Are you tired of constantly tossing and turning at night, struggling to fall asleep? You’re not alone. According to the National Sleep Foundation, about 60% of adults have trouble sleeping at least a few nights a week.
If you’re struggling with sleep, try new strategies to improve sleep quality. This article discusses eight tips for getting better sleep, including establishing a consistent sleep routine, creating a sleep-friendly environment, and trying natural sleep aids.
So, if you’re ready to start sleeping better and waking up feeling refreshed, keep reading for some helpful tips and tricks.
Try CBD night gummies.
CBD, or cannabidiol, is a famous compound found in the cannabis plant that is known for its potential health benefits. CBD night gummies from Highline Wellness are a convenient and really tasty way to incorporate CBD into your bedtime routine.
CBD is believed to have calming effects that can help with sleep, and the gummies are formulated with melatonin, a hormone that helps regulate sleep-wake cycles. Together, these ingredients may help you fall asleep faster and stay asleep longer.
It’s important to note that CBD is not a replacement for prescription sleep medications and should not be used as such. It’s always a really good idea to talk to your local healthcare provider before starting any new supplement, including CBD.
However, if you’re looking for a natural sleep aid and are interested in trying CBD, CBD night gummies from Highline Wellness may be worth considering.
Establish a consistent sleep routine.
Getting a good night’s sleep starts with establishing a consistent sleep routine. This means going straight to bed and waking up simultaneously every day, even on weekends. This helps regulate your body’s natural sleep-wake cycle, also known as your circadian rhythm.
One way to create a consistent sleep routine is to create a nice bedtime routine that you follow every night. This could include reading a book, taking a warm bath, or practicing relaxation techniques. By doing the same things in the same order every night, your body will start to recognize that it’s time to wind down and get ready for sleep.
It’s also essential to create a sleep-friendly environment. This means keeping your bedroom dark, cool, and quiet. Use heavy curtains or a sleep mask to block out any light that might be coming in, and consider using a white noise machine or earplugs to help drown out any external noises.
Create a sleep-friendly environment.
Creating a sleep-friendly environment is crucial for getting a good night’s sleep. This means making sure your lovely bedroom is dark, cool, and quiet.
To keep your bedroom dark, use heavy curtains or a sleep mask to block out any light coming in. If you live in a city or an area with streetlights, this can be especially important.
Aim for a temperature between 60-67 degrees Fahrenheit to keep your bedroom cool. This may vary depending on your preference, but a cooler bedroom generally is better for sleep.
To keep your bedroom quiet, consider using a white noise machine or earplugs to drown out any external noises. This can be especially helpful if you live in a noisy area or have a partner who snores.
Avoid screens before bedtime.
One of the worst things you can do before bed is staring at a screen. The blue light emitted by screens like phones, laptops, and TVs can disrupt your body’s natural sleep-wake cycle and make it much harder to fall asleep.
If you have difficulty falling asleep, try to avoid all screens for at least an hour before bed. If you can’t completely cut screens out of your bedtime routine, consider using a blue light filter on your phone or computer. These filters can help reduce the amount of blue light reaching your eyes, making it easier to fall asleep.
Limit caffeine and alcohol consumption.
Caffeine and alcohol are both stimulants that can interfere with your sleep. Caffeine is found in many drinks like coffee, tea, and soda and can stay in your system for up to eight hours. Alcohol, on the other hand, may help you fall asleep faster, but it can disrupt your sleep later in the night.
To get better sleep, limit caffeine and alcohol consumption, especially in the hours leading up to bedtime. If you do have caffeine or alcohol, try to have it earlier in the day rather than right before bed.
Exercise quite regularly, but not too close to bedtime.
Exercise is great for your overall health and can help you sleep better. However, it’s important to time your workouts properly. Exercise can boost energy, making it harder to fall asleep if you do it too close to bedtime.
To really get the most out of your workouts and still get a good night’s sleep, try to finish your activities a few hours before bed.
Relax before bed with a winding-down routine.
Creating a winding-down routine can help you relax and prepare for sleep. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or progressive muscle relaxation.
It’s also important to create a relaxing atmosphere. This means turning off screens and lights and creating a comfortable environment with the right temperature and bedding.
A winding-down routine can help you disconnect from the day’s stresses and allow you to fall asleep more easily.
Try natural sleep aids.
There are a variety of natural sleep aids that can help you get a good night’s sleep. These include:
- Herbal remedies like valerian root, passionflower, and chamomile
- Essential oils like lavender, frankincense, and vetiver
- Supplements like melatonin and GABA
Before trying any natural sleep aids, it’s important to talk to your healthcare provider to ensure they are safe and appropriate.
Consider a sleep study or consulting a sleep specialist.
If you’ve tried some or all of the above tips and are still having trouble sleeping, it might be time to consider a sleep study or consult a sleep specialist.
A sleep study, also known by the name polysomnogram, is a test that monitors your sleep patterns and behavior. This can help identify any underlying sleep disorders that might be causing your sleep problems.
A sleep specialist is a healthcare professional who is trained in the diagnosis and treatment of sleep disorders. They can help you identify the root cause of your sleep problems and recommend the best course of treatment.
If you’re struggling with sleep, don’t be afraid to seek help. Getting a good night’s sleep is crucial for your overall health and well-being.
I believe we are inherently wired to feel sleepy when we read. Remember the childhood days when we used to yawn as soon as we were asked to study? Read before going to bed and see the magic. You’ll get back your childhood symptoms back.
Secondly, I’ve seen that keeping our bed separate from all our day-to-day tasks can help in getting better sleep. We’ll be able to wire our brain to think that the bed is only for sleep.
These two points along with the rest of the points mentioned in the article can truly do wonders if you’re suffering from insomnia.