A lot of people ask us, “How can I naturally sleep deeper and better? I’m so sick of tossing and turning every night; what do I need to do to improve my sleep quality?”

You’re in luck! We’ve made good quality sleep our life’s mission, and we prioritize it above everything else. Over the years, we’ve come to realize that there are really only a few things you need to do, a few small changes that need to be made, and you’ll see drastic improvement in your sleep quality.

We’re going to answer the question, “How can I naturally sleep deeper?” below, giving you all the tools you need for a better night of rest!

How Can I Naturally Sleep Deeper?

Here are the things that we have found are most effective at improving not only sleep quantity, but sleep quality—and, specifically, the amount of time you spend in deep sleep:

A Balanced Diet – There are quite a few factors in this one, so bear with us while we list them all.

First, you need a diet that is high in fiber. High-fiber diets have been linked to better sleep, specifically more time spent in deep sleep. You’ll be glad to know that most high-fiber foods are also rich in the micronutrients that encourage better sleep quality.

Second, you need a diet that is low in stimulants, particularly later in the day. Cut back on coffee, green tea, iced tea, energy drinks, sugar, really anything that contains a lot of caffeine or sugar (which boosts energy production). Limit yourself to consuming stimulants in the morning and around noon, but no later than 2 PM.

Third, your diet needs to be high in healthy fats, lean proteins, and complex carbohydrates. All of these nutrients promote healthier internal organ function (including your digestive organs), and will help your body to run more efficiently during the day while also providing you with the nutrients required to make repairs during the night. These three macronutrients are vital for a healthy diet and better deep sleep.

Fourth, make sure that your diet includes sleep-inducing foods, such as:

  • Turkey, which is rich in tryptophan

  • Tart cherry juice, which is rich in melatonin

  • Bananas, which contain a lot of potassium

  • Chamomile and peppermint teas, both known relaxing and soothing herbal remedies

Finally, make sure that your diet is “morning-heavy”. That means your biggest meal of the day should be breakfast, and the smallest meal of the day should be dinner. That way, you get most of your calories and nutrients when you most need it, and you aren’t digesting a stomach-full of food late into the night (which disturbs your sleep).

Exercise – Exercise is, hands down, one of the best things you can do to improve your deep sleep. Exercise balances your mental health, reduces stress, encourages better hormone production, and causes tiny damage in your muscle fibers that your body is forced to repair when you sleep (necessitating more time in deep sleep). Getting in a 30-60 minute intense workout EVERY DAY will do wonders to improve the quality of your sleep. Just make sure not to exercise late at night—exercise raises your metabolism and can keep you awake for hours.

Limit Alcohol and Nicotine – Both alcohol and nicotine will drastically reduce sleep quality, decreasing the amount of time you spend in deep sleep. This may sound counterintuitive to many, as they feel like they fall asleep faster and more easily when they’ve had a lot to drink or are feeling relaxed after a smoke. It’s true that both alcohol and nicotine can help you fall asleep faster, but you’ll spend more time in the lighter stages of sleep, so your sleep will feel less restful overall because you didn’t get enough time in deep sleep.

Reduce alcohol to a healthy minimum (2-5 drinks per week) and cut nicotine altogether. The result will be a significant improvement not just in your sleep quality, but in your overall health!

Improve Your Bedroom Ambience – This is one of the easiest things you can do to improve your deep sleep, but it’s incredibly effective, especially when paired with the tips listed above.

To improve your bedroom ambience:

  • Make it a cool, dark, quiet place. Reducing outside noise will prevent anything from interfering with your sleep quality, making it easier for you to nod off and eliminating stimuli that could wake you up (or keep you from reaching the deep sleep stages) during the night.

  • Use aromatherapy to mask unpleasant or unwanted smells, as well as to relax your mind and body. Certain scents—like lavender, lemon balm, chamomile, lilac, or jasmine—can provide soothing, calming effects that help you to get to sleep more easily, and will stop unwanted smells from waking you up.

  • Try white noise. If you live in a noisy area or get a lot of passing street traffic, use a white noise machine to block any ambient sound.

  • Make sure your bed is comfortable, clean, and you have the right pillows and blankets for a good night’s sleep.

  • Try to keep stressors outside the bedroom. Make your bedroom a place of peace where you can relax and unwind at the end of a long day.

How Can I Naturally Sleep Deeper? Try PureSleep!

If you’re looking for something that can give you an “edge” in improving your sleep, you’ll definitely want to give PureSleep a try!

PureSleep is an all-natural and organic supplement made from the best sleep-inducing ingredients: magnolia bark extract, Ashwagandha, magnesium, calcium, melatonin, and so many more. These ingredients will work together to calm your mind and relax your body, helping you to “shut down” at the end of your busy day and get to sleep. Just one supplement can change your life.

If you’re wondering “How can I naturally sleep deeper?” the answer is definitely with the help of PureSleep!