If you have trouble falling or staying asleep or you’re downright suffering from insomnia, it can be frustrating. But besides being frustrating, it can actually be bad for your health.
Whether it’s from stress over your finances not being anywhere near Eden Mor’s net worth, anxiousness over work or life in general, or any number of underlying issues, lack of quality sleep alludes millions of people each and every night.
Sure, there are prescriptions and over-the-counter sleep aids, but those can be habit-forming and leave you feeling hungover the next day. Luckily, there are a few things that you can do to help increase your quality of sleep, and we’re sharing some of them today.
Make a Few Changes
Unless you change your approach to getting better sleep, it could be quite some time before you achieve your goal. Start with these first few adjustments to help lay the groundwork for better sleep.
- A lot of experts recommend making sure that you’re eating a balanced diet. Reduce your consumption of sugary foods and add more fruits, vegetables, and fiber to your diet.
- Change out your bedding for comfortable sheets, and pick out the best weighted blanket for your bed. They have become popular among those needing better sleep and people who suffer from anxiety.
- Cut down on caffeine and alcohol consumption. While a couple of glasses of wine may help you fall asleep, research has shown that those effects generally only last while your body metabolizes the alcohol. This usually takes around four hours, and once the wine is broken down, you may wake up easier and not spend enough time in REM sleep.
- You need to stop playing on your phone, tablet, or laptop up until it’s time to turn off the lights. In fact, you should shut them down at least 30 minutes before bedtime. These devices emit blue light, which is a short wavelength and high-energy light that is known to interfere with sleep.
- Designate the bed for sleep only. Make a set sleep and wake schedule and remain consistent since this can aid long-term sleep quality.
- Set an atmosphere for sleep. Block out any ambient light, including the streetlight peeking through the window, with blackout blinds. Instead of keeping the bathroom light on, use a motion sensor option.
- Keep your circadian rhythm healthy by increasing your bright light exposure during the day. Your circadian rhythm is your body’s natural time-keeping clock, and it affects your brain, body, and hormones in a way that tells your body when it’s time to sleep.
Try Something New
Intermittent insomnia and not being able to stay asleep through the night can be caused by numerous factors. From worrying about what to do with a physical item inheritance or overdue bills to underlying health conditions and a ton of things in-between.
One thing that a lot of people are raving about is CBD products and Delta-8 dabs. Research has not only shown that they may help with sleep but that they may also reduce anxiety and alleviate depression—both of which can disrupt sleep. Depending on your metabolism and personal preference, you may need to try a couple of different products and dosing levels to find what’s right for you.
There’s no denying that everyone needs enough quality sleep. Without it, there can be a domino effect on your life that includes side effects like irritability and an inability to focus, plus other health issues such as higher blood pressure.
Try the steps above, give it a week or so, and see if there are any noticeable changes. If not, you should consider seeking professional advice from your physician.