Natural methods to improve sleep
As any functional medicine doctor will tell you, getting high quality sleep in sufficient quantities is an important part of a holistic health plan. At Tendwell, we tailor our integrative medicine plans to your unique needs, but we find that in almost all cases, improved sleep habits are an important part of your journey to wellness. Unfortunately, many of us struggle with getting quality sleep, and often turn to sleeping pills or other medications to help us rest. However, these pharmaceuticals come with side effects and can become addictive. Fortunately, natural and holistic methods can be just as effective in helping us sleep, without the negative consequences.
One of the most effective natural remedies for sleep is a relaxing bedtime routine. Taking a warm bath or shower, practicing meditation or deep breathing, and reading a book can all help calm the mind and body, making it easier to drift off to sleep. Engaging in calming activities before bed can signal to your brain that it's time to start winding down for the night.
Another natural method to improve sleep is through exercise. Regular physical activity has been shown to improve sleep quality and duration, as well as reduce symptoms of insomnia. However, it is important to avoid exercising too close to bedtime, as it can raise your heart rate and make it harder to fall asleep. Instead, aim to finish your workout at least a few hours before bedtime.
Diet also plays a significant role in sleep quality. Avoiding stimulants like caffeine and sugar before bed can help you fall asleep faster and improve the quality of your rest. Additionally, certain foods are known to promote sleep, such as warm milk, bananas, and turkey. A balanced diet of whole foods can also help regulate your body’s natural sleep cycle.
Herbal remedies have been used for centuries to help people sleep better. Chamomile tea, valerian root, and passionflower are just a few examples of herbs that have been shown to improve sleep quality. It's important to speak with your Tendwell functional medicine provider before using any herbal remedies, as they can potentially interact with other medications or cause allergic reactions.
Attention to your sleep environment can also improve sleep quality. Investing in a comfortable mattress and pillows, using blackout curtains, and keeping the bedroom cool and dark can all help promote better sleep. While we’re on the subject, we recommend organic mattresses, pillows and bedsheets to reduce potentially damaging chemical exposures. Visit our notions page for recommendations. Additionally, removing electronic devices from the bedroom can reduce exposure to EMFs, which can interfere with the body's natural sleep cycle. You can also use blue light blocking glasses to reduce light exposure during the evenings.
Finally, it's important to establish a consistent sleep schedule. Going to bed and waking up at the same time every day can help regulate your body's natural sleep cycle, making it easier to fall asleep at night and wake up feeling refreshed in the morning. Part of this is getting exposure to early morning light, which helps set melatonin levels properly. Consistency is key when it comes to getting quality sleep.
In conclusion, natural and holistic methods can be just as effective in improving sleep as pharmaceuticals, without the negative side effects. Establishing a relaxing bedtime routine, exercising regularly, eating a balanced diet, using herbal remedies, creating a comfortable sleep environment, and establishing a consistent sleep schedule are all effective ways to improve sleep quality and duration. It's important to speak with a holistic healthcare provider before using any natural remedies, and to be patient when trying new methods, as it may take time to see results. By incorporating these methods into your routine, you can enjoy a good night's rest and all the benefits that come with it.
