Sleep better: no pills required

If you’ve gotten used to relying on sleeping pills to help you catch some ZZZs, you might wonder whether you’ll be filling that prescription forever. Thankfully, natural remedies and sleep routines can help you get the sleep you need to recharge your mind and body.


Practice mindfulness and meditative breath work before bed to let go of the day’s stresses and focus your body on rest and relaxation. When you check email and social media in the moments before sleep, you set yourself up for anxiety and restlessness. Instead, focus on the present moment and prepare for a restful night. The emails will be there for you tomorrow. 

Set a consistent sleep schedule 

Your circadian rhythm is responsible for maintaining physiological cycles like your metabolism, sleep-wake cycles, and thermoregulation. When you go to sleep and wake up at the same time every day, your circadian rhythm can sync with your plans— releasing sleep and wake hormones at the correct times. 

When you play it fast and loose with your sleep cycle, your body may go rogue, releasing those hormones at inopportune times, resulting in middle-of-the-night wake-ups and mid-meeting yawns. 

An occasional exception is okay, but make consistency the rule, and your sleep will benefit. 

Keep your phone away

Have you ever rolled over in your sleep and, half awake, checked your phone? Looking at the light can interrupt your natural sleep cycle, and responding to “just one message” can cycle into mindless (and sleepless) scrolling. 

Create a phone-free routine an hour before bed, and— when possible— sleep with your phone on airplane mode or in another room to avoid temptation. 


Lavender smells fabulous AND can help improve sleep quality. Diffuse the essential oil in your room, spray it on your pillow, or take a bath with lavender-infused Epsom salts to enjoy the heavy-lidded response to this French flower. 


Melatonin is a naturally produced hormone that triggers a feeling of sleepiness. If you have trouble falling asleep, talk with your doctor about whether melatonin can help you get your body’s internal clock back on track. 

Cool your room

Have you noticed that you sleep better and longer during the wintertime? Your extended snoozes have less to do with hibernation and more to do with the colder environment in your room. Studies show that the ideal temperature for sleep is between 60-67°F, which enhances your body’s ability to cool itself down and transition into sleep mode. 

Consider your diet

Sleep probably eludes you if you’re drinking coffee after dinner and chocolate in bed. Our article, What to eat (and avoid) for better sleep, will share the dos and don’ts of what to eat for a good night’s sleep. 


Expending energy during the day is a great way to fall into bed tired at night. Join an Enhancewell Fitness group class or private lesson and leave it all on the mat. Your body will feel great, your mind will be quiet, and your sleep quality will skyrocket. It’s a win-win-win. 

Sweet dreams! 

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