Over 50 million. That’s how many people in the United States suffer from some form of sleep disorder. And while there are several prescription and over-the-counter medications available to help, many people are looking for natural ways to fall asleep quickly and stay asleep all night. If you’re one of those people, you’re in luck. In this article, we’ll give you ten tips on how to get a good night’s sleep without resorting to medication.
Why Is Sleep Important?
Before we get into the natural ways to stay asleep all night, let’s discuss why sleep is so important. Sleep is essential for our physical and mental health. During sleep, our bodies undergo several repair and maintenance processes, from cell regeneration to muscle growth. In addition, sleep helps to boost immunity and protect against illness.
Sleep also plays a critical role in mental health. Enough sleep helps improve focus, concentration, and mood. It also helps to reduce stress and anxiety levels. Not getting enough sleep can have the opposite effect, leading to problems with concentration, irritability, and even depression.
How Much Sleep Do You Need?
Most adults need between seven and eight hours of sleep every night. However, some people may need more or less sleep. You can usually tell how much sleep you require by how you feel during the day. If you are well-rested, you will feel alert and energetic. If you are tired, you will feel sluggish and may have difficulty concentrating.
Other factors that can affect how much sleep you need include:
- Stress levels
That said, here is a guide to how much sleep you need based on your age:
Hours of Sleep Needed
Newborns (0-12 months)
Toddlers (12-24 months)
Preschoolers (ages three to five)
Ten to 13 hours
School-aged children (ages six to 12)
Nine to 12 hours
Teens (ages 13-18)
Eight to ten hours
Adults (over 18)
Seven to eight hours
Seniors (over 65)
Seven to eight hours
If you are not getting the recommended amount of sleep, you may want to consider some natural ways to stay asleep all night that we will discuss in this blog post.
10 Natural Ways to Sleep Better at Night
Here are ten natural ways to sleep better at night:
1. Create and Stick to a Sleep Schedule
One of the best things you can do for your sleep is to create a sleep schedule and stick to it as much as possible. This means going to bed and waking up at the same time every day, even on weekends.
Creating a sleep schedule can be difficult, especially if you have a busy lifestyle. But it is critical to stick to it as much as possible. If you have trouble sticking to a sleep schedule, try setting an alarm for bedtime. This will remind you when it is time to go to bed. You can also set a sleep tracker on your phone to help you keep track of your sleep habits.
2. Mind What You Eat & Drink
What you eat and drink can also affect your sleep. Caffeine, for example, is a stimulant that can keep you awake. If you have trouble sleeping, cut back on caffeine or avoid it altogether in the evening.
You should also avoid eating large meals before bed, which can cause indigestion and makes it difficult to fall asleep. If you are hungry at night, try eating a light snack, such as a piece of fruit or a few crackers. And beware of alcohol before bed. Although it may make you sleepy, alcohol can disrupt your sleep and cause you to wake up in the middle of the night.
3. Don't Drink Too Much Water Before Bed
It is crucial to stay hydrated, but you should avoid drinking too much water before bed. This can cause you to wake up to use the restroom when you’re supposed to be asleep.
Drink enough water during the day so that you are not thirsty at night. You can also try drinking a glass of water an hour or two before bedtime and see how your body reacts.
4. Avoid Long Daytime Naps
While a short nap can be refreshing, napping for too long during the day can make it harder to fall asleep at night. This is because napping can disrupt your sleep schedule and make you feel more alert.
If you need a nap, try to keep it under 30 minutes. And if possible, nap early in the day so that it does not interfere with your nighttime sleep. Of course, there are exceptions to this rule. If you work nights or have an irregular sleep schedule, you may need to take a longer nap during the day. But for most people, napping shouldn't exceed 30 minutes.
5. Increase Bright Light Exposure During the Day
Bright light exposure during the day can help you sleep better at night. This is because bright light helps to regulate your sleep-wake cycle. Ensure to get plenty of sunlight during the day. Take a walk outside, work near a window, or open the blinds to let in more light.
You can also use a light therapy box for 30 minutes each day. This is especially helpful in the winter when there is less natural sunlight.
6. Reduce Blue Light Exposure at Night
Blue light comes from screens such as computers, phones, and TVs. And like bright light, blue light can also disrupt your sleep-wake cycle. To reduce blue light exposure at night, try to avoid using screens for at least an hour before bedtime.
If you must use a screen late in the day, try wearing blue light blocking glasses or downloading a blue light filter for your devices to reduce your blue light exposure. You can also try dimming the lights in your home at night. This will signal to your body that it is time to wind down for the night.
7. Create a Pre-Sleep Routine
A pre-sleep routine can help to prepare your body for sleep. This may include taking a warm bath, reading a book, or listening to calming music. Find something that works for you and stick to it as much as possible.
A good pre-sleep routine is about as much the things you do before bed as it is the
things you avoid doing. Besides adding some relaxation activities to your sleep routine, avoid doing anything stimulating or stressful like working, using screens, or watching TV.
8. Create a Sleep Sanctuary
Your bedroom should be a place where you can relax and sleep. So it is crucial to create a space that is conducive to sleep.
This may include investing in a comfortable mattress and bedding, using blackout curtains to block light, and using a white noise machine to drown out any external noise. You should also avoid working or using screens in your bedroom.
Making these simple changes to your bedroom can make a big difference in your sleep quality.
9. Use A Natural Sleep Aid
Another tip to help you stay asleep all night is to use a natural sleep aid. There are many options available, like:
- Cannabidiol (CBD)
- Valerian root
- Chamomile tea
- Lavender oil
You can find these natural sleep aids in many forms, such as capsules, tinctures, teas, and oils.
10. Get Help if You Need It
If you've tried these tips and are still struggling to sleep through the night, it may be time to seek professional help. There are many types of treatment available for sleep disorders.
Your doctor can help you identify the root cause of your sleep problems and choose the best treatment. Possible treatments may include medication, therapy, or a combination of both.
Nothing Should Stand Between You and a Good Night’s Sleep
There you have it! These are ten natural ways to stay asleep all night. If you struggle to get good sleep, give these tips a try. And remember, if you still cannot get the rest that you require, be sure to talk to a doctor. Nothing should stand between you and a good night’s sleep.