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Sleeping Better

Developing good sleep habits ensures a good night of sleep, which is essential for mental and physical health. There are many tips and suggestions for getting the proper amount of sleep. However, finding those that work for you takes some trial and effort. You may opt for prescription sleeping pills, daily rituals, or a better mattress. Make sure your choices are suitable for you and your lifestyle. Here are some tips to improve your sleep patterns. Following a regular bedtime routine in a room that is relaxed and comfortable is an optimum beginning to a good night’s sleep. Familiar morning routines and a healthy breakfast are the beginnings of a good night’s sleep. Since the light from cellular devices, TV, and computers stimulates the senses, keep them away from your sleeping areas. Do not exercise close to bedtime, but workout earlier in the day if possible.


Make sure that your bedroom’s temperature is comfortable. Darken the room with curtains and by turning off the lights. A quiet and relaxed atmosphere also increases the chances of restful sleep. Make sure you have a comfortable mattress and try to sleep on your back. Adjusting your sleep position takes time and effort as you learn how to train yourself to sleep on your back. Adding a pillow under your knees helps the body to relax into the new position, and before you know it, you will be fast asleep.

Performance & Exercise

Sleep affects the brain functions of concentration, productivity, and cognition. A recent study found that sleep patterns affect behavior and academic performance. Sleeping provides the body time to heal, energy, and better coordination. Sleep lowers the risk of heart disease and prevents depression. It also lowers inflammation in the body and strengthens the immune system. Getting enough sleep helps reduce calorie consumption during the day. Hormone levels responsible for regulating our appetites adjust based on the amount of sleep the body gets.

Regular exercise promotes better sleep. Do not exercise close to bedtime, and try to spend time outdoors every day. Exercise also helps to manage stress while resolving issues. Set aside unresolved concerns for the next day.


Sleep deprivation results from consuming foods and drinks high in caffeine and sugar. Opting for healthier snacks such as a granola bar or a carrot provides more energy and encourages weight loss. Research shows that a lack of sleep decreases our leptin levels, which increases appetite.

Fortunately for us, some foods increase melatonin, a hormone produced in the brain to regulate sleep. Among foods that promote sleep are walnuts, cheese, lettuce, tuna, white rice, chamomile tea, and honey. Eat your last meal 2 to 3 hours before bed. Avoid sugar and junk foods by choosing nuts, guacamole, yogurt, or peanut butter.

Supplements or Medication

Sleep supplements are another method used to get better sleep. These top five sleep supplements taken to aid sleep ranks highest in sales and popularity. CBD, valerian root, 5-HTP, Melatonin, and Magnesium and listed as the best sleep supplements. Sleeping pills are sedative-hypnotics and prescribed by physicians for insomnia or other sleep disorders as a temporary solution.

Methods for getting a better night’s sleep are numerous and at your fingertips. Health professionals provide natural and alternative solutions for solving problems related to sleep. Keep consistent bedtime hours and remove electronic devices from the sleeping area. Limit alcohol consumption close to bedtime and eat your last meal two hours before going to bed. Make sure your environment is conducive to relaxing and sleeping. Eating a proper diet of healthy foods adds to overall health and promotes sleep. Moderate exercise fosters a healthy mind and body and induces restful sleep. If you must take a supplement or sleeping pill, see your healthcare provider for suitable options.