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By Homesteader Health Foods
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Top Lifestyle Tips for Improving Your Sleep

Nov 2, 2026 | 2:10 PM

Are you losing that fight with your pillow? Are you relying on caffeine to get you through the day, praying that you’ll get at least a few more hours of sleep tonight? You’re definitely not alone! It seems many of us are not getting the rest we need, and yet sleep is so fundamental to our health and well being. Sleep not only helps us get through the day ahead, it gives our bodies take the chance to do a full tune up: the brain expels toxins and metabolic waste from the previous day, processes information and memories, regulates mood, and sharpens focus. The rest of your body focuses on tissue repair, relaxing the cardiovascular system, and balancing hormones. It even sends out an immunity boost to help keep your body fighting infections.

With the busyness, distraction, and stimulation of our modern world, there are many things fighting for our rest, and so it’s important to push back with intentional self care, so that we give our bodies the best chance at heading off to dream land.

Sleep Hygiene

Sleep hygiene is composed of the habits and things we do that affect our bodies circadian rhythms, and also the things which promote relaxation and drowsiness. Just a few lifestyle changes can make an impact on the onset and the quality of your sleep:

Regular Physical Activity

Exercise is important for many functions in the body, but is also beneficial for a proper sleep.

  • Try to get 30 minutes of moderate physical activity every day
  • Time your exercise to optimize sleep. Vigorous exercise close to bedtime may impede sleep for some, but may help tire others out and cause a better sleep. It’s important to experiment and figure out what works best for you
  • Try some light stretches or a gentle walk before bed to promote relaxation

Light Regulation

We are inundated with light from our workplaces, homes, and screens – and much of it is harsh blue light that can keep our bodies from producing melatonin when we need it.

  • Try dimming the lights an hour before bed to help trigger melatonin production in the body
  • Limit phone use before bed
  • Use a blue light filter on your phone or Kindle.

Sleep Schedules

Some of us tend to find ourselves chronically going to bed late, or vary in our bed times and when we get up. But then sometimes when we do try to get to sleep at an earlier time, it backfires and has us laying awake for longer.

  • Don’t try to instantly get yourself to bed earlier. Gradually move your bedtime earlier to get your body accustomed to a new schedule/habit
  • Set a routine for going to sleep at the same time, and also waking up in the morning at the same time every day. This helps promote a healthy circadian rhythm

Dietary Choices

Our food choices can subtly influence our quality of sleep as well. It’s generally recommended to avoid eating about 1 hour before you plan to go to bed, so that the digestion of thast food doesn’t keep your body and your brain alert when you need them to slow down. And if you’re going to have a post dinner snack, it’s best to stick to proteins and healthy fats that won’t spike your blood sugars.

Sleep friendly foods:

Some foods have naturally sleep-promoting nutrients, and these are good to includeif you hae having a snack after supper:

  • Pistachios are one of the best nuts to eat in the evening. They contain both magnesium and melatonin: Magnesium can help regulate melatonin, relax your muscles, and promote sleep. Melatonin is the hormone your body uses to make you tired so that you’re ready to drift off.
  • Almonds are another source of magnesium and melatonin to enjoy after supper – just as a raw munchie, or in the form of nut butter
  • Tart Cherries contain a surprising amount of melatonin. You can get tart cherry juice and mix 1-2oz with water, about 30min – 2 hours before bed.
  • Grapes, though they have a sugar content, also contain melatonin – especially in their skin. Try balancing the sugar with some almonds or almond butter for fibre and protein
  • Bananas contain magnesium and potassium, which help to relax the muscle and nerves. They also contain vitamin B6, which converts the amino acid tryptophan into serotonin.

Foods that are the enemies of sleep:

  • Heavy, Fried Foods can contribute heartburn/acid reflux, – and laying down in bed can exacerbate symptoms
  • Alcohol might make you sleepy and help you to nod off sooner, but it actually contributes to a more fitful sleep, and disrupts REM cycles. If you have sleep apnea, it can also worsen your symptoms.
  • Caffeine  is a pretty intuitive one to avoid, since we know it is a stimulant. If you are drinking it throughout the day to keep you going, you may be contributing to sleep issues, which is what keeps you needing caffeine the next day. It’s best to avoid caffeine for at least 6 hours before your bedtime – and cutting it out altogether can be even more beneficial.
  • High sugar foods and refined carbs cause blood sugar spikes and crashes, which can lead to waking up more at night.
  • Teas, water, and water-rich foods may make matters worse if you’re prone to bathroom trips at night. It’s best to limit water sources before bed – even water rich foods like celery, watermelon, or cucumber can can make you more likely to wake up with a full bladder

Nervous System Prep

It seems like life is busier, more stressful, and more packed with stimulation than ever before. We have all of this laid onto already overloaded nervous systems, and often don’t give ourselves the care to release that energy or give our nervous systems a break. How are we supposed to relax enough to get a good sleep when our nervous systems are still revved up? Maybe giving ourselves intentional time to come down from all of the input from the day is just as important as any other practice we do for our health!

  • Breathing exercises: Our breathing can influence our nervous systems, and many times we don’t pay attention to how our stress or anxiety might shorten our breaths or keep them light. Deep breathing exercises such as the 4-7-8 technique (inhale for a count of 4, hold for 7, exhale for 8 – repeat 4-8 times) or box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) can help bring relaxation and disengage the nervous system
  • Grounding: As we zip through our day and go from one task or commitment to the next, or get caught in our heads with something that’s worrying us, we start disconnecting from our bodies and from  the signals our nervous systems might be sending. Try grounding techniques like the 5-4-3-2-1 Method (name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste), which facilitate a bodily connection to your surroundings.
  • Lavender: Some people find the scent of lavender to provide a sense of calm and relaxation. Try adding a few drops of lavender oil to a tissue and keep it by your pillow for an extra feeling of calm
  • Magnesium: Magnesium is a nutrient that regulates melatonin, relaxes muscles, and promotes sleep – AND it’s one of the most common nutrient deficiencies. Adding magnesium rich foods to your diet may contribute to a better rest.
  • Journaling: With our days getting so busy, we may end up with a lot of different thoughts that collect in our head that never actually get processed. Then when our heads hit the pillow at night, our mind can finally take this free time to unload all the thoughts it’s been waiting to process. It may be useful to take some time to journal or talk to a partner to get those thoughts out of your head so your mind is ready to sleep.

Trying to improve your sleep isn’t easy, and it’s not a one dimensional process. Many factors can greatly influence the quality and duration of sleep, and it’s important to take stock of the network of different elements that contribute to the issue.
If you are struggling with sleep, and want to look even deeper into the issue to find natural solutions, come to Homesteader Health Foods and chat with our knowledgeable staff, who can help guide you toward solutions that work for you!

by Homesteader Health Foods