Guide to sleeping better – 34 natural sleeping remedies

Can’t sleep? You’re not alone.

A study into the sleep habits of our nation found that a mere 38% of us can be classified as ‘good sleepers’, whereas 30% of us experience severe sleep deprivation¹ - so it’s not just you who struggles to switch off at night!

How many hours of sleep should we get a night?

Many factors determine how much sleep you need a night, one of them being your age.

See the table below for the average hours of sleep you should be getting per night, depending on how old you are.³

As you can see, younger people tend to need more hours of sleep per night to help their brains develop.

What is deep sleep?

Deep sleep is the most restorative sleep we experience. During deeper sleep stages, our bodies put energy into tissue repair and growth, as well as hormone release and energy restoration. It also helps us the most out of all the sleep cycles to feel refreshed and revived during the following day.

Most deep sleep occurs in sleep stage 3 read more about sleep cycles below.

What are the different sleep cycles?

Sleep stage 1: we experience very light sleep in this cycle and can be woken easily. It usually lasts 5-10 minutes at the start of our sleep

Sleep stage 2: our heart rates slow down and body temperature drops in this cycle. It usually lasts 20 minutes at a time and makes up around 50% of your total sleep (you have multiple cycles of this stage throughout the night)

Sleep stage 3: our muscles relax and blood pressure/breathing rates drop in this stage and we become non-responsive and very difficult to wake. This is our deepest sleep cycle and helps us transition into REM sleep.

REM sleep: Rapid Eye Movement sleep causes your body to become immobilised while your brain becomes more active, your eyes move rapidly and you have dreams – this stage can last up to an hour and around 20% of total sleep is made up of this stage.⁴

How to tell if you’re not getting enough sleep

Although there are guidelines for how much sleep you should be getting a night, usually dependent on your age, everyone has individual sleep needs; 7 hours of sleep may feel like plenty for you, whereas another person would feel like it’s barely scratching the surface.

Don’t worry though, your body will let you know if you’re not getting enough sleep! If you have one or more of the following signs, it’s a good indicator that you may not be getting adequate sleep:

• Trouble staying awake during the day
• Feeling annoyed/irritated a lot
• Unmotivated/lacking energy to do exercise, especially if you usually enjoy it
• Gaining weight and feeling hungry a lot
• Brain fog and lack of focus

Summary

• Only 38% of the population are classed as good sleepers
• Good sleep is essential for our physical and mental wellbeing
• Disruption to your body clock – your circadian rhythm – can lead to insomnia
• Adults need 7-9 sleep a night – more for children

What is the best natural sleeping position?

How do you like to sleep? On your stomach? On your side? Or maybe full-on starfish?

We all sleep differently. For some, this means dropping off and waking up in relatively the same position as you nodded off in. While for others, it means sleeping in lots of different positions throughout the night.

There are three main sleeping positions:

• Side
• Back
• Stomach

Sleeping on your side is reportedly the most popular sleeping position.⁵ It can help in the snoring stakes too because when you sleep on your side, your airways are more open than if you sleep on your back.⁶

So, we’ve established the most popular sleeping position. What about the best sleeping positions?

Are you a:

• Freefall sleeper – you lie on your stomach, with your head turned to one side and your arms under or wrapped around your pillow.¹³
• Yearner sleeper – you lie on your side with your arms stretched right out in front of your body.
• Solider sleeper – you lie on your back with your arms and legs lying flat.
• Starfish sleeper – you lie on your back with your arms up near your head.
• Log sleeper – you lie on your side with your arms down by your sides. While this happens to be one of the most uncomfortable positions to fall asleep in, it is the most common position to be asleep in.¹⁴

We don’t always sleep the same way every single night either although we do tend to have one or two sleeping positions we always seem to instinctively lie in.¹⁵

Because of all of these different variables, there isn’t an overall best sleeping position, but we can choose the best positions based on our own sleep journeys.

11. Time for a break

We’ve all been there: finally falling to sleep, only to wake up, notice the time on our bedside clock or phone and panic that we’re not getting enough sleep – oh the irony!

Next time you wake in the middle of the night, avoid temptation, simply roll over and pay time no mind – thus ending the worry cycle that will keep you awake. Try turning your clock around and putting your phone out of reach/sight.

12. Give a mask a go

Even the smallest ray of light emerging through the gap of your curtains can switch your body to ‘awake mode’. If you’re struggling to stay asleep through the night, try slipping on a well-fitting mask to make sure light doesn’t disturb you.

13. Stay cool

Your body naturally gets cooler when you go to sleep, which means you can get a little trick-sy!²¹

Instead of waiting for your body to cool down naturally, try setting your heating to switch off around an hour before bed. This way, when you get into bed, your room will be at the optimal temperature for sleep already – giving you a head start.

14. Turn off tech

It goes without saying that scrolling through Instagram tucked up in bed is perhaps not the best thing if you want a good night’s sleep.

However, Harvard University researchers recommend avoiding bright screens for around 2 – 3 hours before bed, as the blue light emitted from them may mess with your natural sleep-wake cycle and hormone production.²¹

15. Choose the right duvet for you

Too hot? Too cold? One leg in and one leg out? If your duvet is not keeping you at a comfortable duvet, it’s time to change it.

Consider ‘going Scandi’ and having 2 single duvets instead of 1 double duvet if you and your partner have different temperature needs.²²

16. Dim the lights

Bright lighting can interfere with our body’s melatonin production – the one that signals that it’s time to sleep.²³ Choose low-watt bulbs that emit a dimmer and more soothing light.

Bright days and less light in the evenings may be key to getting better sleep. This is light is the dominant environmental cue our Circadian Rhythms uses to help decide whether it’s time to sleep or wake up.

However, modern life and new technology can make it a little more confusing. Here’s some tips to help keep it in sync.²⁴

During the day

Getting enough sunlight or bright light during the day helps keep your circadian rhythm healthy – improving daytime energy as well as night-time sleep quality and duration. Here’s what to do:

• Try to get some sunlight in the morning, as close to the time you get up as possible. Even if it’s through the window.
• Spend more time outside in the daylight – even if it’s just walks at lunchtime or walking your dog in the morning instead of the evening.
• Let in as much natural light as possible into your home/workspace. Try moving your desk closer to the window and keep curtains and blinds open in the day.
• Light boxes and other light therapies are also a popular way to get more ‘sunshine’ and help support your circadian rhythm²⁵ – even if it is man-made

At night

Turn the brightness down at night to let your body know it’s time for bed.

• Avoid looking at bright screens 1-2 hour before you go to bed. TVs, computers, phones and tablets can all stimulate your brain and their bright lights may trick them into thinking it’s still daytime. Try turning the brightness down on phones / eBooks, etc if you really can’t resist.
• Make sure the room you sleep in is dark. Consider heavy curtains or sleep masks if you are having trouble sleeping.
• Keep lights off or low if you wake up in the night to go to the toilet, use a small torch if necessary.

17. Invest in indulgent bed linen

If you have the means to do so, choose a high-quality bed linen made of natural fibres like cotton. These fabrics help to keep you cool and comfortable all night long.

18. Try a weighted blanket

The jury is out there on weighted blankets and their ability to help you sleep and reduce anxiety, but they may be worth a shot!

Typically, weighted blankets are filled with beads or pellets, weighing from 3 – 20 lbs, and claim to help you calm down at bedtime.

They’ve been used for years to help children with autism and behavioural disturbances, so if you think you lack of sleep could be psychological, maybe they could work for you.²⁶

19. Go old-school

Using a classic alarm clock like the one your grandad has on his bedside table – y’know the standard clock faces with bells on top – could improve the quality of your sleep.

These simple yet effective clocks don’t buzz every time you get a like on your Facebook photo or light up the room when you get a text – they just wake you up when you tell them too – simple!

If you find yourself waking up through the night and checking the time, try turning your clock around to ensure an undisturbed night of rest.

20. Freeze your pillowcases

However mad it may make you feel, sticking your pillowcase in the freezer on warmer nights for around an hour could help bring your body temperature down and help you nod off.

21. Show some gratitude

Taking some time every evening to write down all the things in life you are grateful for can help you feel less anxious, boost your mood and even help you sleep better. It’s a no-brainer really. Try it and see if it works for you.

22. Crank up the classical

You may prefer EDM to Bach on the weekends, but when it comes to bedtime, classical music may be slightly more appropriate.

The soothing sounds of classical (or other relaxing sleep music) can help your mind and muscles relax, ready for a peaceful night’s sleep.

23. Less snoring, more snoozing

Got a partner snoring in your ear every night? It’s no wonder you struggle to sleep!

A YouGov survey revealed that 52% of people share a bed with a snorer- and all that noise can certainly contribute to a poor night’s sleep.²⁷ 

The solution: get yourself some noise-reducing earplugs – you’ll thank us later.

24. Get moving in the morning

Although it may seem counter-intuitive to drag yourself from your bed to improve your sleeping, getting up to go workout in the morning is proven to help you sleep.

American researchers found that women who were active for 45 minutes in the morning slept better than those who waited to work out in the evening.²⁸ 

Bit of motivation to get you out of bed in the morning!

25. Under pressure? Try acupressure

Research has found that acupressure can significantly improve the quality of sleep in populations with insomnia.²⁹ 

Simply massaging the HT7 point that’s linked to insomnia could help you sleep better – clever, eh!

26. Bring your ‘wine o’clock’ forward

Before you worry, we’re not advising you to ditch the vino! If you like a glass of wine in the evening, enjoy a glass or two a few hours before you begin your bedtime routine so that the effects will have worn off before you go to bed.

This is advised because alcohol can disturb deep sleep patterns, one of the most restorative stages in our sleep cycle and may affect your sleep quality.

27. Be more mindful – mindfulness meditation for sleep

Mindfulness is the act of focussing on your breathing to help being your attention to the present – not leaving it to dwell on the past or worry about the future.

Several studies have shown that learning mindfulness techniques can dramatically improve sleep quality.³⁰ 

Try focussing on your breathing and being present throughout the day and before bed to see if this type of sleep meditation can help you.

28. Focus on your breath

Breathing with intention could help calm your body and prep it for sleep. Dr Andrew Weil, a holistic expert, promotes the 4-7-8 breathing technique to help you fall asleep.

Here’s how to do it:³¹

• Rest the tip of your tongue just behind your upper teeth and make a ‘whoosh; sound by exhaling through your mouth
• Close your mouth and breathe in for 4 seconds through your nose
• Exhale through your mouth for 7 seconds
• Repeat until you fall asleep

29. Sniff some lavender

One of the best essential oils for sleep, lavender is a long-standing sleep remedy – and perhaps proof you should listen to your granny!

A recent review of studies shows a positive link between inhaling lavender and the improvement of sleep quality.³³ 

Try popping some lavender oil in a diffuser or spraying some lavender sleep spray on your pillow before bed.

30. Don’t sleep on a full – or empty – stomach

When you eat a heavy meal late at night, your body will be more concerned about digesting your food as you sleep, rather than working on rest and repair.

It is much harder for your body to do this when you’re awake, so try and avoid sleeping on a full stomach.

If you get peckish before bed, opt for a healthy light snack and foods to help you sleep like fruit or a small bowl of low-sugar cereal.

31. Consider supplements for better sleep

Sometimes our diets may be lacking in certain vitamins and minerals that can help us maintain healthy sleep routines. Taking these micronutrients in supplement form may help your body to wind down and sleep better.

Minerals and vitamins for more sleep

• Vitamin D: having a vitamin D deficiency is associated with a higher risk of sleep disorders³⁴
• Calcium: this mineral helps our bodies to use the amino acid tryptophan to produce melatonin – which helps us to sleep³⁵
• B vitamins: maintaining healthy levels of B vitamins like B3, B5, B6, B9 and B12 can also help your body to produce tryptophan. It’s well known that B vitamins play an important role in supporting our nervous system. Vitamin B6 benefits the body by converting the amino acid tryptophan into serotonin, a neurotransmitter that helps regulate levels of the sleep hormone melatonin.³⁵ Research by the University of Adelaide in 2018 supports a link between B6 and a good night’s rest; those who took a supplement before bed reported better quality of sleep and feeling more refreshed on waking.³⁶ The fact that the vitamin also appears to ease anxiety and irritability in women with premenstrual syndrome further suggests a calming effect on the body.³⁷
• Magnesium: magnesium can help you sleep by helping you to relax before bed

32. Write down any worries

Bouts of anxiety are normal, especially when all goes quiet at bedtime and we no longer have distractions from our own mind.

You can almost guarantee those past embarrassing moments like when you fell flat on your face in front of your date will rear their ugly heads. Perhaps not the best things to be running through your mind before bed!

Events like interviews or dinner with the in-laws can keep you up too. If this happens to your regularly, try to set aside some time before bed to make a list of anything that’s bothering you or you need to remember for the morning after.

If your mind is still whirring after this, resist the urge to pick up your phone and try to focus on something abstract instead, like the journey to school when you were younger, did you walk? Get driven? What sites/landmarks did you pass? Which door did you use to enter the school?

Focussing on something familiar and requiring low-level concentration like this may help you to fall asleep.

33. Create a sanctuary for sleep

Where you sleep can have a big impact on the quality and duration of your slumber. Keeping your bedroom dark, cool and quiet can help you on your way to better sleep:

Dark: having a bright pink bedroom may seem like the best idea at the time, but it’s not the most soothing of colours to send your mind adrift.

Make sure you paint your room in soft and mellow colours to help calm your mind.

Once the lights are off, black-out blinds, curtains and covering up bright electronics can help too.

Cool: you know what it is like when you’re on holiday and the aircon breaks or when the temperatures sizzle at home – nodding off to sleep can feel tough.

Try to maintain a temperature of 70°F (20°C) all year round for restful sleep.

Quiet: however tempting it is, try not to fall asleep to podcasts or TV as they could wake you up further into the night.

Instead, try to keep your sleeping environment as quiet as possible.

If you have noisy neighbours, a loud boiler, or any other noise keeping you up at night, it might be time to invest in some foam earplugs!

34. Get back in touch with your natural cycle

Before any morning alarms, bedtimes or clocks of any sort were set, us humans relied on the natural sleep system in our bodies to dictate our when and how much we slept.

Known as our circadian rhythm or natural sleep-wake cycle, this process in which our bodies release different hormones to make us wake up, get tired and eventually fall asleep again at night.

Getting in sync with it can help regulate when and how long we sleep for – and it’s our own bodies that have decided on those values, so we can trust we are getting what we need.

Here’s some tips on how to tune-in to your natural sleep-wake cycle:

• Go to sleep and get up at the same time every day. Choose a bedtime when you normally feel tired and waking up naturally. If you still need an alarm clock to get you up in time, you may need an earlier bedtime.
• Avoid oversleeping. Even on weekends after a late night, you should try and get up at a similar time as you usually do. Daytime napping can help and is still better than disturbing your natural sleep-wake pattern.
• Nap smartly. Napping feels good and is a great way to make up for lost sleep, however, you need to be smart about it. If you have trouble sleeping, napping can make it worse. Try to limit your naps to 20 minutes and take them no later than early afternoon – taking your disco naps early will still give you that boost before heading out!
• Fight after-dinner fatigue. It is easy to snooze off after dinner, especially if it’s your biggest meal of the day. A much better idea is to get up and do some mild activity like planning your outfit for the next day, washing up or calling a friend. This way, your after-dinner drowsiness is less likely to affect your natural sleep-wake cycle.

Studies have found that ‘short sleepers’ and ‘long sleepers’ are at increased risk for all-cause mortality compared to individuals who report a ‘medium’ amount of sleep per night (7-7.9h on average) – so it’s important to get the balance right!³⁸