Countless people are suffering from sleep issues these days. Whether it’s having a hard time falling asleep, staying asleep, or only sleeping for a few hours per night, lack of sleep is affecting more and more people.
If you’ve fallen into this category recently you may want to speak with your doctor to ensure that there are not some underlying health issues, but there are indeed a few things you can do on your own to help you sleep better.
While there are some great sleep trackers available to help you determine how you’re sleeping, they do nothing to actually help you sleep. With the tips we’ve pulled together below, you could be sleeping better tonight and every night from now on.
1. Sleep In Style
You don’t have to go crazy searching for the sheet set with the highest thread count or the most expensive pillow, but upgrading your bed is definitely a good place to start. A good fitted sheet can help you sleep more comfortably and if you suffer from pain at night, you may want to try a pillow for shoulder pain or a cervical pillow for neck pain.
Along with your new sheets and pillow, try cranking down the thermostat to around 66° and you may find that this small change results in a much better night of sleep.
2. Exercise at the RIGHT Time
Contrary to some popular belief, exercising right before bed is not going to promote sleep. While you definitely should consider a healthy exercise routine, raising your heart rate and adrenaline levels right before bed is not advisable. In fact, most sources say you should not exercise at least 90-minutes before bedtime.
3. Give Supplements a Try
Your lack of sleep could be due to a lack of certain hormones. While you don’t want to start self-medicating with those types of things, there are supplements that can help you out in this area.
- Cannabidiol (CBD) – legal and available in easy-to-dose tinctures, edibles, and various smokable options, CBD is rapidly becoming a favorite among insomniacs and CBD has a variety of other benefits.
- Glycine – an amino acid that studies show may also help improve sleep.
- Melatonin – a natural hormone that signals your brain that it’s time to sleep and is extremely important.
- Ginko Biloba – promote sleep by dosing with 240 mg 30-60 minutes before bed.
- Valerian root – one of the most commonly used sleep-promoting herbal supplements.
- Magnesium – believed to help quiet the mind and body, making it easier to fall asleep.
- Passionflower – a popular herbal remedy for insomnia.
- Tryptophan – an amino acid that one study showed may help users fall asleep faster and actually improve the quality of sleep with as little as 1 gram per day.
- L-theanine – another important amino acid.
4. Your Nose Knows
- Ylang Ylang
Any one of the above tips can possibly help you sleep better but for better results, try coupling two or more together. Some lavender oil used together with some CBD edibles may be the perfect combination for you. Or perhaps that new pillow for shoulder pain and cutting your exercise routine off a couple of hours before bedtime may give you the best results.
However, no matter what you choose to do, if the above tips don’t help and you’re still unable to get a good night’s sleep, talk to your doctor. There could very well be an underlying issue that needs to be addressed.