisies and marigolds. If you try tea for sleep, drink it 30-60 minutes before bed to support better sleep. For a stronger effect, combine chamomile with passionflower or lemon balm teas.

Warm milk  

Warm milk may promote sleep, but its effectiveness is related more to psychological comfort and nutritional content rather than a powerful sedative effect. The protein in milk can support blood sugar stability, which may help improve sleep quality and reduce nighttime wakings, particularly for people who are prone to blood sugar fluctuations.

Magnesium

Magnesium can effectively support sleep by promoting relaxation, reducing muscle tension and calming the nervous system. It reduces cortisol levels, regulates melatonin production and activates receptors in the brain that create a calming effect. Your health care provider can recommend the appropriate dose of magnesium and monitor for any side effects.

Chinese herbal medicine

Chinese herbal medicine has been used for centuries to improve sleep quality. The formulas used in herbal medicines target the root causes of some sleep issues related to energy and channels where it passes in the body. Consult with a licensed provider of Chinese herbal medicine to ensure accurate diagnosis and treatment.

Acupuncture and acupressure  

Acupuncture places small needles in specific places of the body to help regulate energy channels. Acupressure uses the same principles but with finger pressure instead of needles. Both practices promote sleep by calming the nervous system — thereby reducing stress and regulating the body’s energy flow, known as qi (pronounced “chee”).

Acupuncture and acupressure activate the parasympathetic nervous system, also called “rest-and-digest mode.” In this way, they calm the nervous system, enhance circulation and reduce cortisol levels. Research has found acupuncture also increases nighttime melatonin secretion, which improves sleep quality and duration for people with insomnia. Additionally, people with chronic pain often report better sleep after acupuncture thanks to a reduction in their symptoms.

Reflexology

Reflexology is effective for improving sleep quality by stimulating specific pressure points on the feet that correspond to different organs and systems of the body. It can promote deep relaxation, reduce stress and enhance your body’s natural healing processes — all things that contribute to better sleep at night. Reflexology can be a helpful part of a relaxation routine when done 30-60 minutes before bedtime.

Finding a natural way to sleep better

While our bodies are wired to get tired at night, the stimulants and excessive light of our modern world can throw off our internal clocks. If you’re having trouble getting consistent quality sleep, your health care provider can discuss which of these remedies may be helpful. They may refer you to a sleep specialist, an acupuncturist or an integrative and functional medicine provider to help you find a way to get the sleep necessary to live a healthy life.