A good night’s sleep is crucial for our physical and mental health. How much and how well we sleep affects our energy, overall health, mental state, and ability to cope with stress – among other things. Unfortunately, some people find it more difficult to fall and/or stay asleep than others, which can significantly decrease the quality of their lives.

Luckily, we’re not entirely powerless in this situation. While some sleep disorders may require medical intervention, there are many things that we can do on our own to improve our sleep, e.g., use natural sleep remedies, establish regular sleep routines, create a sleep-friendly environment, etc.

If you’re struggling to get enough quality sleep, here are some helpful tips that you can use to improve your slumber.

Try Natural Sleep Aids

There are a number of natural sleep remedies that can help you fall asleep and stay asleep throughout the night. Some of the most popular and effective natural sleep aids include:

• Valerian root – This herb has sedative properties that can help you relax and fall asleep.
• Chamomile – Chamomile tea is a popular remedy for insomnia and other sleep problems. The herb has calming and relaxing effects that can help you drift off to sleep.
• Lavender – Lavender oil is often used as a natural remedy for anxiety and stress. The calming effects of lavender can also help you sleep better.
• Melatonin – This hormone is naturally produced by our bodies to regulate sleep. Taking a melatonin supplement can help people with insomnia sleep better.
• CBD oil – CBD oil is derived from the cannabis plant. Unlike THC, CBD oil does not have psychoactive effects. Some people use full-spectrum or broad-spectrum CBD oil to relieve anxiety and stress, which can help improve sleep. You can also find CBD-based products with other sleep aids, such as melatonin.

Establish a Regular Sleep Schedule

One of the most important things you can do to improve your sleep is to establish a regular sleep schedule and stick to it as much as possible. This means going to bed and waking up at the same time every day, even on weekends and holidays.

Of course, life happens and there will be times when you have to deviate from your regular sleep schedule. But, if you can, try to keep those deviations to a minimum. The more regular your sleep pattern is, the easier it will be for you to fall and stay asleep.

Create a Sleep-Friendly Environment

Your bedroom should be a haven for sleep – a place where you can relax and feel comfortable. To create a sleep-friendly environment, start by considering the following factors:

• Temperature – A cool, comfortable temperature is ideal for sleeping. If your bedroom is too hot or too cold, it can make falling asleep more difficult.
• Light – Exposure to light can disrupt our natural sleep-wake cycle. To promote better sleep, make sure your bedroom is dark and quiet. Use blackout curtains to block out light, and invest in a noise-canceling machine if outside noise is a problem.
• Noise – Too much noise can also interfere with sleep. If you live in a noisy area or have roommates, consider using a white noise machine to help you drift off to sleep.
• Comfort – It’s important to have a comfortable bed and pillow to ensure quality sleep. If your mattress is lumpy or your sheets are scratchy, it can make it harder to fall asleep and stay asleep.

Exercise Regularly

Exercise is not only good for our physical health – it can also improve our sleep. According to research, people who exercise regularly sleep better and feel more alert during the day than those who don’t. Exercise can help to regulate our body’s natural sleep-wake cycle and promote deeper, more restful sleep.

There are many different types of exercise that can help us sleep better. Some good options include aerobic exercises like walking, running, or swimming; mind-body exercises like yoga or Tai Chi; and strength-training exercises. It’s important to find an exercise that you enjoy and that you can commit to doing on a regular basis.

Limit Caffeine and Alcohol

Caffeine is a stimulant that can keep you awake and make it difficult to fall asleep. If you’re struggling with insomnia, avoid caffeine after 2 pm.

Alcohol may help you fall asleep initially, but it can disrupt your sleep later in the night. It’s best to avoid alcohol before bed if you’re trying to improve your sleep.

If you can’t give up caffeine or alcohol entirely, try to limit your intake to small amounts.

Practice Relaxation Techniques

Relaxation techniques like deep breathing, meditation, and progressive muscle relaxation can help to reduce stress and promote better sleep. These techniques can help to slow down your racing thoughts and make it easier to fall asleep.

There are many different ways to do relaxation techniques. You can find instructions for different techniques online or in books. You may also want to consider taking a yoga or meditation class.

Limit Screen Time Before Bed

Cutting back on screen time in the hours leading up to bedtime can improve sleep quality. The blue light from screens can suppress the production of melatonin, the hormone that helps regulate our sleep-wake cycle. So, instead of scrolling through your Facebook feed or watching TV in bed, try reading a book or listening to relaxing music to help you wind down before hitting the hay.

Final Thoughts

It’s a well-known fact that in order to stay in top shape, both physically and mentally, we need to get a good night’s sleep. However, for some people, falling asleep and staying asleep can be a real challenge.

There are many things that we can do to improve our sleep, including using natural sleep aids, establishing regular sleep routines, creating sleep-friendly environments, exercising regularly, and limiting caffeine and alcohol intake.

If you’re struggling to get enough quality sleep, try implementing some of these tips into your nightly routine.