7 Simple Tips For Getting A Better Night’s Rest

We need to sleep every single day. It’s a necessity, not a choice! Yet, about 1 in 3 Americans don’t get enough shut-eye, meaning they snooze less than 7 hours each night. It also doesn’t help that the modern day lifestyle is full of technology, stress, and lack of exercise. Together, it’s a recipe for poor quality sleep.

The issues often lie within falling asleep, to begin with. For 60% of people who don’t get enough sleep, this is usually the case. It’s not uncommon to hear that someone can’t drift off or stay asleep. It’s possible that a sleep disorder like insomnia may be at play. However, in many cases, it could be a matter of adjusting your everyday lifestyle. Take a step back, try incorporating these simple habits. You’d be surprised at how each one can make a difference.1 2


1. Consume Caffeine Early

Drink and consume all your caffeine early

Whether you’re on Team Tea or Team Coffee, caffeine will put some pep in your step. For some, it’s a must for tackling the day! Just be mindful of timing, because if you drink caffeine too late, you can say hello to a sleepless night. The Journal of Clinical Sleep Medicine recommends having your last cup 6 or more hours before bedtime. So if you want to snooze at 9 PM, have your last sip around 3 PM. Don’t forget that some foods like chocolate have caffeine, too.3


2. Turn Off Technology

Ditch all form of technology that can mess with your sleep schedule

Technology might offer entertainment and relaxation, but the blue light of electronics will work against you. It delays the internal clock, throws off melatonin, and stimulates the mind. Step away from the computer and television a few hours before bed. Turn off your phone, or at least put it on the other side of the room. Avoid laying in bed, scrolling through newsfeeds in the dark. It’s a sure-fire way to mess with your sleep. You can be sure that sleepiness will wither away.4


3. Eat A Light Dinner

Do not stuff your face with food before you sleep

After a long day, it’s tempting to chow down on everything in sight. Unfortunately, eating a heavy, large meal a few hours before bedtime won’t make it easy to sleep. Greasy, fatty meals are especially bad for digestion. Instead, eat a modest dinner so your stomach isn’t grumbling. And if hunger pangs are keeping you up? Eat a light snack like whole grain toast and peanut butter.5


4. Avoid Alcohol

Alcohol messes up your sleep timings

About 20% of Americans use alcohol as a “nightcap.” And while it may seem to bring on sleep, booze actually harms the internal body clock and suppresses melatonin. Plus, research has shown that sleep after drinking tends to be light and irregular.6 7


5. Drink Herbal Teas

Herbal tea helps you sleep better

Instead of alcohol, reach for gentle herbal remedies like chamomile, kava kava, or valerian teas. The act of sipping a hot cup of liquid will also feel extremely relaxing. If you’re new to herbs and don’t love the flavor, try adding honey and lemon.8


6. Exercise Regularly

Exercising regularly will help you sleep better

Physical activity has a long list of benefits, and better sleep is one of them. It works by enhancing the function and stability of your central nervous system. In fact, afternoon workouts are associated with significantly more slow-wave sleep, the kind that leaves you feeling well-rested.9


7. Don’t Sleep In

Do not sleep in and it will mess up with your circadian rhythm

While it’s tempting to hit snooze, sleeping in will do more harm than good. Force yourself to get up so you can drift off earlier tonight. If your energy levels are at an all-time low, eat a banana or go for a walk. Caffeine will also get you through the day but pay attention to timing.