9 Tips That Will Help You

Say Goodbye to Insomnia

Written by Sarah Walters

Cream-colored bed with two pillows and a slightly wrinkled sheet.

Insomnia affects one in three adults throughout the globe. Some simply can’t fall asleep. They spend hours with racing thoughts running through their minds. Others fall asleep quickly but find themselves waking up in the middle of the night, unable to get back to sleep.

These issues impact sleep quality, reduce productivity, and put us in a bad mood. On a larger scale, an ongoing lack of sleep can lead to medical conditions like obesity, cancer, heart disease, and diabetes.

The question is, what can we do to achieve better sleep? Fortunately, several remedies are available, and they don’t involve snoozing alarms! They will help you legitimately sleep through the night so you wake up on time, rested, and ready for the day ahead.

1. Create a Regular Sleep Schedule

A 2020 review of 41 studies revealed an irregular sleep schedule can impact sleep quality. It also found early sleep and wake-up times are ideal because they are better synchronized with sunrise and sunset.

A regular sleep schedule will set your circadian rhythms so you are ready to fall asleep at night and wake up the next day [1]. You will have less trouble falling asleep and find it easier to get out of bed in the morning. After a while, you may be so well-adjusted, you won’t need an alarm.

2. Take a Supplement

There are several sleep supplements on the market that improve sleep. Unlike the ‘sleeping pills’ of old, they induce sleep naturally without producing grogginess. But research warns, you must be careful about the supplements you take.

Traditionally speaking, melatonin is a popular sleep supplements, but it may produce unwanted side effects. It is helpful for people with short-term issues like circadian misalignment and jet lag. However, it is not recommended for long-term use and may cause headaches, blurred vision, and increased heart rate [2].

Magnesium may be a better choice. It relaxes muscles, balances calming neurotransmitters, regulates melatonin production, and inhibits N-methyl D-aspartate receptors that can hinder sleep. It has been proven safe for most adults.

Several sleep aids utilize the power of magnesium, but MoonBrew is a recommended choice. Choose from various tea and cocoa supplements to enhance your sleep experience. Its all-natural ingredients combine to improve sleep quality.

3. Avoid Blue Light Late at Night

Blue light is emitted from electronic devices like computers and smartphones. They interfere with your ability to produce melatonin, a hormone stimulated at night to make you feel sleepy [3].

Many of us find it difficult to separate ourselves from our devices, but shutting down electronic items at least two hours before bedtime will help you sleep better. If you must stay on your devices, try wearing glasses that block blue light.

4. Reduce Napping

After a rough night, a nap may seem like the best way to refresh. However, naps can offset your sleep schedule so you have a hard time falling asleep at night.

Not all napping is bad. A quick power nap lasting 10 - 30 minutes may not interfere with your sleep schedule. Additionally, if you are an athlete or someone involved in strenuous activities during the day, you may benefit from napping.

However, if you take long naps outside your regular sleep schedule and find you can’t sleep at night, consider taking shorter naps or eliminating napping.

5. Exercise Regularly

Regular exercise improves sleep [5]. It can reduce stress that keeps you up at night. It can also help you produce melatonin to regulate your sleep/wake cycle.

Although exercise is beneficial, you should avoid it close to bedtime as it has stimulating effects.

6. Don't Drink Liquids Before Bed

We all understand the importance of hydration, but if you drink too many liquids before bed, it could lead to “nocturia” or excessive urination during the night. The urge to urinate may wake you up, and you may be unable to fall back asleep. For best results avoid liquids 1-2 hours before bedtime.

7. Avoid Alcohol

Many of us turn to alcohol to help us fall asleep faster. It may knock you out, but it will disrupt your sleep during the night. It can cause snoring, and sleep apnea and interfere with melatonin production.

Moderate amounts of alcohol may not interfere with sleep. However, multiple drinks may reduce sleep quality, especially if they are consumed over a short period. Sleep better by drinking in moderation and avoiding alcohol at least three hours before bedtime.

8. Produce a Comfortable Bedroom Environment

The right bedroom environment is conducive to sleep. Keep the light out with blinds or blackout curtains. If noise is a factor, try using a white noise machine. You should also eliminate electronic devices that you may be tempted to use in the middle of the night.

Temperature is also closely related to sleep. You won’t sleep well if you are too hot or too cold. A temperature of around 65 degrees Fahrenheit works best for most people, but you can adjust your bedroom thermostat to determine what’s best for your sleep needs.

A comfortable mattress and bedding can also improve sleep quality. Preferences in firmness and bedding materials vary, but the right choices will reduce pain, increase comfort, and help regulate your temperature.

8. Increase Sunlight Exposure During the Day

Sun exposure during the day will help regulate your Circadian rhythm so you fall asleep faster and sleep better. A 2017 study of over 100 office workers revealed that participants exposed to a lot of light in the morning improved their sleep quality. A 2022 study found that bright light exposure improves sleep quality and duration [4].

Do your best to get out during the day and soak up the sunlight. Use sunblock to protect your skin. If you cannot get sun exposure, bright artificial lights may do the trick.

Final Thoughts

Insomnia is not fun for anyone. The right lifestyle choices and all-natural supplements will improve your sleep leading to better mental and physical health. What do you do to reduce sleepless nights?

References

[1] Impacts of irregular sleep schedules on sleep quality and health [2] The effects of napping on sleep quality and cognitive function: A systematic review and meta-analysis. [3] The effects of blue light exposure on melatonin suppression and circadian disruption [4] Effects of bright light exposure on sleep patterns and cognitive function [5] Sleep, recovery, and performance: The importance of a good night's sleep [6] Why We Sleep: Unlocking the Power of Sleep and Dreams