Restful sleep doesn’t have to be a distant dream. If you are looking for ways to support healthy sleeping habits,, it may be time to give something new a try. Making some small diet or lifestyle changes can be the key to a more satisfying night’s rest.
One of the easiest ways to feel tired by the end of the night and get some uninterrupted sleep is to tire yourself out during the day. Performing daily exercise is a good idea no matter what, but studies show that it can support better sleep routines, according to Hopkins Medicine. Working out for 30 minutes each day can be enough to see the benefits, whether you go for all-out strength training or just a simple walk.
If you have tried many different methods already and still can’t seem to fall asleep at night, it may be a good time to try a melatonin supplement. According to the National Center for Complementary and Integrative Health, melatonin is a hormone produced by the brain to help regulate sleep. When you are having trouble sleeping, increasing your melatonin can be a helpful way to support feeling rested.
3. Limit Caffeine
Caffeine can be a great way to help you stay alert and focused during the day, but consuming it too late in the day can spell trouble for your sleep schedule. According to CNBC, you should avoid consuming caffeine after about 3 PM in order to prevent disruptions to your sleep schedule. If you are craving a latte or hot cup of tea at night, just make sure it is decaf.
4. Keep Cool
Decreasing the temperature of your bedroom may just help you fall asleep faster, as discussed by Harvard Medicine. As you fall asleep, your body’s core temperature lowers. Lowering the temperature of the environment you are sleeping in could help you get there even quicker. Additionally, no one likes waking up in the middle of the night because they are too hot. Keeping a cool room within your climate comfort zone could be the change your body needs to sleep through the night.
5. Hot Tea
Drinking a warm beverage at night, like a hot cup of tea, can be a relaxing way to wind down for the evening and get ready for bed. Herbal teas that do not contain caffeine or sugar are your best bet, with some having their own sleep-supporting herbs already included.
6. Eat Healthy
Eating a nutritious diet has numerous benefits, but one of the most important impacts it can have is on your sleep patterns. The Sleep Foundation has linked many nutritional deficiencies to sleep problems, so varying the foods you eat is important. Eating a variety of fruits and vegetables, lean proteins, whole grains, and healthy fats like nuts and seeds are all key components of a healthy diet.
7. Be Consistent
Going to bed and waking up at the same time each day is an important part of getting quality rest. If you have a hard time with being consistent, set a timer on your phone to alert you when it is time to wind down for the night. Setting a routine in other areas of your life may make your sleep routine more sustainable to manage.
8. Change Your Mattress
If you only seem to have trouble sleeping in your own bed, it may be time to update your mattress. There are many options out there tailored to the way you like to sleep, whether you are a back, side, or stomach sleeper. Think of the mattresses you have had your best sleeps on and take an inventory of the qualities they had. Look for ones that are similar in firmness and thickness, but otherwise tailor the search to your budget.
Trying some different strategies surrounding your diet, exercise, and other lifestyle choices may be able to support the amount and quality of sleep that you get. Browse the tips above and see what works best for you.