We’ve all been there—tossing and turning, those restless, can’t-get-comfortable moments that become long, sleepless nights. The next morning, we’re left feeling empty, exhausted, and frustrated. The worst part is that often, the harder we try to fall asleep, the more difficult it becomes!
In rare cases, some people need only three or four hours of sleep to feel rejuvenated. But for most people (including us!), seven to eight hours is the magic number for a good night’s sleep that will help
us lead happier and healthier lives. Don’t just take our word for it—the Centers for Disease Control and Prevention (CDC) recommends seven or more hours of sleep for adults aged 18–65.
Why Sleep Is Important
Getting the right amount of shuteye will do more than just improve your mood and productivity. There are many other reasons that a good night’s sleep is important for your health and well-being.
Healthline shares that restful sleep can:
● Help maintain a healthy weight
● Decrease the chance of heart disease and stroke
● Decrease the chance of developing pre-diabetes or Type 2 diabetes
● Lessen depression and anxiety
● Improve immune function
● Improve brain function
So how can you improve your nightly snoozes if you’re struggling? Read on for tips to help you achieve more peaceful slumber!
8 Natural Remedies for a Good Night’s Sleep
1. Put away your phone and turn off the TV.
We know this can seem impossible, but really, you can do it. Put your phone on silent mode and place it on your nightstand or somewhere else out of arm’s reach. That email can wait until morning. Do the same with your television remote if you find yourself tempted to binge watch before bed.
Putting away your phone and turning off the TV allows your eyes to take a rest from bright screens and the emotions that often play in our minds when we’re watching certain shows or scrolling through social media. We do enough thinking before we fall asleep, anyway. No need to add to the stress.
2. Try stretching or a quick yoga session.
You don’t want to get your heart rate up before bedtime with robust exercise; instead, try some slow, gentle stretches to help relax the body. If you’re not familiar with basic yoga poses, all it takes is a quick YouTube search of “yoga for sleep” to get started.
Tip: Child’s pose and forward fold are two great positions to stretch and relax your back, hips, and legs—three major culprits of restlessness at bedtime!
3. Try a breathing exercise.
These days, all it takes is a simple Google search or your favorite meditation app to help get you started with proven breathing techniques. One of our favorite breathing exercises is the 4-7-8 method.
Try it tonight!
● Inhale through your nose for four seconds.
● Hold your inhale for seven seconds.
● Exhale out of your mouth for eight seconds.
Do this as many times as you need to feel relaxed. It’s like a modern-day take on counting sheep.
4. Turn on a white noise machine or fan.
For some, total silence can be distracting or encourage the mind to wander. We get it. Invest in a white noise machine or fan for a soothing background hum that helps you drown out thoughts and drift to sleep.
Pro tip: If you’re sleeping next to a partner, make sure it’s OK with them first! It won’t do your sleep routine any good if your partner is restless. If needed, consider a set of Bluetooth sleep headphones so you can sync up with soothing sounds from your phone—without disturbing your partner.
5. Take a warm shower before bed.
Taking a warm shower or bath before bed can be so relaxing. Not only will you feel physically clean but your mind will feel more at ease and rid of the stress of your day. The warmth from the water mixed with the calming scent of soap is the perfect combination for communicating to your mind and body that it’s time to call it a night.
6. Infuse some aromatherapy into your routine.
Essential oils such as lavender, chamomile, and clary sage promote an environment of relaxation. The second you start implementing one, or a combination, of these oils into your bedtime routine, you will
have officially entered the “no-stress zone.”
Our favorite ideas? Place a drop of lavender on your pillow, rub some chamomile oil onto the soles of your feet and wrists, or diffuse clary sage so that it fills your bedroom with a delightfully soothing aroma.
Then, off to sleep you go!
7. Start your day with a Zen Stress patch.
It’s important to shake off stress before you hit the sheets to help you fall asleep quickly. Stick on our Zen Stress patch before a busy day of meetings to help mitigate stress’ impact right from the start of your day, or after a long day at work to begin unwinding for the evening.
Our quick stress cure is packed with herbal ingredients to reduce anxiety and increase calm. That way, you can allow space for your mind to settle and clear before getting into bed. After all, you’ll need that good night’s sleep to recharge and do it all over again the next day!
8. Wind down with a Snoozzze Sleep patch.
If you’re seeking another natural (and easy!) remedy to help you doze off, stick on our Snoozzze Sleep patch right before bed. Snoozzze contains a natural sleep-aid blend with melatonin, magnesium, and more to help promote a satisfying, restful night’s sleep. Stick it on your wrist before bed and let the
patch do the heavy lifting—while you take on the heavy snoozzzing.
At The Friendly Patch Co., we’re here to help you find natural solutions to the common issues we face on a daily basis. Learn more about how our products work and check out our entire line of wellness