How to sleep better: 5 tips on how to fall asleep and stay asleep | Yesterday Wellness | Stories

How to sleep better: 5 tips on how to fall asleep and stay asleep

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According to the American Sleep Association, between 50 and 70 million adults have some type of sleep disorder. Sleep disorders can prevent you from falling asleep or staying asleep. This in turn affects your overall quality of life, causing lack of concentration in work or studies, and even leading to weight gain since it takes a toll on hormones. If you’re among the millions and millions of people having trouble keeping your eyes closed and nodding off to sleep at night and desperately wondering how to sleep better, you’ll want to make some changes fast to improve your overall quality of life. There are 5 simple life changes that you can make, each leading you down the path to better sleep.

1. Work on better ways to fall asleep

I can't sleep

Falling asleep can be one of the most difficult hurdles to master. If you regularly drink coffee late in the afternoon or closer to your bedtime, you’ll want to first try limiting your consumption. The American Sleep Association (ASA) says caffeine stays in your system anywhere from 3 to 12 hours.

– Regulate your bedtime routine

Children aren’t the only ones that benefit from having a regular bedtime. Adults do as well! Keeping to a sleep schedule and only choosing soothing activities prior to bedtime can train your body for better sleep. Listen to relaxing music, read a book for pleasure, meditate, or take a shower or bath to prime your body for better sleep.

– Be healthy during wakeful hours

Johns Hopkins cites studies about how exercise can help you fall asleep faster and give you better sleep quality. The key to this is exercising early enough in the day. Doing it later on can impact your sleep.

– Calm your mind

An active mind, whether it is busy with worries or excited about something you’ve been looking forward to, simply won’t shut down. Anxieties, stress, excitement, and fear can all keep you up at night. If you regularly engage in healthy habits but still can’t fall asleep or stay that way, talking with a therapist and using CBD for sleep are effective ways to manage it.

2. Nourish your body the right way

Sometimes, what you’re eating and drinking can keep you from drifting off into the bliss of sleep. Having large, heavy meals too close to bedtime can lead to digestive discomfort that will keep you wide awake. Conversely, going to bed hungry will make it feel impossible to sleep when all your belly does is rumble.

If you smoke, you may finally convince yourself to kick the habit in favor of better sleep. Alcohol might seem like a helpful solution, especially since it can cause drowsiness, but it is famed for sleep disruptions as the night wears on. Make the right healthy changes to what you consume and sleep may be less elusive than you think!

how to sleep better

3. Make your sleep environment more restful

Sometimes, external factors can contribute to your lack of proper sleep each night. Give your bedroom a makeover that helps prime you for better sleep.


– Eliminate excess light

The darker your room is, the better you’ll sleep. If streetlights are coming in from the blinds, invest in blackout curtains to get your room as dark as possible. You can also use a sleep mask if you’re unable to redecorate.

– Let go of devices before bedtime

The blue light from the devices we rely on each day sends a signal to the brain for wakefulness. While you might use your phone’s alarm to ensure you get up at the right time, make sure you dim the screen at night and stop using it an hour before you go to sleep. Tablets, laptops, and TVs also emit blue light so be sure to turn those off too.

– Keep the temperature cool enough

The Sleep Foundation says the best temperature for sleep is 65 degrees Fahrenheit. Your best sleep will come to you when you keep the air in your room colder rather than warmer.

– Stop noises from disrupting you

Another common culprit in causing sleep disruptions is noise. Whether it’s a neighbor on the other side of the wall, city sounds from the traffic below, a snoring partner, a humming appliance, or something else, you’ll want to do what you can to stop hearing it. Some people choose earplugs to block out unwanted sounds while others turn to white noise to cover it up. You may want to experiment to see which is a better fit for you.

4. Tackle worries at the source

Even something as simple as trying to remember what to put on your grocery list or errands you have to run the next day could keep your brain from going into sleep mode. Instead of worrying about it, keep a notebook and pen by your bed to jot it down and free yourself.  Managing daily stresses like this with a little more organization can greatly improve sleep. With a little CBD for sleep too, you will surely worry much less.

5. Try CBD for sleep

Mental wellness plus physical alertness can both make sleeping feel next to impossible. Instead of choosing sleeping pills that can leave you feeling groggy, CBD with melatonin for sleep is an all-natural way to support better sleep health.

Plant-based CBD softgels for sleep make it easier to calm your mind and let go of everything that’s bothering you. Along with melatonin, a natural hormone your body produces for sleep, you’ll be ready to drift into your dreams.

Yesterday Wellness features CBD softgels that can make all the difference and finally help you in your quest on how to sleep better. CBD with melatonin for sleep could be the perfect combination of natural ingredients that lull you into a state of deep and restful sleep for a better tomorrow.

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