Tips to sleep better at night

  • Increase bright light exposure during the day
  • Reduce blue light exposure in the evening
  • Don’t consume caffeine late in the day
  • Reduce irregular or long daytime naps
  • Try to sleep and wake at consistent times
  • Take a melatonin supplement (optional)
  • Consider some supplements, such as; Ginkgo biloba, Glycine, Valerian root, Magnesium, L-theanine, Lavender
  • Don’t drink alcohol
  • Optimize your bedroom environment
  • Set your bedroom temperature
  • Don’t eat late in the evening
  • Relax and clear your mind in the evening
  • Take a relaxing bath or shower
  • Rule out a sleep disorder
  • Get a comfortable bed, mattress and pillow
  • Exercise regularly – but not before bed
  • Don’t drink any liquids before bed
  • Elevate your mattress towards your head area by about 6inches
  • Take 1 tsp of raw honey before sleep

The Bottom Line

Sleep plays a key role in your health. One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults. Other studies conclude that less than 7-8hrs per night increases risk of developing heart disease and type 2 diabetes. If you are interested in optimal health and wellbeing, then you should make sleep a top priority and incorporate some of the tips above.