6 Ways to Naturally Improve Your Sleep Routine Without Medication

Do you have trouble sleeping? Find out how to beat insomnia and sleep better without a prescription. 

Key takeaways:

  • Your diet may interfere with your sleep 
  • Reducing your screen time can help you sleep better 
  • Meditating before bed might help you wind down and calm your nerves
  • Doing salt therapy is an excellent way to improve sleep 

You probably know that poor sleep can affect your productivity and alertness during the day. Instead of waking up refreshed and energetic, you feel sluggish and tired. Even worse, poor sleep quality may lead to health conditions like high blood pressure and diabetes. 

Some medications aim to help with insomnia, but they often come with side effects and it’s too easy to become addicted to them. 

If you want ways to improve your sleep routine naturally, beat insomnia, and sleep through the night, we have six ways to do so. 

Monitor your diet 

If you are struggling with insomnia, consider what you’re eating or drinking. Drinks that contain caffeine like coffee or soda are notorious for keeping people awake at night since they are stimulants. Avoid drinking caffeine four to six hours before bed. 

Your sugar intake could also have an impact on your sleep quality. Sugary foods increase your energy, so avoid eating them about two hours before you go to sleep. 

What could you eat to improve your sleep routine? Nuts like almonds, walnuts, pistachios, and cashews are good for promoting sleep because they contain melatonin, as well as magnesium and zinc, which are essential for bodily processes.  Research has found that eating fatty fish like salmon may also help you sleep because it provides Vitamin D and omega-3 fatty acids, which regulate serotonin. 

Try drinking chamomile tea after your dinner, also, since it may help you relax by soothing your muscles. Be careful, though; if you drink chamomile tea just before going to bed, you might have to use the bathroom during the night. 

Exercise regularly 

Regular exercise helps you stay healthy and it could help you sleep better. Aerobic exercises, done at least a few hours before bed, may help you fall into a deep sleep quickly. 

During deep sleep, your mind and body rejuvenate, helping you feel refreshed when you wake up. If you don’t exercise often, start with exercises that you’ll enjoy. This will make it easier to stick to it. 

Reduce screen time before bed

It’s often difficult to stay away from your phone, especially if you want to read one last message or make your last post on social media for the day. However, prolonged screen time can definitely affect your sleep routine. 

Your body produces a hormone known as melatonin which makes you feel sleepy at night. Blue light from your phone or computer prevents your body from producing melatonin, making going to sleep difficult. 

So, how can you reduce screen time? Try putting your phone away from your bed when you are going to go to sleep. If you must perform essential tasks on your phone or laptop, do it about an hour before you lay down. 

To help you relax for sleep, try reading a book or playing some relaxing music instead of using your phone. In instances where you still must be on your phone when you are in bed, use the night-time mode or reduce the brightness of your screen. 

Practice relaxation techniques

Trying to fall asleep, especially when you’re stressed, can be a daunting task. Stress usually causes an increase in your heart rate which can keep you awake when you want to catch some zzz’s. Relaxation techniques can help you slow down your heartbeat and breathing and put your mind at rest so you sleep better. Here are some relaxing techniques that may enhance your sleep routine:

  • Mindfulness meditation: The key to practicing meditation is to know how to control your breathing. If you are new to meditation, it might take a while to master it. Always concentrate on how your body feels when you breathe while inhaling or exhaling. Try to empty your mind of any thought that will distract you. Don’t worry if your mind drifts; just let it be. Meditation is more effective in a quiet and relaxing atmosphere. 
  • Guided imagery: With guided imagery, focus on an image that helps you relax, perhaps the image of a place like a beach or a park. Sit or lay in a comfortable position and intentionally think about the details in the image. You’ll feel your body and mind relax after a while. 
  • Sound meditation: Soothing sounds like rainfall, waves, and piano music can help you relax, putting you in a position to fall asleep easier. Search for relaxing sounds on YouTube.  

Try these relaxation methods until you find the one that’s the perfect fit for you.

Create and follow a sleep schedule

Sticking to a sleep schedule can help enhance your sleep routine. When you sleep and wake up at the same time every day, your body will get used to your schedule. Experts recommend 7.5 to 9 hours of sleep every day, so set a timer/alarm to ensure adequate sleep. Don’t worry if you feel sleepy outside your sleep schedule. 

Paying attention to your body is essential for better sleep. Your schedule will serve as a guide, so don’t worry if you’re not doing it perfectly. 

Use salt therapy

Salt therapy, also known as halotherapy, involves breathing in air infused with tiny salt particles to help you breathe better and relax. We offer salt therapy in a cool, spa-like atmosphere. The calming environment coupled with salt therapy will help relax your muscles, ease your mind, and make falling asleep simpler. 

If you snore, salt therapy is an excellent solution because salt has anti-inflammatory, antimicrobial, and anti-bacterial properties that reduce congestion and swelling in nasal passageways. This opens inflamed airways, reducing snoring and allowing oxygen to flow. Salt therapy also supports your immune system. As you breathe in the dry, microscopic salt particles, they help mucus leave, taking with it germs and toxins. Additionally, salt therapy supports T-cell production, aiding the body’s natural defenses. 

Overall, salt therapy reduces stress, opens your airways, supports your immune, nervous, and lymphatic systems, and clears your mind, enabling you to get sleep better. 

To get the best results from salt therapy, schedule periodic sessions with the professionals. If you are looking for a warm and friendly environment to experience all the benefits of salt therapy, you’ll love The Salt Suite. We offer dry salt therapy in a soothing and calming atmosphere, leaving you relaxed and de-stressed. With our team of professional consultants, you’ll get nothing but the best. Contact us to get started. 

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