Are you tossing and turning every night trying to force your mind to shut off and go to sleep? If so, you’re not alone. Millions of Americans struggle with sleep at night, from the occasional restless night to more serious sleep problems like insomnia.
Whatever your case may be, getting quality sleep every night is essential. It’s during your sleeping hours where your body repairs itself, consolidates memories, and strengthens your immune system. With that said, getting a good night’s sleep every night should be a top priority. Take a look at our tips for improving the quality of your sleep below.
1. Eliminate distractions
In the fast-paced world we live in today, it can be easy to stay up late due to countless distractions. From binge-watching Netflix to checking your work email on your smartphone or laptop, skimping out on sleep can happen without you even noticing.
To get better sleep, make an effort to leave technology out of your bedroom. There are numerous apps you can download on your laptop and smartphone to help you reduce your screen time, and you can invest in blackout shades and blackout stickers to place over bright lights to keep your bedroom dark and peaceful.
2. Try natural remedies
There are many over-the-counter drugs you can find at your local grocery store that claim they’ll help you sleep deeper at night. However, many of these supplements are riddled with side effects and harmful chemicals that aren’t so great for your body.
Instead, try natural remedies that aren’t made in a lab. Some natural remedies include:
- CBD: CBD is an up and coming remedy to help users sleep at night as more and more states sign marijuana laws. The benefit of CBD is that it doesn’t contain any psychoactive ingredients like THC that can result in the “high” that’s associated with marijuana. Instead, CBD has been found to reduce stress and anxiety, which can help calm your nerves at night. Taking CBD gummies for sleep before bed can help you drift away faster and deeper.
- Herbal teas: Herbal teas like chamomile, valerian root, and lavender are all presented as possible sleep aids. This is because these herbal teas can modify specific neurotransmitters in your brain to help initiate sleep. Before it’s time for bed, grab your favorite mug and book and sip on a warm cup of tea—just make sure it’s non-caffeinated!
- Food: Foods like almonds, kiwis, cherry juice, walnuts, and white rice have all been proven to help people sleep better at night. These foods contain certain nutrients and have higher glycemic indexes to help assist in falling asleep.
3. Redesign your room
The environment you sleep in plays a significant role in how you sleep at night. If you’re sleeping on a hard, squeaky mattress or sleeping under hot and irritating sheets, it can be hard falling asleep. Take a look at some changes you can make to your bedroom to help you get a great night’s sleep.
- Memory foam or hybrid mattress: The surface you sleep on can make you sleep deep all night or lie restless counting sheep. Memory foam and hybrid mattresses like Caspar or Purple brands [editor's note: originally we had mentioned Nectar brand, but a representative informed us they would like us to remove a link to their site, even though we are "probably perfectly legitimate"] are excellent mattresses to invest in to help you sleep at night. Whereas innerspring mattresses use hard and squeaky springs to support you, memory foam and hybrid mattresses are many from memory foam, which can match the contours of your body to relieve pressure off of your muscles and joints.
- Cooling sheets: If you’re a hot sleeper, consider switching out your old cotton sheets for new bamboo sheets. Bamboo sheets have cooling properties that can whisk away warm body heat away from you to prevent night sweats that keep you awake.
- Plants: Bringing the outdoors in is another great way to get a great night’s sleep. Placing houseplants throughout your bedroom will remove toxins in the air and produce a calming effect to make falling asleep easier. Some great plants to bring into your room include snake plants, lavender, ferns, ivy, and spider plants.
With so much commotion going on in the world outside, it can be easy to focus on daily stressors and other daily events. With these three tips, you’ll be able to get a great night’s sleep every night.