Getting enough sleep impacts your mental well-being, physical health, and general quality of life. However, it can be hard to get the recommended hours of rest each night with all the stress, busy schedules, and distractions of modern life. Consider these sixteen ideas if you need fundamental and practical ideas to improve your sleep.
1. Use CBD Products That Relax You
CBD products have become very popular because they help people relax and enhance their nightly sleep. Cannabidiol interacts with the human endocannabinoid system, which regulates sleep, stress, and mood, among other functions. Using CBD capsules, gummies, or oils can help reduce your anxiety while boosting a calm mental state. That makes it easier to get to sleep. Lab-tested, high-caliber CBD products are usually safer and more effective, but consult your healthcare team before trying them, particularly if you’re on previous medications.
2. Develop a Relaxation Routine
Create a pre-sleep routine where you can calm your brain down and unwind. Gentle yoga, a warm bath, or reading a book can help you reduce stress and get ready for rest. Intense exercise, phone scrolling, and watching TV can be stimulating activities you should avoid. Choose a relaxation routine that works for you, and remember that everyone’s relaxation routine will look different.
3. Create an Optimal Sleep Environment
Your bedroom environment significantly impacts the quality of your sleep. For an optimal sleeping space, keep things dark, reduce noise, and set a cool room temperature. A sleep mask or blackout curtains can block light, whereas a white noise machine or earplugs can prevent disruptive sounds. Most sleepers do well between 60F and 67F for their bedroom temperature. Comfortable pillows and the right mattress provide proper alignment and support.
4. Limit Electronics and Caffeine
As a stimulant, caffeine can remain active in your system for 6 hours, complicating your ability to get to sleep. You should refrain from tea, coffee, and soft drinks later in the day. Electronic devices, including computers, tablets, and smartphones, emit blue light that is also stimulating. Blue light suppresses melatonin production, which can delay sleep onset. Avoid screens the last hour before sleep, or use glasses blocking blue light during your late-evening screen time.
5. Have Consistency
Maintain a sleep routine. Regulate your internal clock by going to bed and getting up at the same times every day of the week. This eventually makes falling asleep easier.
6. Exercise on a Regular Basis
Regular exercise can help you sleep faster and go through deeper sleep once you’re unconscious. Try to get a half-hour or more of moderate physical activity most days of each week. Try cycling, jogging, or walking for simplicity and sustainability. Find a convenient time, but try to avoid working out the last few hours before bedtime. Exercising that late can leave you energized instead of relaxed.
7. Practice Mindfulness or Meditation
Mindfulness or meditation before bed can help clear your mind and reduce stress, making it easier to drift into sleep. Apps like Calm or Headspace can guide you through bedtime meditations, or you can try deep breathing exercises to relax.
8. Watch What You Eat Before Bed
Heavy or spicy meals can disrupt sleep, especially if eaten late at night. Opt for light snacks if you’re hungry, like a banana, yogurt, or a handful of nuts, which can promote relaxation and melatonin production.
9. Avoid Alcohol Before Bed
While alcohol might make you drowsy initially, it can disrupt your sleep cycle and prevent deep, restorative sleep. Limit alcohol consumption in the hours leading up to bedtime.
10. Try Aromatherapy
Scents like lavender, chamomile, or sandalwood can create a calming atmosphere. Use essential oils in a diffuser, apply them to your pillow, or choose a soothing scented candle to help relax your mind.
11. Manage Stress
Address daytime stressors that can carry over into the night. Journaling, talking to a friend, or engaging in a hobby can help you process worries and prevent them from keeping you awake.
12. Adjust Your Evening Lighting
Gradually dimming your lights as bedtime approaches signals to your body that it’s time to wind down. Use warm, soft lighting in your bedroom to create a peaceful atmosphere conducive to sleep.
13. Keep a Sleep Journal
Tracking your sleep patterns and habits can help identify what works and what doesn’t. Note how diet, exercise, or relaxation affect your sleep quality.
14. Incorporate Stretching
Gentle stretches before bed can help release muscle tension and prepare your body for rest. Focus on areas like your neck, shoulders, and lower back.
15. Limit Naps
Long or irregular daytime naps can interfere with your nighttime sleep. Aim for 20–30 minutes in the early afternoon if you need to nap.
16. Seek Professional Help if Needed
Consult a healthcare professional if you consistently struggle with sleep despite trying these strategies. You may have an underlying condition like insomnia or sleep apnea that requires treatment.
You Deserve Rest
Incorporating any of these sixteen strategies into your routine can dramatically improve sleep quality nightly. Try the ones that appeal to you to discover which works, then practice them consistently for ongoing health improvements.