10 Tips for Better Sleep Tonight

With all the distractions we face each day, especially during busy times of year for work, vacations, holidays, and school, it can be difficult to fall asleep quickly and stay asleep through the night. It seems like we’re always on our phones, computers, TVs, or all three, and using devices that emit blue light at night can make getting restful sleep more challenging than necessary.

Whether you are looking for a new nighttime tea, relaxing essential oils or other methods to promote rest and relaxation, we’ve got you covered. Here are some tips for achieving a better night’s sleep:

1Stick to a Sleep Schedule

Try to go to sleep and wake up at roughly the same time each day, including weekends. Your brain and body will start to adapt to this routine, making it easier for you to avoid hitting the snooze button in the morning or staring at the ceiling at night.¹

2Create a Bedtime Ritual and Follow It

Perform the same activities each night before bed to wind down, whether that means taking a warm bath or shower, reading a book, or listening to a relaxing playlist. Avoid including the TV, your phone, or other devices in this nightly routine because bright lights and devices that emit blue light can mimic daylight and might disrupt natural nighttime cues, such as melatonin production, which help your body and brain prepare for sleep.²

3Avoid Naps, Especially in the Afternoon

While a mid-afternoon nap may seem beneficial, for some, naps lasting longer than 20 minutes can disrupt sleep later in the evening.³ If you start to feel tired during the day, consider taking a short walk, drinking more water, or listening to some music.

4Exercise Throughout the Day

Regular exercise can have numerous health benefits, including improved sleep quality. However, avoid intense workouts late at night. Aim to finish exercising at least an hour before bed so your body and mind have time to relax.⁴ Gentle exercises like yoga or tai chi can also help you unwind before starting your nighttime routine.

5Use Essential Oils

Whether applied topically with a carrier oil or used in a diffuser, essential oils can aid in relaxation. Lavender is one of the most common essential oils used to help relax the mind and body. Other popular essential oils for promoting relaxation include ylang ylang, chamomile, bergamot, sandalwood, and cedarwood.

6Get Rid of Distractions

Go deviceless before bed. Turn off your TV, laptop, phone, and other sources of blue light at least an hour before bedtime. Dimming the lights can also signal to your brain that it’s time to start winding down for the night.⁵

7Pay Attention to What You Eat and Drink

Avoid going to bed too hungry or too full. A light snack before bedtime is fine, but avoid consuming a large meal within a few hours of sleeping.⁶ Also, limit nicotine,⁷ caffeine, and alcohol before bed as they can disrupt your sleep.

8Drink Some Caffeine-Free Tea

If you enjoy a late-night drink, opt for caffeine-free tea. Popular nighttime teas include chamomile, valerian root, and passionflower, known for their relaxing properties.

9Try a Sleep Supplement

Melatonin and valerian root are common supplements that support healthy sleep. They can help you fall asleep faster and stay asleep longer. Start with a low dose and increase if necessary.

10Make Your Bedroom Cool, Dark, and Quiet

Minimize noise, light, and other distractions to help you wind down in the evening. Use a sleeping mask, earplugs, or a fan to block light and external noises, or anything else that might aid in promoting undisturbed sleep.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

About Amy Sunderman, MS, RD

Amy is a registered dietitian, nutritionist, and author with over 20 years of experience in the supplement industry. She is passionate about dietary supplements and the health benefits they offer. Amy enjoys finding novel nutritional ingredients with strong clinical research to drive innovation and provide health-promoting products to consumers.

Sources

1. How to Reset Your Sleep Schedule. Sleep.org. Read source