Top 10 Tips To Get Sleep Better Naturally: Without Having to Use Sleeping Pills, Medication or Aides - Perseverance Movement Specialists & Pilates
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Top 10 Tips To Get Sleep Better Naturally: Without Having to Use Sleeping Pills, Medication or Aides

Top 10 Tips To Get Sleep Better Naturally: Without Having to Use Sleeping Pills, Medication or Aides 1Over my 10 years serving clients one of the most common recommendations I am continually asked about was regarding sleeping, or the struggle or the lack thereof.

Being able to sleep through the night or sleep in their “favorite position” is probably one thing that is the number one goal most people seek my help for.

Just think about how debilitating it is when you can’t get a good night’s rest. Whether that is difficulty falling asleep, getting comfortable, actually sleeping the whole night through, or the struggle over how you feel in the morning.

Many people have a very extensive and time consuming routine they need to do in the morning to “get going”, or have to be very cautious of how they move fearfully if they bend over, turn or twist the wrong way the whole day is lost due to pain, weakness or instability.

You know how your energy, productivity, concentration and ability to enjoy life is incredibly hindered when you don’t sleep great, let alone if it goes on night after night, or even year after year. We all have heard of the studies where people were sleep deprived and it was the equivalent of being incredibly intoxicated…pretty scary especially if you have to care for others, operate machinery or other peoples lives depending on your decision making ability  or performance.

Without knowing your specific history and situation I cannot give you customized advice, but I can give you some simple tips and tricks to help you sleep better.

Even if you just try a few of these tips and could wake up more refreshed and full of energy, wouldn’t it be worth just trying?

You don’t have anything to lose and know we are here to support and answer any question you may have.

So I hope you find these tips helpful. Here we go…


“Top 10 Tips To Get Sleep Better Naturally: Without Having to Use Medication or Sleeping Aides”


  1. Set the Right Room Temperature
    Make sure that the room temperature is comfortable and on the cooler side. Research shows that when you sleep, your personal internal thermostat drops. This body temperature change will actually help induce sleep. Additionally, the comfort of your bedroom temperature can affect the quality of your sleep when you fall asleep and is the difference from sleeping through the night or waking up several times. Sleeping with a partner and their unique needs can prove challenging and try your best.
  2. Decrease harsh or bright lighteningTop 10 Tips To Get Sleep Better Naturally: Without Having to Use Sleeping Pills, Medication or Aides 2
    Ensure that the room is as dark as possible. One key component in regulating sleep patterns is the amount of light you are exposed to, so falling asleep with any light on is not the best thing for a good night’s sleep.
  3. Limit device time and distraction right before bed
    Take computers, video games, the TV, cell phones out of your bedroom and turn them off and try to discontinue use at least 30 minutes before bedtime since studies have shown they emit light and wavelengths that stimulate and affect the brain. Also, it will also decrease the temptation and influence of less than positive media being the last thing on your mind before bed. Additionally, the positions we are in when trying to view these devices is incredibly bad for the body and is a big part of why people wake up stiff, tight or achy in the morning or can’t sleep through the night.
  4. Try to get on a regular sleep schedule
    Try to get in a routine when you wind down every night. Work on trying to go to bed at the same time each night and wake up at the same time each day, including the weekends.
  5. Let go of what worries or you may be holding on to
    The best to your ability try to reconcile what is troubling you. Whether that is extending self forgiveness or granting grace to another will help you fall asleep without being weighed down. If you are dealing with an emotional or challenging situation before bed trying too send a positive message or intention to resolve the issue tomorrow. Deep breathing exercises can also be helpful and help reset your mind.
  6. Try to avoid caffeinated or stimulant right foods before bed
    Try to avoid overly processed, sugary foods or drinks, even things like alcohol, wine, or chocolate right before bed will keep you up. Try a mixture of warm unsweetened almond milk, a teaspoon of organic vanilla (I like to add a turmeric blend of special superfood blend Mellow Yellow before bed click here to try:) This helps increase serotonin to your brain and helps you sleep.
  7. Limit the amount of noise that could disrupt you
    Sound therapy which can induce a very peaceful mood and lull you to sleep. Consider soothing natural sounds, a fan or soft music. Studies have shown that slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute( which interestingly is the beat of the human heart), can help you sleep. If you share a room with someone who snores, try wearing ear plugs.
  8. Get the right amount of exercise during the day
    Make sure that you get regular exercise daily. Beside the many other health benefits it will also assist in your ability to quickly fall asleep, sleep deeper and through the entire night. Try to limit very vigorous exercise to at least 4 hours before you plan on going to bed, as it can energize you and keep you awake.
  9. Give your body the self care it needs before bed
    One of the main reasons people struggle with sleeping is they are in pain or because of an injury or health limitation they can’t sleep in the position they want. Speaking with a Movement Specialist can definitely help find the solution to your unique situation and needs. We have also found that the essential oils and pain relief properties that are in the pain relief products we carry to massage into achy or sore areas before bed has worked for our clients. (*Learn more about the pain relief and anxiety reducing lotions we recommend and love.)
  10. Find your perfect pillow and mattress!
    I have been continually asked about what are the best mattresses, pillows, how many pillows should be used and so forth. I was so excited to find the Pillowise pillows and mattress. Finally a product that wasn’t a one-size fits-all generic “solution”. I love that they stand behind their products and guarantee them for 5 years in addition to letting people give them a try for a month and return without any question. I recommend them to friends, family and my clients. It is so exciting to see the relief that they can finally get the sleep they want and deserve.


Best Sleep Positions and Practices:

Try these tips for some quick sleep relief. We spend anywhere from 6-8 hours in bed every night. We spend over one-third of our life sleeping so it is essential to be in the most optimal position to get the full-night, restful and pain-free sleep you want. It’s important to keep your spine and pelvis aligned to decrease stress and pain.

BACK SLEEPER: For individuals that sleep on their back I advise using two pillows. Try a small pillow or towel under the arch of your low back and another under your ankles. Make sure that the pillow under your neck keeps your head in a neutral position and doesn’t cause your head and chin to tilt upward or downward extremely. This will provide the support and alignment your spine, hips and pelvis need while sleeping, so you can wake up less stiff, ache and energized. No more getting out of bed like your decades older!

SIDE SLEEPER: Putting a pillow between your legs improves the positioning of your hips as well as your lower back. The key is to make certain the pillow is vertical not horizontal. .

STOMACH SLEEPERS: AVOID!!!! This position will wreak havoc on your spine, hips and pelvis. It puts all of the joints in the worst position. Even if this position doesn’t hurt now, you are setting yourself up for spine and hip deterioration in the future.

BEAR IN MIND that as you try to train yourself away from this position try placing a pillow under your pelvis and ankles. This is NOT ideal but it can take a little pressure off your spine, hips, pelvic and the sciatic nerve

Oftentimes people are using TOO MANY or TOO BIG of a pillow, ……

Or their mattress is TOO soft, old and doesn’t support the unique shape of their body…

This is why it is so important to get a custom fit pillow that doesn’t put your head forward or tilt it back whether you are on your back or side. when the head and neck are not supported it will round and pull the shoulders forward, leaving them unsupported, causing increased compression, inflammation and pain. Changes in the head and neck position can throw the rest of the spine, hips and legs out of alignment, strain muscles, compression joints, discs and nerves.

This can also cause the sensation of numbness and tingling into the arms or legs, back pain, restlessness of the legs, muscle cramps and spasms.

CHECK YOUR MATTRESS: You spend a third of your life in your bed. Using an old mattress can put a lot of stress on your spine. Without knowing more about you, it’s hard to recommend a specific mattress. However, if your mattress is older than 5 years, it’s time to make a change.

Top 10 Tips To Get Sleep Better Naturally: Without Having to Use Sleeping Pills, Medication or Aides 3

TIP: Invest in a mattress that is comfortable for your spine. Change your mattress out every 5-10 years.

Does this sound like your struggle or frustration with back pain and sleeping?

Want to finally get the answers, help and support you need to be able to fix your back issues and sleep better?

Want a natural solution to solving your back situation without having to be constantly reaching for the painkillers that are toxic for your stomach or getting costly injections that actually further degrade the tissues and cartilage of your spine and never really FIX anything?

You can take a simple first step to stopping the sleepless nights, frustration and agony of back pain by…

Let us know if you want to start with FREE consultation with one of our Specialists either in-person at our office or VIRTUALLY online.


Also, don’t forget to  follow us on social to get daily health, fitness and nutrition tips, resources and videos…

Yvonne Castillo

Yvonne Castillo

Dr. Yvonne Castillo is one of Santa Barbara’s leading Movement Specialists who helps active adults become more active, fit, active and independent so they live the life they love without fear, limitation and having to depend on painkillers or procedures. ​ Every day people consult Yvonne looking for the guidance to get them back to their active lifestyles faster and permanently. She helps them understand and address their current performance limitations, individual risk factors and weak links, prevent injury, avoid loss of mobility, flexibility, strength, stability and balance, avoid surgery and protect against falls, slow decline of their independence or the steady increase in aches, pains, stiffness, loss of energy or confidence in their ability to be active like they truly desire to be.​

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