I am sharing my 5 favorite natural tips for better sleep and a tutorial for a simple DIY sleep mask that you can make in an afternoon.
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I don’t know about you but if I don’t sleep well, I don’t feel well at all.
When I was younger it was much easier for me to fall asleep and stay asleep. But these days, I often need a bit more help.
For whatever reason, may of us either don’t sleep enough and/or don’t get quality sleep.
There are many lifestyle changes you can make to help you sleep better. For example, we love sleeping in linen sheets.
However, I want to share with you some really easy-to-implement, natural sleep hacks. And a tutorial for a DIY sleep mask.
Stress is a major problem in our culture these days. Many of us worry about one thing or many things. Stress robs the body of the vital mineral magnesium. And yet, it is very easy to take a magnesium supplement.
Magnesium is the relaxation mineral that can help you sleep better. Besides that, it has even more benefits (read more here: https://drhyman.com/blog/2010/05/20/magnesium-the-most-powerful-relaxation-mineral-available/ ).
Depending on who you ask, the recommendation may be 600-800 mg per day or 400-1000 mg per day. This is the product that my family likes.
This root is very popular in Europe for anyone who has trouble falling asleep, staying asleep, and/or getting quality sleep. It has really helped us!
On top of that, it can help with menopausal hot flashes and symptoms of PMS.
Melatonin is actually a hormone that regulates the body’s wake and sleep cycle. As such, the body should naturally produce it itself as the light grows darker in the evening. However, with artificial lights, especially those from screens and computers melatonin production may be interrupted.
Thus, it may be a good idea to play with supplementation. Most products come in 3 mg per dose which is too high for me!! Therefore, I brake tablets in thirds. If you take TOO much melatonin, it can have the adverse effect of waking you up in the middle of the night. I suggest you play with the dose that’s right for you.
In any event, it is a good idea to turn all screens and computers off at least one hour before bed, preferably more than that. If you can’t do that, you can get applications that block the blue light from your computer screen (such as “f.lux”) or special glasses such as these.
Melatonin has more health benefits than just helping with sleep. For example, it induces cancer cell apoptosis, meaning that the cancer cells die. You can read more here.
Lavender essential oil
- aromatherapy: you can simply open the bottle of lavender essential oil and take deep breaths; you can also put it in a diffuser in your room; or you can put a drop or tow on you pillow
- externally: we like to put lavender essential oil in a roller bottle with some carrier oil and apply it behind the ears, on the neck, and/or the soles of the feet
Internal application: I realize that this can be a bit controversial. However, I have done quite some research – and I strongly encourage you to do the same!! – and have decided that lavender essential oil is safe for consumption. There are even products you can buy online such as this one.
However, we like to get lavender essential oil and empty gel caps which we fill ourselves with a few drops. I have done quite some research into essential oil companies and find that I like Plant Therapy the best (they have many organic oils, you don’t need a membership, they use third-party testing, and are very good value). You can buy their products directly from them at https://www.planttherapy.com/ or online from amazon.
DIY Sleep Mask
Since there often is ambient light or light sources in our bedrooms, a sleep mask or eye mask can make a big difference! I have been using one for years and almost cannot sleep without it any more! Of course, you can purchase one online such as this one. Or better even – make your own!
Here’s the Tutorial for your DIY Sleep Mask:
Materials: you will need some fabric (either buy or use an old t-shirt), some batting material, some elastic, velcro closures, pins, and scissors.
Pattern: simply copy this pattern for your sleep mask
First you pin the pattern to two layers of fabric and cut with an additional 1/2 inch seam allowance.
Sew these two pieces together with right side on right side a leave a 2 inch opening at the top of your sleep mask.
Turn your piece inside out. Cut the batting a bit smaller than the pattern for your sleep mask. Feed the batting into the sleep mask, making sure that it’s all nice and flat.
Close the 2 inches at the top by folding the fabric an and sewing it shut.
Cut two pieces of elastic of about 8-10 inches. If you want to make a very simple mask, attach and sew the elastics facing OUT. If you would like to add a hem to your sleep mask, attach and sew the elastic facing IN! Sew the velcro pieces to the inner ends of the elastic which will help making the mask adjustable.
I chose to add a hem but you can perfectly use your eye mask without!