5 Tips To Sleep Better
Can’t sleep? Here are 5 expert tips to sleep better and how to get a good night’s rest to live a healthy lifestyle. Everyone wants to wake up refreshed and ready to take on the day. But how can you get consistently great sleep?
1. Stick to a Sleep Schedule
Go to bed and wake up at the same time every day — even on weekends. This helps regulate your body’s internal clock and can help you fall asleep and wake up more easily.
2. Create a Relaxing Bedtime Routine
Wind down for 30–60 minutes before bed. This could include:
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Reading a book
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Taking a warm shower or bath
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Listening to calming music
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Practicing gentle stretches or deep breathing
Avoid screens during this time — the blue light can interfere with melatonin production.
3. Limit Caffeine and Alcohol
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Caffeine can stay in your system for up to 8 hours, so avoid it in the late afternoon and evening. In my opinion, even caffeine free items!
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Alcohol might make you sleepy at first but disrupts sleep later in the night.
4. Optimize Your Sleep Environment
Make your bedroom a sleep-friendly space:
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Keep it cool, dark, and quiet
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Use blackout curtains, earplugs, or a white noise machine if needed
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Invest in a comfortable mattress and pillow
5. Limit Naps During the Day
If you must nap, keep it under 30 minutes and avoid napping after 3 PM. Long or late naps can interfere with nighttime sleep.
There are many tools to help with sleep. I also like CDB from New You. There are many options for help sleeping.
How To Get A Good Night’s Rest
Top 10 Foods That Help You Sleep
According to the American Sleep Association, there are 10 foods that help you sleep better. They are listed below:
- Oatmeal
- Bananas
- Nuts
- Cherries
- Eggs
- Honey
- Whole Grains
- White Rice
- Yogurt
- Poultry or Fish
Reasons To Have Trouble Sleeping At Night
Also known as insomnia, the best way to explain it is, persistent problems falling asleep and staying asleep. It’s recommended by the CDC to get at least 7-8 hours of continuous sleep per night for adults 18 years+. For teens ages 13-18 years old its recommended to get 8-10 hours of sleep per night. For children ages 6-12 years old, it’s recommended to get 9-12 hours of sleep per night. And for infants and children up to age 5 years, it’s recommended to get 10-17 hours of sleep per night.
There are some major reasons to having trouble sleeping at night. I’m sharing 12 reasons here below. Be sure to always check with your doctor about chronic health issues.
- Depression
- Drinking alcohol
- Caffeine
- Eating too late
- Hunger
- Room temperature not ideal
- Medications
- Chronic Pain
- Sleep Apnea
- Narcolepsy
- Napping in the daytime
- Aging
I hope this data can help you learn how to get a good night’s rest. Everyone can feel better and have a healthy lifestyle with the proper amount of sleep and nutrition.
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The information contained in this website is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor.
