Sleep Better Naturally—7 Expert Tips for Restful Nights

March 15 is World Sleep Day – So Let’s Talk about Sleep

March 15 marks World Sleep Day, a global reminder of the importance of quality rest for our health and well-being. In today’s fast-paced world, getting a good night’s sleep has become a challenge for many. The good news? Nature provides some of the best solutions for restful sleep.

As Arianna Huffington, founder of The Sleep Revolution, wisely says:
“Sleep is the underpinning of our entire well-being. When we take care of our sleep, we take care of everything else.”

This World Sleep Day, let’s explore how morning sunlight, herbal remedies, and bedside plants can support deep, rejuvenating rest.

​Recent research highlights the positive impact of gardening on sleep quality. A study published in the Journal of Affective Disorders found that individuals who engage in gardening are less likely to experience sleep complaints compared to non-exercisers. The study observed a dose-response relationship, indicating that increased time spent gardening correlates with fewer sleep issues. ​realsimple.com+2psypost.org+2pubmed.ncbi.nlm.nih.gov+2pubmed.ncbi.nlm.nih.gov

Additionally, a systematic review concluded that exposure to green spaces, including activities like gardening, is associated with improvements in both sleep quality and quantity. This suggests that incorporating gardening into one’s routine can be a natural way to enhance sleep. ​pubmed.ncbi.nlm.nih.gov

The sleep-enhancing effects of gardening may stem from increased exposure to natural light during the day, which helps regulate the body’s circadian rhythms. ​foundmyfitness.com

Start Your Day with Sunlight for Better Sleep

One of the most natural sleep aids is something we often overlook—morning sunlight. Exposure to natural light in the morning regulates our circadian rhythm, the internal clock that tells us when to wake up and when to sleep.

Why Morning Sunlight Helps You Sleep:

• Sunlight boosts serotonin, which later converts into melatonin, the sleep hormone.
• It helps set your body’s internal clock, making it easier to fall asleep at night.
• Spending time outdoors reduces stress and improves mood, both essential for good sleep.

Grow Pro Tip:  
Try morning gardening—even 10 minutes of tending to your patio plants in the morning boosts your sleep quality later in the evening.

Herbal Recipes & Remedies for Better Sleep

Nature’s medicine cabinet is full of herbs that promote relaxation and deep sleep. Growing these herbs in your patio garden allows you to create soothing teas, tonics, and aromatherapy blends that help you unwind at the end of the day.

Herbs That Help You Sleep

✔ Chamomile – A classic sleep-inducing herb that calms the nervous system.
✔ Lavender – Known for its stress-relieving aroma, it lowers heart rate and promotes relaxation.
✔ Lemon Balm – A mild sedative that helps ease anxiety and improve sleep quality.
✔ Valerian Root – Used for centuries to treat insomnia and encourage deep sleep.
✔ Passionflower – Helps increase GABA (a calming neurotransmitter) in the brain.

Sleep-Enhancing Herbal Recipes

Chamomile & Lavender Tea
✔ 1 tbsp dried chamomile flowers
✔ ½ tsp dried lavender buds
✔ 1 cup hot water
✔ 1 tsp honey (optional)

Instructions: Steep for 5-7 minutes, strain, and sip before bed.

Lemon Balm & Mint Sleep Elixir
✔ 5 fresh lemon balm leaves
✔ 3 fresh mint leaves
✔ 1 tbsp honey
✔ 1 slice fresh ginger
✔ 1 cup warm almond milk

Instructions: Blend together, strain, and drink warm for a calming bedtime drink.

Best Plants to Keep by Your Bedside for Better Sleep

Bringing plants into your sleep sanctuary is another way to enhance restful nights. Certain plants purify the air, release oxygen, and emit calming aromas that encourage relaxation.

Best Bedside Plants for Sleep:

Lavender – Lowers heart rate and stress, making it easier to drift off.

Aloe Vera – Releases oxygen at night, improving air quality for deeper sleep.

Jasmine – Emits a subtle fragrance that reduces anxiety and promotes sleep.

Snake Plant – Filters toxins and provides clean, fresh air while you sleep.

 Peace Lily – Increases humidity in dry rooms, preventing throat irritation and dry skin that disrupt sleep.

Grow Your Way to Better Sleep

This World Sleep Day, celebrate by creating your own Sleep-Enhancing Garden! Whether it’s a patio herb garden for fresh sleep teas, a small bedside plant for cleaner air, or simply spending more time outdoors in the morning sun, your garden can be your natural sleep solution.

1. Get Morning Sunlight

• Why? Exposure to natural light in the morning helps regulate your circadian rhythm and boosts serotonin, which later converts to melatonin (your sleep hormone).
• Tip: Spend at least 15-30 minutes outside in natural light—gardening is a great way to do this!

2. Reduce Blue Light Before Bed

• Why? Screens from phones, tablets, and TVs emit blue light, which suppresses melatonin and keeps your brain alert.
• Tip: Try blue light-blocking glasses, use night mode on devices, or power down at least an hour before bed.

3. Use Herbal Sleep Remedies

• Why? Certain herbs contain natural sedatives that relax the nervous system and promote restful sleep.
• Best Herbs for Sleep:
  ✔ Chamomile – Calming, reduces anxiety
  ✔ Lavender – Lowers heart rate, relieves stress
  ✔ Lemon Balm – Mild sedative, helps with restlessness
  ✔ Valerian Root – Helps with insomnia and deep sleep
• Tip: Brew a sleepy-time herbal tea before bed with fresh chamomile and lemon balm.

4. Optimize Your Sleep Environment

• Why? A cool, dark, and quiet bedroom improves sleep quality by reducing disturbances.
• Tips for a Better Sleep Space:
  ✔ Keep the room cool (60-67°F or 15-19°C)
  ✔ Use blackout curtains to block outside light
  ✔ Add bedside plants like lavender, aloe vera, or peace lily for cleaner air and calming scents

5. Wind Down with a Nighttime Ritual

• Why? A consistent pre-sleep routine signals your brain that it’s time to relax.
• Try This:
  ✔ Take a warm bath with lavender oil
  ✔ Read a book or journal instead of scrolling on your phone
  ✔ Do 5 minutes of deep breathing or meditation

 6. Avoid Stimulants & Heavy Meals Before Bed

• Why? Caffeine and alcohol disrupt sleep patterns, and eating large meals too late can cause digestion issues that keep you awake.
• Tip: Avoid caffeine after 2 PM and opt for a light evening snack like almonds, bananas, or herbal tea instead.

7. Try Gardening for Stress Relief

• Why? Gardening has been scientifically proven to reduce stress, lower cortisol levels, and improve sleep quality.
• Tip: Spend 15-30 minutes gardening in the morning or early evening to unwind naturally.

Ready to Sleep Better Naturally? Incorporate these simple habits, and let plants and nature help you drift into deeper, more restful sleep.