It's not a secret that a quality night's sleep is essential for our immune system, mood, and how we look. Who wants bags under their eyes and tired-looking skin in the morning? 
Here are eight natural steps to help you fall asleep faster and stay asleep longer.

1. CREATE A RELAXING BEDTIME ROUTINE

Your body thrives on routine, and having a consistent bedtime routine signals to your brain that it's time to wind down. A relaxing pre-sleep ritual—such as reading, gentle stretching, or taking a warm bath— can help transition your mind from the busyness of the day to a state of rest. Keep your routine calming and avoid stimulating activities like watching TV or scrolling through your phone, which can interfere with your ability to relax.

Evening walks greatly enhance the quality of sleep. A session of near-infrared light therapy or using a sauna during the day also helps promote relaxation.

2. LIMIT BLUE LIGHT EXPOSURE

Blue light from screens—phones, tablets, computers, and TVs—can interfere with your body's production of melatonin, the hormone that regulates sleep. To minimize the impact, reduce screen time at least

an hour before bed and consider using blue light-blocking glasses if evening screen use is unavoidable. Many devices also have a night mode that reduces blue light emissions. Creating a screen-free zone the hour before bedtime can significantly help your sleep quality.

3. EXERCISE REGULARLY, YET NOT TOO LATE

Regular exercise can help you fall asleep faster and enjoy deeper sleep—however, timing matters. While exercise boosts mood and energy during the day, working out too close to bedtime may have the opposite effect by raising your body temperature and making it harder to fall asleep. Aim to finish vigorous workouts at least three hours before bed, and if you like to move in the evening, opt for gentle activities like yoga or stretching.

4. ESTABLISH A CONSISTENT SLEEP SCHEDULE

Going to bed and waking up at the same time each day—even on weekends—helps regulate your body's internal clock. Consistency reinforces your body's natural sleep-wake cycle, making it easier to fall

asleep at night and wake up refreshed. Try to stick to a schedule that aligns with your natural sleep patterns, and avoid drastic shifts that can throw off your rhythm. 

5. OPTIMIZE YOUR SLEEP ENVIRONMENT

Creating a sleep-friendly environment can significantly enhance your sleep quality.

Ensure the temperature in your bedroom is cool, almost cold, dark, and quiet. Your bedroom should be a sanctuary! A white noise machine that mimics the sound of rain also works well for me.

Invest in blackout curtains if light pollution is an issue, and consider using a white noise machine or earplugs to block out disruptive sounds.

A comfortable mattress and pillows that support your preferred sleep position are also key components of a restful sleep environment.

Something else to consider for your sleep space is a weighted blanket. These blankets have 'weight' built into them. They are designed to provide gentle, evenly distributed pressure across your body, mimicking the sensation of being held or hugged. This "deep touch pressure" can help reduce anxiety, lower cortisol levels (the stress hormone), and promote the production of serotonin and melatonin, which are crucial for relaxation and sleep.

Some people find that a weighted blanket helps them fall asleep faster and experience more restful, uninterrupted sleep.

Another suggestion: check out the grounded mattress cover made from grounding material. Sleeping grounded is one of the easiest ways to ground your body consistently daily for 6-8 hours!

6. MINDFULLY MANAGING YOUR STRESS LEVEL

Stress is one of the most significant barriers to a good night's sleep, whether from a busy day or racing thoughts when trying to unwind. Managing your stress levels throughout the day can make relaxing easier at bedtime. Simple practices like taking short breaks, practicing gratitude, or engaging in activities that bring you joy can keep stress in check so it doesn't follow you into the night. At bedtime, incorporating mindfulness or meditation can further quiet your mind and prepare your body for rest. Techniques like deep breathing, progressive muscle relaxation, or EFT (Emotional Freedom Techniques) can reduce stress and ease you into sleep. Even a few minutes of mindful breathing before bed can make a big difference, helping you let go of the day's worries and settle into a peaceful, restful state.

7. LIMIT LIQUIDS BEFORE BEDTIME

Staying hydrated is essential for overall health, but timing is key. Limiting liquids right before bed can significantly improve sleep quality by reducing the likelihood of nighttime awakenings. When you drink too much before sleeping, you may wake up to empty your bladder, disrupting your sleep cycle. It can lead to fragmented sleep, making it harder to reach the deeper, restorative stages of sleep.

Additionally, drinking liquids close to bedtime can increase the risk of discomfort from a full bladder, which can make it challenging to fall asleep in the first place. By cutting back on fluids in the evening, you

can help ensure a more uninterrupted sleep, allowing your body to rest and rejuvenate more effectively.

8. HELPFUL HERBS

Nature has long provided remedies for sleeplessness, and several herbs have stood the test of time for their calming, sleep-inducing effects. These herbs work gently to help regulate the body's natural sleep rhythms, reducing anxiety and promoting relaxation without the harsh side effects of prescription medications. By incorporating these effective sleep-supporting herbs, such as Valerian Root, Ashwagandha, Lavender, Lemon Balm, and Chamomile, you can feel empowered and informed about natural solutions for better sleep.

My natural sleep aids are liquid melatonin, CBD oil, and liquid Ashwagadha, which I take about an hour before bedtime.

If you have followed all the steps above and still have trouble getting restful sleep at night, consider scheduling a few acupuncture sessions. I was fortunate to find Dr. Ding, who helped me significantly when I needed it the most. If you live in the Twin Cities, here is her contact info

Are you ready to take control of your sleep and wake up feeling refreshed? Start your sleep challenge today! You can improve your sleep quality and overall well-being by implementing these natural steps and minor changes to your routine. The journey to better sleep starts now.

Sleep well, have sweet dreams, and wake up with youthful-looking skin in the morning.

Disclaimer: I am not a licensed medical professional, nor do I pretend to be one on my website or my Newsletters. I encourage you to use my information and writings as a starting point for your own verification and research journey! My advice, experiences, and suggestions should not be considered medical advice.