Helpful Tips for Better Sleep

In a world full of demands, our time and energy can quickly deplete. That's why we often look forward to crawling into bed at the end of a busy day and drifting off to sleep quickly. But what if getting a good night's sleep doesn't come easily for you?

Let's face it: daily responsibilities that nag at you well into the night make escaping to dreamland difficult. Add bad habits and nighttime disruptions to the list, and you have a five-star recipe for insomnia. So, what can you do about it? Following our tips for better sleep is a good start.

How to Sleep Better at Night Naturally

The Centers for Disease Control and Prevention recommend adults get at least seven hours of sleep each night, but the National Institutes of Health reports at least one-third of adults get fewer than seven. For many of us, poor habits centered around sleep (known as our sleep hygiene) are the biggest reasons we don't catch enough Z's to power us through our days.

Apart from good habits, there are a few other things to help you sleep worth mentioning. Many people use special tricks to help them relax before bed. Some swear by essential oils like lavender, while others prefer a hot bath to help them prepare for rest. There are a variety of relaxation apps available that read you bedtime stories, play calming music, or guide you through meditation to help quiet your mind. If you live in a noisy place, a white noise machine can help drown out distractions and disruptions.

Sleep Hygiene Checklist

Let's look at some of the many habitual ways to get the best night's sleep:

• Set and stick to a regular sleep schedule by going to bed and waking at the same time daily (even on the weekends).
• Go to bed early enough that you should be able to sleep for at least 7 hours.
• Turn off your screens – phone, computer, television, etc. at least 30 minutes before bedtime. The blue light emitted by these devices can wreak havoc on your ability to fall and stay asleep.
• If you can't fall asleep after 20 minutes, get out of bed and do a low-light activity. Avoid turning your screens back on.
• Create a bedtime routine that induces relaxation.
• Exercise regularly and eat a healthy diet. Studies show that exercise helps you fall asleep more quickly and improves the quality of your sleep.
• Keep your bedroom at a comfortable temperature.
• If you're a hot sleeper or occasionally suffer from night sweats, invest in temperature-regulating bedding and sleepwear to keep you cool while you rest.
• Avoid heavy meals, caffeine, and alcohol before bed. These may induce indigestion or cause other issues that wake you after you've fallen asleep.
• Reduce your fluid intake as bedtime approaches.
• If you're a reader, try not to read anything too stimulating before bedtime that might make your mind race once you close the book.
• Use your bedroom for sleep and snuggles only.

Once you adjust your nighttime habits to help you prepare for bed, you should find drifting off to dreamland a breeze. Sleep tight!