Sleep is one of the most important things we do. Good sleep habits benefit you in many ways. Sleep makes you healthier by boosting your immune system and helping with weight management. It also helps to keep your brain sharp and increases your energy levels. There are many reasons to strive for a good night’s sleep every night. However, it is not always obvious how to go about achieving that. Here are 6 natural ways to sleep better at night.
1. Reduce blue light exposure at night
Most people today use their phones or computer constantly. Unfortunately, those devices emit large amounts of blue light. The blue light emitted from your electronic devices can throw off your circadian rhythm. There are a few simple ways to reduce your exposure to blue light. The easiest is to turn off your TV or computer approximately two hours before bedtime. If that is not an option, there are apps that you can download that will block out blue light. You can also buy a pair of glasses that block blue light.
2. Avoid caffeine late in the day
Drinking caffeine has a lot of benefits. That is why it is so popular among adults. One of those benefits is that it will keep you alert and awake. The problem is that caffeine stays in your blood longer than most people realize. Caffeine can stay in your system between six and eight hours. So make sure you have your last coffee early in the afternoon. Preferably more than eight hours before bedtime.
3. Avoid alcohol at night
Having a few drinks before bed can help you fall asleep faster, but it leads to lower quality sleep. Alcohol has been proven to cause disrupted sleeping patterns. Alcohol messes with your melatonin level, which is bad for your circadian rhythm. A couple of drinks now and then is probably fine. Just don’t make drinking alcohol immediately before bed a habit.
4. Optimize your sleeping environment
If you want to get a good night’s sleep, your sleeping environment needs to be just right. It all starts with your bed. Make sure your bed and pillow are both comfortable so that you don’t spend the night tossing and turning to get comfortable. It is also important to make sure your bedroom is safe from loud noises or external lights. Since most people wake up after the sun, it is important to make sure your curtains block out the morning sun. Ensure your bedroom is set to a comfortable temperature, which is around 70 degrees for most people.
5. CBD oil
If you have not tried mct CBD oil before, now might be a good time to give it a try. CBD oil has many positive effects, including making it easier to get a good night’s sleep. Some people are hesitant to try CBD oil because of common misconceptions. To be clear, CBD oil does not contain enough THC to produce any of the effects of marijuana. It is also completely legal and not at all addictive. CBD oil benefits include pain management, improved stress response, better digestion, and better mood.
6. Take a melatonin supplement
Melatonin is another natural supplement that can help you sleep better. Studies have shown that melatonin taken before bed improves sleep quality. Reaping the benefits of melatonin is extremely simple. Just take between 1–5 mg between 30–60 minutes before you go to bed.
It is easy to overlook the importance of sleep. Don’t make that mistake. Everything in life is easier after a good night’s rest. Following a few simple steps is all it takes to improve your sleep quality drastically.