Natural sleep hacks & get deeper smarter sleep like a baby.

Sleep is one of the silent pillar of health that is draining millions of people in a busy world having backlight screens and endless schedules. Although plenty of attention is paid for dieting and exercising, not much has been happening at the optimization regarding sleep. It being equally important in relation to weight loss, brainpower, mood, hormone regulation and immune strength. 

When you lie awake and keep your eyes open in the afternoon or have this feeling that your brain does not work properly even though you have spent 8 hours in bed. However, it may be noted that, better sleep is not a mystery, it is an art. It may also be optimized in a better way.

In the present guide we are going to describe-

• Why restorative sleep is more important than many of people can imagine
• Why various myths and errors are rather widespread
• How to take a good rest. 
• We will also provide with the natural methods on how to sleep quicker and what to do in the mornings in order to realize the energy
• Sleep Optimization Plan is a 7 day program.

Sleeping is not something passive. This is what goes on during sleep:

• Brain Detox: During sleep, the glymphatic system clears away wastes in the brain such as beta-amyloid in the brain. 
• Hormonal Balance: It releases growth hormone that aids tissue repair and the development of the muscle. 
• Immune Defense: Much of the production of cytokines (infection-fighting proteins) occur during deep sleep. 
• Emotional Reset: REM sleep facilitates regulation of moods and is involved in encoding in emotion experiences. 

Forgetting to get a good night sleep is equivalent to forgetting to do housekeeping inside the house. The harm pays the price.

Sleep is basically sub-divided in 3 phases:

• Stage 1 (Light Sleep): Transitional stage- there is a decline of heart rate and body temperature. 
• Stage 2: In this stage, the memory clears up and gets stronger, whereas the body re-juvenates as a result of light exercise.
• Stage 3 (Deep Sleep): The stage where the body does repairs and the immune system becomes stronger.

It requires 4–6 complete sleep cycles in the night to make you feel rested.  

Even when we are in bed with the correct amount of time, we may not rest well considering the other aspects:

• Blue light during night hour (Release of melatonin is being affected by screens) 
• Caffeine timing (it is about 5-7 hours) 
• Very stressful (melatonin blocked by overly-high cortisol) 
• Consumption of excess food during dinner can be detrimental (and especially when this food is rich in sugar or fat).
• Abnormal sleeping hours (alter circadian cycle) 
• Inadequate morning sunlight (the most important thing in resetting the body clock) 
• It reduces deep and REM sleep when combined with alcohol close to the bed time.

These are non-medicated techniques – how to sleep better: 

• Morning light Exposure– Expose yourself to 15–20 minutes of bright sunlight within one hour of awake. Melatonin level is being maintained for the said activity.
• Regular Sleep– Waking pattern get to the bed and wake up at regular times, even on weekends. It maintains circadian stabilization.
• Digital Sunset– Turn off the screens 1–2 hours at bedtime. Also, you may wear the glasses which can block the effect of blue light or you may use night mode in the devices. 
• Sleep-Boosting Nutrition — Consume magnesium-rich food like leafy vegetables, pumpkin seeds and banana. 
• Herbal infusions: Chamomile, passion flower and tulsi (holy basil). Carbohydrates, protein & fat to be balanced during dinner time.
• Evening relaxing: Gentile stretch or having a deep breathing. To calm the chattering mind, the most popular is journaling or gratitude writing. 
• Take care of the Bedroom Environment Temperature: Maintain it at 18–20 degree Celsius.
• Darkness: You should use dark curtains or eye mask during sleep time.
• Sound: Apply white noise for any kind of disturb

The natural supports can be effective temporary: 

• Magnesium glycinate, or citrate– This will relax the muscular system and the nervous system. 
• Melatonin Supplement — Immediately after the waking up, the sleep and wake cycle can be managed with the assistance of melatonin, which can be consumed as a supplement.
• L-theanine– Calms the mind; it is a natural substance that is present in green tea. 
• Ashwagandha root or valerian root– Ashwagandha and valerian are adapoids that decrease cortisol levels and increase calmness. 

It is advised to consult a healthcare expert to know whether supplements should be added on top of a healthy diet or around the same time when pregnant, lactating or during drug use.

Basing on our day to day life style, we can restart our sleep as follows: 

• Day 1: Eight hours of sleep between 10.00 PM to 6.00 AM. We should continue the same for a week un-interruptedly. 
• Day 2: Daylight and movement. Go outside in one hour of waking. Spend 15 – 30 minutes doing light exercise (pace, yoga, stretch) etc.
• Day 3-Cut down stimulants & quit caffeine at lunch time. During evening snacks, we should avoid to take high sugar items including energy drinks. 
• Day 4: Bed time routine start a relaxing habit 1 hour before bed time. Taking a shower, having an herb tea, listening to a relaxation playlist, journaling about the things you are grateful about. 
• Day 5: Get the best sleeping conditions. Turn as dark as you can your room. Use a sleep mask. Clean out the bedroom, and get rid of gadgets. 
• Day 6: Digital Detoxing during Evening time where we should avoid screen time after 8-PM. Rather: Read a book, meditate, talk to the family off-line. 
• Day 7: Monitoring that how you are feeling at day-7 and concentrate more on adapting the above schedule. Also, we should change our bedtime or pre sleeping routine if any. 

These are some of the easy methods of falling asleep quickly and sleep like a baby

1. The 4–7 -8 breathing: Inhale taking 4 seconds, hold the breath 7 and then exhale 8. May this decelerate your heart beat and make you feel less tense. 
2. Progressive muscles relaxation: Squeeze all the muscles of your body and then let them go beginning at your toes and go up to your head. 
3. Visualization: We think ourselves as a forest, beach or hiking in the mountains. Spent 5 -10 mins attention on the sights, sounds and smell.

• More focus and better judgment 
• Normal appetite (less cravings of sugar) 
• Enhancement of immunity 
• Reduced chances of developing chronic disease 
• Lighter skin and less acne outbreaks 
• Having improved emotional strength 

A good life means better sleep and it should be sleep like a baby always.

We should note that sleep is not a luxury, but it is a general phenomenon. We can’t not go outside without eating and taking showers & such why we skip our sleep although it cures our head to toe? 

By changing a small, we can regain the type of sleep as our body desires to have. Switch off the phone & allow your brain and body what they require i.e. real rest.

References: From Harvard health – Better sleep, naturally – Harvard Health

Thanks and Regards.

Lovely Health Tips — 2025

About the Author
The article has been written by the team “Lovely Health Tips-2025”, who dedicates itself to share the evidence & experienced-based health & wellness guides with solutions & helpful awareness campaigns. Learn more