Adults need at least seven hours of sleep every day to function well. Any less can make you feel drowsy during the day, and a chronic lack of sleep can also cause various health problems. Everyone has occasional trouble falling asleep quickly, but if is an ongoing issue, there are several ways to improve your sleep quality without resorting to sleeping pills.
1. Create a Sleep Inducing Environment
A dark room helps your body to release melatonin. Use room darkening curtains or a sleeping mask to create a dark, calm environment. You also want a quiet room to help you get to sleep. If you cannot control outside noises, try wearing earplugs. Sleep in a cool room as your body temperature drops slightly when you sleep. A cool room will aid in this step to falling asleep.
2. Watch What You Eat and Drink Before Going to Bed
Don’t eat a large meal right before you go to bed. Give yourself several hours after eating before retiring. Your body needs the time to digest the food, and lying down right after eating a meal can cause heartburn and/or acid reflux.
Avoid drinking alcohol before going to bed. It may make you sleepy at first, but it can interfere with your sleep patterns, causing you to wake frequently during the night. Avoid caffeine before bedtime, too. It can prevent you from falling asleep because of its stimulating effect.
3. Use CBD Products
CBD products can help with getting a better night’s sleep in several ways. First, it can reduce anxiety that keeps a person from falling asleep. It may also relieve pain that inhibits sleep. Secondly, CBD can help people develop normal patterns of sleep, including REM sleep. This is beneficial for people with circadian rhythm disorders that typically occur with shift workers who have to sleep during the day because they work at night. Finally, some people report CBD products to help get them to sleep by reducing the symptoms of restless leg syndrome.
4. Invest in a Quality Mattress and Pillows
You’ll spend one-third of your life in bed, so it pays to invest in a high-quality mattress and pillows. Try different types of mattresses to find one that you find comfortable. Most people find a medium-firm mattress that suits them best. You also want a mattress that helps you stay cool while sleeping.
A thinner pillow is best for stomach and back sleepers. People who sleep on their side can use a thicker pillow. You may want extra pillows for your bed. Putting one between your legs helps keep your spine aligned.
5. Keep a Set Bedtime
Go to bed at the same time every night. This conditions your brain for sleep. Try to get up at the same time too, even on your days off work.
6. Read Before Going to Sleep
Read a chapter of a book before turning off the light and going to sleep. Make sure you choose an actual book, not an e-book as the backlit screens, as this can keep you awake longer.
