If you’re having a hard time finding ways to get more sleep at night, you may want to improve things naturally. Here are some tips!

You can make some simple changes to your everyday routine to help yourself start to sleep better and longer. Keep reading!

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Here are five ways to get more sleep at night:

Lower Caffeine Intake

This is one primary reason a lot of people lose sleep at night. Caffeine is a stimulant. This means it can keep the brain and body working long after using it. When you use it to get through the waking hours, it affects your nightly hours. If you’re feeling restless at night, try lowering or eliminating your caffeine intake – or at least try not to drink any after 4 p.m.

Use Essential Oils for Aromatherapy

Did you know that essential oils may help you sleep? Through using a diffuser, you can use calming essential oils to get more sleep at night. Some essential oils that may help sleep include chamomile, vetiver, lavender, and vanilla. Be sure to dilute them for safety properly.

Exercise Regularly

Exercise is good for overall health. But did you know that it actually can aid in a more restful sleep? Daily warm-up and cool-down exercises along with daily walks, daily yoga, or sports activities are one way to get in some healthy exercise. Be sure to warm up and stretch before anything strenuous and do a cool down afterward. Talk to your doctor about what’s suitable for you before starting or stopping any physical activities.

Meditate

Meditation has long been used as a relaxation method. When your mind is calm, it’s much easier to get more sleep at night. Find a quiet and comfy place, such as your bed or a mat on the floor. You can lie down or get into a lotus position. Then, close your eyes and imagine being in a peaceful place for you, such as a rainforest or your childhood home. If you’re spiritual, you can incorporate that into your meditation as well.

Use Soothing Sounds

Much like meditation, soothing sounds are a great way to relax at night. You can listen to them while lying in your bed. Consider blending the sounds with your meditation to get even better sleep at night. Some soothing sounds for sleep may include rain, birds, meditation music, native flutes and drums, and dripping water. Experiment and use what works for you, personally. Everyone is different.

Do you have any tried and true tips that help you get more sleep? I’d love for you to share them below!