How to Sleep Better at Night Naturally

by Gagan Kaur

In today's fast-paced world, many of us struggle to get the deep, restful sleep we need to wake up feeling refreshed. The good news is that there are simple, natural ways to improve your sleep without resorting to medication. Here are some effective strategies to help you sleep better at night:

1. Place a Cold Pack Under Your Neck

A unique but highly effective method to enhance sleep is placing a cold pack under your neck. This helps stimulate the parasympathetic nervous system, which is responsible for calming the body and promoting relaxation. By cooling the area around your neck, you activate nerves that send signals to your body to enter a more restful state, making it easier to fall asleep.

2. Create a Bedtime Routine

One of the most effective ways to improve sleep quality is by establishing a consistent bedtime routine. Going to bed and waking up at the same time every day helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling energized. Incorporating relaxation techniques such as deep breathing, gentle stretching, or meditation into your routine can also signal your body that it's time to wind down.

3. Sip on Dr. Kohli’s Sleep Tea

A calming cup of herbal tea before bed is a natural way to promote relaxation and prepare your body for sleep. Dr. Kohli's Sleep Tea is a soothing blend of herbs carefully selected for their sleep-enhancing properties. Here's a look at the key ingredients and their benefits:

  • California Poppy: Known for its gentle, calming effects, this herb helps reduce restlessness and anxiety, making it easier to drift off to sleep.
  • Passion Flower: Traditionally used to promote relaxation, passion flower works by increasing levels of GABA, a neurotransmitter that helps reduce brain activity, leading to a peaceful slumber.
  • Valerian: A natural herb famous for its soothing properties, valerian has been used for centuries to reduce anxiety and improve sleep quality.
  • Ashwagandha: As an adaptogen, ashwagandha helps the body manage stress more effectively, promoting a balanced mood and better sleep.
  • Lemon Balm: This fragrant herb not only adds a pleasant aroma but also helps create a serene atmosphere, easing tension and calming the mind.
  • Hops: Known for its relaxing qualities, hops help reduce restlessness and promote deep sleep.
  • Bishop Weed: Adds a unique touch to the blend, contributing to the overall calming effect of the tea.

Sipping this tea about 30 minutes before bedtime can help your body relax, making it easier to unwind and fall asleep naturally.

4. Limit Exposure to Blue Light

Exposure to blue light from electronic devices such as phones, tablets, and computers can interfere with your body’s production of melatonin, the hormone responsible for regulating sleep. Try to limit screen time in the evening, especially in the hour leading up to bedtime. Instead, opt for activities like reading a book, journaling, or listening to calming music.

5. Create a Sleep-Friendly Environment

Your sleep environment plays a major role in the quality of your rest. Make sure your bedroom is dark, quiet, and cool, as these factors promote better sleep. Consider using blackout curtains, white noise machines, or earplugs if necessary. Additionally, invest in a comfortable mattress and pillows to ensure your body is properly supported throughout the night.

6. Stay Active During the Day

Regular physical activity during the day can improve your sleep at night. Even light exercise, such as walking or yoga, can help reduce stress and tire your body out in a healthy way. However, try to avoid vigorous exercise right before bedtime, as it can have the opposite effect and make it harder to fall asleep.

7. Limit Caffeine and Heavy Meals Before Bed

Caffeine and heavy meals can interfere with your ability to fall asleep and stay asleep. Try to avoid consuming caffeine in the late afternoon or evening, and opt for lighter meals in the hours leading up to bedtime. If you're hungry before bed, a small snack like a handful of almonds or a banana can be a good choice.

8. Try a TI Mat

A TI mat (Thermally Induced mat) can help stimulate relaxation and ease tension in the body. By laying on a TI mat before bed, you help your muscles release built-up stress, making it easier to transition into a restful state. This, combined with the cold pack technique, can be a powerful combination for improving sleep quality.

By incorporating these natural methods into your nightly routine, you can create the perfect environment for better sleep. Whether it's the gentle herbs in Dr. Kohli’s Sleep Tea or the simple act of placing a cold pack under your neck, these strategies can help you achieve a deeper, more restorative sleep—naturally

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