Quality sleep should not be difficult to achieve. The following four natural ways can assist in easing the body and mind into a better sleeping habit.

1. Physical Routine

• Have a consistent time of sleep and waking up every day in line with the body’s internal clock.
• Make sure to have dinner three hours before bedtime (for instance, having dinner at 7 PM and going to bed at 10 PM).
• Go for a stroll after having dinner to ensure proper digestion.
• Create a 30-minute period where you will wind down before bedtime in preparation of the coming day such as  making sure phones are not brought to the bedroom; make sure to place all phones face down and set them on silent mode if possible.

2. Mental and Emotional Detox

• Clear your brain of any issues before you go to sleep by writing everything down in a brain dump.
• Even a minute of writing in your journal is sufficient for releasing your mind.
• Reflect at the end of the day on one or two things you are grateful for that day.
• It would help you clear the “internet browser” history of your mind.

3. Sleep Environment

• Maintain a cool, dark, and comfortable bedroom.
• Consider breathable bedding fabrics including cotton, linen, viscose, or modal.
• Have specific clothing for sleeping that lets your body know that you’re ready to rest.
• Experiment with relaxing techniques such as:
• Warm eye compresses from a gentle washcloth.
• Cool showers to relax your body.
• Gently misting your face and neck area with distilled rosewater.

4. Timing and Rhythm

• Take naps no closer than three to four hours before sleep because they may affect your circadian rhythms.
• Be regular and try to follow a daily pattern so that your body gets used to your sleep time.

Although there are some supplements, including melatonin, that might be considered, here are all-natural sleep recommendations to start with. Give yourself enough time to see how they work for you.