Can’t get enough sleep?
I love how a natural night’s sleep makes me feel energized!
A Sleep Plan for Success
Start with some basic sleep hygiene:
1. If you are sensitive to caffeine, avoid it after lunchtime.
2. Stop eating 2-3 hours before bedtime.
3. Don’t watch TV before bed or use other screens.
4. Create a bedtime routine – sleep and wake up at the same time each day.
5. Keep your room cool and dark.
If having tried all these, you still have trouble falling or staying asleep, try the following natural sleep music, aids and tips tonight.
This blog post is for informational and educational purposes only. It is not intended to treat any health condition or to be prescriptive for anyone. Always be sure to work with your healthcare practitioner before making any changes.
Natural Sleep Music
If you’re looking for natural sleep music, you need to listen to the right music. Different kinds of sleep music are available online, but you need to make sure you choose the one that helps you personally feel relaxed and sleepy.
You could scroll through all the music on Amazon or simply try a natural sleep music app. (See “Resources” below.) They have music for sleep as well as sleep meditations and sleep stories.
Give these favorites of mine on the Calm app a try:
Piano Peace – “Piano for Rainy Days,” Sleep Music
Michael Buble – ” A Lucky Day,” Sleep Story
Oren Jay Sofer – “Rhythm of the Train,” Sleep Meditation
All these can be set on a timer to turn off after a designated interval.
Natural Sleep Aids & Other Tips
Legs up the Wall
Legs up the what? This activity is simply laying on your back with your legs elevated. This technique is calming to your body and initiates your relaxation response.
I use this to help me fall asleep or in the middle of the night to go back to sleep (and after a busy day at work to calm down for the evening.)
1. Lay down on your back.
2. Elevate your legs and feet on the wall or a tall stack of pillows.
3. Close your eyes.
5. Focus on your breathing.
6. Stay in this position for 20 minutes.
Other Natural Sleep Aids
- Try using a white noise machine. These devices emit a sound to mask outside noises. A fan or air filter can stand in for a white noise machine.
- Turning your air conditioner to a lower temperature can also aid your body in falling asleep. A drop in body temperature is part of the falling asleep process.
- A warm bath before bed also affects the temperature drop part of falling asleep. You are warmed up in the bath and cooled off after you get out of the tub.
So, if you’re looking for ideas on improving your sleep quantity and quality, try one of these methods. These natural sleep music, aids, and tips will help you quickly relax and drift off to dreamland.
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RESOURCES
Calm.com – The #1 app for Meditation and Sleep. Click here to learn more.
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Heart Healthy Sweet Potato Lentil Soup
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