With a little time and effort, it is possible to improve your sleep routine, which will ultimately improve your physical and mental health in the long run. Simply follow the sleep tips below to get a good night’s sleep.
- Maintain a consistent schedule by waking up and going to bed at the same time every day, including weekends.
- Alcohol, nicotine and caffeine should be avoided, especially in the evening.
- Reduce your exposure to light or electronic devices at least an hour before going to bed.
- Avoid taking long afternoon naps.
- Eating a light dinner and going for a walk afterward will help you feel tired, allowing you to fall asleep faster.
- Meditation and yoga can help you reduce anxiety, stress, tension and other disturbing thoughts.
- Check that the room is soundproof or use earplugs and eye masks.
- Make sure you eat healthily and include nutritious foods in your diet.
- In a few cases, a warm body shower before going to bed may be beneficial.
- If you are experiencing discomfort, it is time to replace your mattress and pillow.
Many people struggle to get enough sleep. If you are struggling due to various factors, here are some science-backed tips to help you sleep better.
- Exercising during non-working hours may be one of the most beneficial things you can do for your sleep.
- Several studies indicate that exercise can improve sleep quality and promote longer sleep, especially for middle-aged and older people, as well as those with health issues.
- Lighting is important to get a good night's sleep because of the body’s natural circadian rhythm, which is an internal clock.
- The most well-known circadian rhythm is the sleep-wake cycle.
- When people get too little light during the day or too much light at night, it can throw off the brain's "master clock," which regulates the sleep-wake cycle.
- Blue light emitted by electronic devices can disrupt the body's natural sleep-wake cycle.
- Sleep experts recommend that you set your alarm clock for the same time every day and follow a healthy bedtime routine that includes some time to relax the mind before falling asleep.
- Some essential oils have extremely calming effects and are easily accessible in various ways, such as using them in a bath, diffuser sticks or a few drops on a pillow.
- Some essential oils known for their stress-relieving properties include lavender, sandalwood and ylang-ylang.
Which supplements are good for better sleep?
Several natural supplements may help some people sleep better. Inform the doctor before taking any supplements because they may cause side effects.
Here are some supplements with reported sleep benefits.
Gamma-aminobutyric acid (GABA)
- GABA is a calming neurotransmitter found in the brain. GABA receptors are activated by many supplements, including valerian and theanine.
- GABA helps put the body into a state of relaxation, which may help fall asleep.
- Patients with insomnia who took GABA an hour before bed fell asleep faster than those who took a placebo according to studies. Four weeks after starting the supplement, the GABA group reported improved sleep quality.
Valerian root
- It's been used in traditional medicine for a long time. Many people take valerian supplements to help them sleep or deal with anxiety. Valerian root is thought to act on GABA, a calming neurotransmitter in the brain.
L-theanine
- L-theanine is an amino acid found in high concentrations in green tea. People who want to reduce anxiety and stress or improve their sleep often take it as a supplement.
- L-theanine improves sleep by relaxing rather than sedating the body.
- In other words, it alleviates anxiety and stress, allowing you to sleep naturally (without that heavy feeling).
- Melatonin is a hormone that the pineal gland naturally produces in response to darkness.
- It regulates the sleep-wake cycle.
- Melatonin is a popular supplement that is frequently used to treat insomnia or jet lag.
- If you have hormonal imbalances, consult your doctor before taking melatonin.
Cannabidiol (CBD)
- It is derived directly from the hemp plant and does not make people high. It is frequently used to treat insomnia, anxiety, pain and inflammation.
- CBD has been shown in studies to significantly improve anxiety and sleep in most participants, and many of these improvements have been sustained over time.
Possible side effects of supplements
- Worsens existing psychiatry symptoms, such as anxiety, depression and mania
- Headache
- Drowsiness
- Nausea
- Brain fog
- Some supplements may react with drugs that you may have already been taking
The most important tip for better sleep is to keep the worries of work, school, health, relationships, etc. outside of the bedroom. To deal with your worries, try scheduling a "worry time" earlier in the evening. If you find yourself worried in the middle of the night, consider writing them down and promising yourself that you will deal with them in the morning.
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Medically Reviewed on 9/9/2021
References
HelpGuide. How to Sleep Better. https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
Harvard Medical School. Twelve Simple Tips to Improve Your Sleep. https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
Suni E. Healthy Sleep Tips. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
Harvard Medical School. Twelve Simple Tips to Improve Your Sleep. https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
Suni E. Healthy Sleep Tips. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
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