Not sleeping enough and poor sleep quality can put you more at risk for chronic health conditions including obesity, diabetes, cardiovascular disease and even depression.1
Approximately 30% of people report having difficulty falling asleep, staying asleep, waking up too early or poor sleep quality.2
Are you having trouble sleeping? Here are the top seven ways to improve sleep:
1. Have a Sleep Schedule
Go to sleep and wake up at the same time each every day.
With a normal sleep-wake schedule your body and mind will come to expect to fall asleep at a certain time each night which will aid in decreasing the amount of time it will take you to fall asleep. Additionally, by going to sleep and waking up at the same time each day you’ll feel more rested and less groggy.
2. Avoid Naps
Although it might seem counter intuitive, daytime naps can have a detrimental impact on the time it takes to fall asleep and sleep quality. This is because you’ll be less tired when it is time to go to bed which will make you fall asleep later rather than sooner. You may also wake up during the night wide awake and be unable to fall back asleep due to feeling like you have slept enough already.
3. Avoid Drinking Before Bed
If you frequently wake up to urinate at night you should eliminate your consumption of liquids an hour or more before bed.
4. Avoid Screens and Bright Lights Before Bed
When the light level naturally darkens the body naturally produces melatonin which is often called the sleep hormone because it regulates the sleep-wake cycle.
When you leave bright lights on or stare at the screen on your phone your body delays the production of melatonin which can interfere with your sleep.
5. Sleep in a Dark, Quiet and Cool Room
Reducing distractions is a key part of falling asleep. If there are bright lights shining from outside you should use blackout curtains or a mask to reduce it and if you are bothered by noise in your bedroom invest in some earplugs to muffle it or a white noise maker to drown it out. Finally, make sure your room is at a comfortable temperature if you frequently find yourself waking up too hot or too cold.
6. Relax Your Mind and Clear Your Head
Your bed is for sleeping and not for thinking. Try to relax and not dwell on anything when you get in bed because if you are too busy thinking then you simply won’t fall asleep. You should clear your mind and relax while you lay there. Thinking about what you have to do tomorrow won’t help you fall asleep tonight.
7. Try a Supplement
If you have already tried the above and you are still having problems then we recommend Sleep Support by Beyond Vita®. Sleep Support is an innovative supplement formula that contains the best science-backed ingredients shown to help decrease the time it takes to fall asleep and increase sleep quality. It works by helping to calm the mind and relax the body while naturally increasing melatonin production. Read our article on the best science-backed supplements for sleep to learn more about how it works.*
Try ourrated Beyond Vita® supplements 100% risk-free with our 90-day satisfaction guarantee. If you are not happy for any reason you will receive a full refund. It's that simple.