9 Proven Tips to Help You Sleep Better at Night

Young couple sleeping in bed having a restful sleep, closeup of the wife

If you want to improve your health or try to lose weight, a good night’s sleep is one of the most important things you can do. It has been proven that people who get enough rest have more energy and feel less stressed than those who don’t get enough sleep.

If you want to learn how to sleep better at night or fall asleep faster, then read on for our top 9 tips!

1. Get Enough Exercise

Exercise has been proven to help with sleeping better at night. It helps us release endorphins which make us happy and relaxed. A study in the Journal of Clinical Sleep Medicine found that exercise improved sleep quality by reducing stress levels and anxiety. So if you want to sleep better, exercise helps keep your body temperature down and improves circulation.

2. Eat Right for Your Body Type

There are three types of people when it comes to eating:  those who eat too much, those who don’t eat enough, and those who eat just right. The first two groups will find it difficult to fall asleep because they are constantly hungry or tired. But the third group will be able to fall asleep easily because their bodies are getting what they need from food.

3. Avoid Caffeine or Alcohol Before Bedtime

Coffee, tea, soda, chocolate, and other caffeinated beverages can cause insomnia. They can also make you feel tired during the day. Alcohol also affects sleep differently depending on whether you drink before bedtime or after. If you drink alcohol earlier in the day, it may disrupt your sleep cycle so it’s best to avoid drinking any alcoholic beverages within 4 hours of going to bed.

4. Don’t Take Too Many Supplements

Taking supplements before bedtime may interfere with your ability to fall asleep. Some studies have shown that taking magnesium before bedtime may actually prevent you from falling asleep. Magnesium is an essential mineral that plays a role in over 300 different chemical reactions in the body. It is responsible for relaxing muscles, maintaining normal heart rhythm, and helping the brain produce serotonin. But again, it is probably best not to take magnesium right before bedtime. 

5. Try Meditation

Meditation, yoga, deep breathing exercises, and relaxation tapes can all help you relax and fall asleep faster. Studies show that these techniques can reduce stress, increase blood flow, and improve overall well-being. Meditation has been proven to be effective in helping you relax and calm your mind. It’s also been shown to reduce stress levels and anxiety.

6. Don’t Use Electronics Before Bedtime

Electronics like computers, TVs, phones, tablets, etc., emit blue light that keeps you awake at night. Studies show that this type of light suppresses melatonin production, which makes you sleepy. Blue light also stimulates brain activity, making it harder to relax and fall asleep.

7. Drink Plenty of Water

Drinking plenty of water before bedtime will help you stay hydrated throughout the night. This way, you’ll wake up feeling refreshed instead of dehydrated.

8. Keep Your Room Dark

Lighting is very important for regulating your circadian rhythms. Studies show that light exposure during the daytime causes changes in the circadian rhythm. This means that light exposure during the daytime affects your ability to fall asleep at night. The light receptors in your eyes called rods work together with cones to detect changes in light intensity. When there is little or no light, your circadian rhythms slow down. This means that you won’t be as alert or energetic and you’ll be more likely to fall asleep. Therefore, keeping your room dark can help you sleep better at night.

9. Try CBD

CBD oil is made by extracting cannabidiol from hemp plants. It works by interacting with cannabinoid receptors in the endocannabinoid system. There are two main cannabinoid receptors in humans:   CB1 and CB2. These receptors are located in many parts of the body including the brain, spinal cord, liver, gastrointestinal tract, immune cells, and reproductive organs. Regular use of CBD or CBD oil can help you cope with common causes of sleeplessness like pain, inflammation, mood swings, depression, and even chronic sleep disorders to provide great benefits.