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Getting enough sleep is essential for maintaining optimal health and well-being. Rest gives our body and mind time to recharge and allows us to be more productive during the day.

Unfortunately, while some people have no problem falling asleep, many others have difficulty falling and staying asleep through the night. In fact, in the United States, over 50 million adults suffer from some sleep disorder. 

Poor sleep can adversely affect many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions.

Here are ten simple tips for better sleep.

1. Maintain a Balanced Diet

Your overall eating patterns rather than specific foods can make the most significant difference to your sleep quality. Eating a balanced meal can help sync up your biological clock, among many other health benefits.

For example, breakfast kick starts your metabolism and lets your body know it is time to wake up and get going. It may also be beneficial to try and have dinner earlier in the evening to give your body a chance to digest properly.

In addition, it might be a surprise to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it!

2. Increase Your Physical Activity 

Exercise is excellent for your body and mind — and it can also help you get a good night’s sleep.

Although there is still some debate about the best time to exercise for optimal rest, there is evidence that moderate aerobic exercise increases the amount of deep sleep you get.

Exercise has also been shown to help stabilize your mood and decompress the mind. Since everyone is different, it is recommended that you listen to your body to monitor how well you sleep after exercise. 

3. Limit Long Daytime Naps

While napping during the day may be an excellent way to make up for lost sleep, it can also make it harder for you to fall asleep in the evening.

If you do choose to nap during the day, it is recommended that you limit yourself to up to 30 minutes at a time and avoid doing so late in the day. Napping after 3 p.m. is generally not recommended.

Other factors, such as your need for sleep, your sleeping schedule, your age, and your medication use, also can play a role in determining the best time of day to nap.

4. Manage Your Stress

If you find it hard to sleep at night, stress management might help. Between juggling work, family, and other commitments, you can become too stressed out and busy.

But you need to set time aside to unwind, or your mental and physical health can suffer. Start with the basics, such as getting organized, setting priorities, and delegating tasks.

Spending quality time with friends and family can also be a natural way to calm you and lower your stress. When you connect with people, your body releases serotonin, a hormone vital for mood regulation & wellbeing.

5. Create a Restful Environment

A peaceful bedtime routine sends a powerful signal to your brain that it is time to wind down and relax.

Sometimes even small changes to your environment can make a big difference to your sleep quality. This is why it is essential to create an ideal room for sleeping.

Often, this means calm, dark, and quiet. Exposure to light might make it more challenging to fall asleep. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.

6. Limit Your Electronic Stimuli

With the prevalence of modern technology, clicking around on our cell phones before bed is more of a given than a question.

While it can be tough to turn off your tech, looking at your screen before bed can negatively impact your sleep quality.

Many devices emit a blue light that simulates sunlight, making it much more challenging to get to sleep. If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter. 

7. Set a Sleep Schedule and Stick to it

Many people find that setting a sleep schedule helps them fall asleep much easier.

Our body has a natural sleep-wake cycle called the Circadian Rhythm. This internal regulatory system cues our body to feel alert and sleepy at night during the day.

Waking up and going to bed simultaneously each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, you should find it easier to fall asleep and wake up around the same time every day.

8. Try Natural Sleep Aids for Better Sleep

Many commercially available supplements have been shown to encourage better sleep. Melatonin is a popular sleep aid produced naturally in our bodies.

Similarly, Magnesium is a naturally occurring mineral that has been shown to help regulate melatonin production. There is also ample evidence that CBD can help treat sleep issues.

PureKana has developed a line of sleep products formulated with the power of melatonin to promote relaxation and better sleep. 

9. Try Meditation Before Going to Bed

Research has shown that meditation can be a powerful way to overcome sleeplessness. By taking time before bed to meditate, you can clear your mind of the day’s stresses and focus only on the present moment.

With a long history in multiple religious traditions, meditation is now a popular, mainstream practice worldwide. Meditation practices can be silent or coupled with movement or sound and can help manage anxiety, stress, and difficulty sleeping.

10. Track your Sleep Habits

A sleep journal can be a valuable tool for tracking sleep, monitoring sleep habits, and documenting sleeping problems. Identifying details about practices that affect sleep can show patterns that help explain sleep issues.

Many people nowadays opt to use digital sleep trackers that they can pair with a smartphone app.

Sleep trackers use sensors to measure things like your brain waves, heart rate, and movement throughout the night. Depending on the type you buy, you can wear the sensor around your wrist or place it under your mattress. 

Having trouble falling and staying asleep is frustrating, but it can also affect your mental and physical health.

Using the sleeping tips above can help those wondering how to get better sleep. However, if nothing seems to work, it might be best to consult your doctor for sleep help.

They can work with you to help develop the best plan to sleep well through the night.

References

Sleep and Sleep Disorder Statistics

https://www.sleepassociation.org/about-sleep/sleep-statistics/

Nutrition and Sleep

https://www.sleepfoundation.org/nutrition

Exercising for Better Sleep

https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

The Loneliness Epidemic is Now; Here Is Why Friends are Important

https://edit.sundayriley.com/why-friends-are-important/

Cannabidiol in Anxiety and Sleep: A Large Case Series

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/

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