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Natural Hacks for a Restful Night

with Bonus Nap Tips!

By Amber FosterPublished 2 months ago 3 min read

Do you wake up feeling like you ran a marathon in your sleep? Are tangled sheets and dark circles your constant companions? It's time to say goodbye to restless nights and hello to dreamland! Whether you're a chronic night owl or just struggling to catch some Zzz's, these natural hacks and bonus nap tips from my book, "The Art of Napping: A Guide and Diary" will help you drift off to a blissful slumber and wake up feeling refreshed and ready to conquer the day.

Banish the Blue Light Demons

Dim the lights at least 2 hours before bedtime. Swap harsh overhead lamps for soft, warm lighting to signal to your body that it's wind-down time. Consider investing in dimmable LED bulbs or amber-colored lamps for an extra dose of sleep-inducing ambiance.

Ditch the screens! The blue light emitted from electronics disrupts your natural melatonin production, delaying sleep and zapping its quality. Put down your phone, close your laptop, and resist the urge to scroll through social media at least an hour before hitting the hay.

Create a Sleep Sanctuary

Temperature matters. Aim for a cool bedroom environment, ideally around 60-67°F. A slightly cooler space promotes deeper sleep and prevents night sweats. Consider a cooling mattress pad or a ceiling fan to keep things comfortable.

Invest in your sleep haven. A supportive mattress and comfortable pillows are essential for proper alignment and pressure relief. Opt for breathable bedding made from natural materials like cotton or linen.

Silence is golden, or at least muffled. Block out distracting sounds with earplugs or a white noise machine. If traffic noise is an issue, consider soundproof curtains or window inserts.

Wind Down for Dreamland

Unplug and unwind. Instead of reaching for your phone, pick up a calming book (not a thriller!). My book, "The Art of Napping: A Guide and Diary", offers valuable insights into the art of power napping, helping you optimize your daytime energy and boost your focus.

Take a warm bath. Add a few drops of calming essential oils like lavender or chamomile to create a spa-like experience. The warm water relaxes muscles and soothes the mind, preparing you for a restful sleep.

Breathe away the stress. Practice deep breathing exercises or meditation to quiet your racing thoughts and promote relaxation. Guided meditation apps or YouTube videos can be a great starting point. Give my favorite sleep podcast Sleep Cove a try!

Bonus Nap Tips from "The Art of Napping: A Guide and Diary":

The power of 20: A 20-minute power nap boosts alertness and cognitive function without leaving you feeling groggy. This is a perfect pick-me-up for the afternoon slump.

Find your sweet spot: Experiment with different nap lengths to see what works best for you. Some people thrive on short 15-minute naps, while others prefer longer 45-minute rests. Pay attention to how you feel after each nap to find your optimal duration.

Wake up feeling refreshed: Set an alarm to avoid entering deep sleep, which can lead to grogginess known as sleep inertia. Aim to wake up during the lighter stages of your sleep cycle for a smoother transition back to alertness.

Remember: Consistency is key! By incorporating these natural sleep hacks and nap tips into your daily routine, you can create a haven that promotes restorative slumber and helps you wake up feeling like your best self. Sweet dreams!

Additional Tips

Avoid caffeine and alcohol in the evening. Both substances can interfere with sleep quality.

Limit heavy meals and sugary snacks before bed. Opt for a light, healthy dinner a few hours before bedtime.

Get regular exercise, but avoid strenuous workouts close to bedtime. Aim for moderate-intensity exercise earlier in the day.

Establish a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends.

Seek professional help if you continue to experience sleep problems. Sometimes, underlying medical conditions could be affecting your sleep.

Everyone needs and deserves great sleep! I hope these tips help you get the rest you deserve!

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