5 Holistic Hacks for a Better Sleep Routine
We’ve all had those nights where sleep just doesn’t come easily—tossing and turning, scrolling on our phones, or lying wide awake with a racing mind. Sleep is more than just rest; it’s the foundation of our physical, mental, and emotional well-being. When we don’t get enough, everything from our mood to our hormones and even digestion is affected.
The good news? Creating a better sleep routine doesn’t have to be complicated. By weaving in some holistic hacks, you can train your body and mind to relax, unwind, and slip into deeper, more restorative rest.
Here are my favorite holistic practices to improve your sleep naturally:
Create a Calming Evening Ritual
Instead of rushing to bed after working, watching TV, or scrolling, try easing into sleep with an intentional wind-down. This could look like:
Drinking a warm herbal tea such as chamomile, lavender, or lemon balm.
Lighting a candle, diffusing lavender essential oil or spraying some chamomile and lavender on your pillow.
Journaling out lingering thoughts so your mind feels lighter.
Reading a few pages from a soothing book (instead of your phone).
Think of it as a ritual that tells your body: “It’s time to rest.”
Limit Blue Light Before Bed
Phones, tablets, and TVs give off blue light that tricks your brain into thinking it’s still daytime. This suppresses melatonin—the hormone that helps you sleep.
Try:
Putting your phone away at least 1 hour before bed.
Using blue-light blocking glasses if you work late.
Dimming your lights to mimic sunset and cue your circadian rhythm.
Nourish Your Body with Sleep-Friendly Foods
Your diet plays a big role in sleep quality. Avoid heavy, spicy meals and caffeine late in the day, and instead incorporate foods that naturally support relaxation, such as:
Almonds and walnuts (rich in magnesium and melatonin).
Tart cherries (a natural source of melatonin).
Herbal teas like passionflower or valerian root.
A small serving of complex carbs (like oatmeal or banana) to boost serotonin.
Move Your Body During the Day
Exercise is one of the most powerful natural sleep aids. It helps regulate cortisol (your stress hormone) and improves your circadian rhythm.
Try Pilates, yoga, or strength training earlier in the day.
End your evenings with gentle stretches or restorative yoga poses like legs-up-the-wall.
Movement helps release tension and signals to your body that rest will follow.
Practice Breathwork or Meditation
If your mind races at night, calming the nervous system is key. Even a few minutes of mindful breathing can shift your body into “rest and digest” mode.
Try this:
4-7-8 breathing: Inhale for 4 seconds, hold for 7, exhale for 8.
Body scan meditation: Focus on relaxing each body part from head to toe.
Guided sleep meditation apps to help you drift off peacefully.
Final Thoughts
Improving your sleep routine is about consistency and small changes that add up. Whether it’s sipping herbal tea, putting your phone away earlier, or practicing calming breathwork, these holistic hacks will help your mind and body shift into rest mode.
Better sleep doesn’t just mean more energy—it means better workouts, balanced hormones, improved mood, and overall well-being. Start small, find what works for you, and turn your evenings into a ritual of rest.
