As I lay in bed, staring at the ceiling, my mind was racing. I knew I had to make a change. The endless cycle of tossing and turning was exhausting.
I had tried everything – sleep aids, adjusting my schedule, and even counting sheep. But nothing worked. It was time to try a natural way to sleep better.
If you’re struggling with poor sleep, you’re not alone. More than 60 million Americans suffer this issue. Poor sleep can affect our mental clarity, mood, and health. But, there are natural ways to improve sleep without medication.
Key Takeaways
- Poor sleep can negatively impact physical and mental health, including memory, concentration, mood, and increased risk of chronic conditions.
- Natural remedies like establishing a consistent sleep schedule, creating a sleep-friendly environment, and incorporating relaxation techniques can significantly improve sleep quality.
- Avoiding stimulants like caffeine and nicotine, limiting screen time before bed, and maintaining a healthy lifestyle with regular exercise and balanced nutrition can also promote better sleep.
- Tracking sleep patterns and seeking professional help if necessary can provide valuable insights and solutions for persistent sleep issues.
- Prioritizing natural solutions for better sleep can lead to improved overall well-being and a healthier, more rested you.
- 100% DRUG-FREE SLEEP AID (1): Nature’s Bounty Sleep3 is a maximum-strength 100% drug-free sleep aid that uses Melatonin,…
- L-THEANINE & NIGHTTIME HERBAL BLEND: Combined with a blend of nighttime herbs including chamomile lavender lemon balm an…
- MAXIMUM STRENGTH WITH 10 MG OF MELATONIN: Nature’s Bounty Sleep3 features 10 mg melatonin with triple action time releas…
- Extra Strength Restful Sleep Complex — Discover the power of restful sleep with our 12-in-1 essential relaxation complex…
- Non-habit Forming — Sleep Support capsules are carefully formulated to help you experience calmness & relaxation, allowi…
- 12-in-1 Deep Sleep Blend — Our unique 12-in-1 blend features a synergy of science-backed ingredients like GABA, Magnesiu…
- FALL ASLEEP, STAY ASLEEP: Relaxium’s Triple-Action formula is formulated to help you wake up each morning without feelin…
- DEVELOPED BY A RENOWNED NEUROLOGIST: Dr. Eric Ciliberti, MD developed Relaxium Sleep to help his patients and millions o…
- BOOST IMMUNE HEALTH W/ BETTER SLEEP: Sleep deprivation is known to suppress our body’s natural immune function, and slee…
How to Have Good Sleep Naturally
Understanding the Importance of Good Sleep
Quality sleep is key for our health and happiness. It affects our heart, brain, and more. Keeping a regular sleep schedule helps our body’s natural rhythm.
Why Sleep is Essential for Health
Good sleep lowers the risk of many health problems. This includes heart disease, obesity, depression, and dementia. Dr. Virend Somers, a top cardiologist, says sleep is vital for our health.
The Relationship Between Sleep and Well-Being
Quality sleep also affects how we look and feel. Not sleeping well can make us look tired and feel down. But, good sleep makes us look and feel great, boosting our mood and focus.
It’s important to have healthy sleep habits and find ways to fight insomnia. By focusing on sleep, we can greatly improve our health and life quality.
Identifying Factors That Affect My Sleep
Getting a good night’s sleep is key for our health and happiness. Many things can mess with our sleep, like stress, diet, and exercise. Knowing what affects our sleep helps us improve our sleep habits and find natural ways to sleep better.
Stress and Anxiety
Work, family, and mental health can cause stress and anxiety. These feelings can really mess with our sleep. It’s hard to sleep well when we’re stressed or anxious. It’s important to manage these feelings to sleep better.
Diet and Nutrition
What we eat before bed can really affect our sleep. Caffeine and alcohol might make us feel sleepy at first but can mess up our sleep later. Eating well and avoiding stimulants and depressants can help us sleep better.
Exercise and Physical Activity
Exercise during the day can help us sleep better at night. But, working out too close to bedtime can make it hard to fall asleep. It’s good to exercise during the day and do gentle activities at night to sleep well.
By knowing what affects our sleep, we can do things to sleep better. Managing stress, eating right, and exercising well can help us sleep better naturally.
| Factor | Impact on Sleep | Recommended Tips |
|---|---|---|
| Stress and Anxiety | Can make it difficult to fall asleep, stay asleep, and achieve quality, restorative sleep. | Practice stress-management techniques, such as meditation, deep breathing, or seeking professional support. |
| Diet and Nutrition | Caffeine and alcohol can disrupt sleep cycles, while a balanced, sleep-friendly diet can improve sleep quality. | Avoid consuming caffeine and alcohol close to bedtime, and incorporate sleep-promoting foods like tart cherry juice or chamomile tea. |
| Exercise and Physical Activity | Regular physical activity during the day can regulate sleep-wake cycles, but vigorous workouts too close to bedtime can make it harder to fall asleep. | Engage in regular physical activity during the day, but avoid intense exercise close to bedtime. Instead, opt for gentle, relaxing movements in the evenings. |
“Quality sleep is essential for physical and mental well-being. By understanding the key factors that influence our sleep, we can make adjustments to our daily routines and create a more sleep-conducive environment.”
Creating a Sleep-Inducing Environment
Creating a sleep-friendly space is key for sleep better without medication. Focus on darkness, temperature, and quiet. These elements help make a cozy space for deep sleep.
The Role of Darkness in Sleep Quality
Even a little light can mess with your sleep cycle. Use shades, curtains, or masks to keep your room dark. A dark, cool room tells your brain it’s time to sleep.
Ideal Bedroom Temperature
The best sleep temperature is 60 to 67 degrees Fahrenheit. Try different temperatures to find what works best for you. A cool room helps you sleep faster and stay asleep.
Reducing Noise Disruptions
Keeping your room quiet is also important. A quiet room means more deep sleep and less waking up. Use earplugs or a white noise machine for peace and quiet.
Optimizing your sleep space leads to a restful night and a fresh morning. Good sleep is vital for your health and happiness.
Establishing a Consistent Sleep Schedule
Getting a good night’s sleep starts with a regular sleep schedule. [https://smartmodest.com/how-to-improve-your-sleep-naturally/] Going to bed and waking up at the same time every day helps your body get into a rhythm. Experts say we need 7-8 hours of sleep each night for our health.
Benefits of Going to Bed and Waking Up at the Same Time
Sticking to a sleep routine, even on weekends, has many benefits. It trains your body and mind to sleep better. Irregular sleep times, like jet lag or night shifts, can mess up your sleep quality.
How to Create My Own Sleep Routine
- Set a consistent bedtime and wake-up time, even on weekends, to synchronize your body’s internal clock.
- If you’re unable to fall asleep within 20 minutes, get up and do a relaxing activity until you feel sleepy again.
- Avoid stimulating activities, such as using electronic devices or engaging in intense exercise, close to bedtime.
- Establish a calming pre-bed routine, such as reading a book, taking a warm bath, or practicing deep breathing exercises.
- Maintain a sleep-friendly environment by keeping your bedroom dark, cool, and quiet.
Consistency is crucial for [https://smartmodest.com/how-to-improve-your-sleep-naturally/] good sleep habits. A regular sleep routine helps your body’s natural rhythms. This way, you wake up feeling refreshed and ready to go.
Exploring Natural Sleep Aids
If you’re looking for natural ways to sleep better, there are many options. Herbal teas and essential oils can make your sleep space calm and inviting. But, always talk to a doctor before trying new supplements or remedies.
Herbal Teas for Better Sleep
Drinking a warm herbal tea before bed can help you relax. It’s a simple way to get ready for sleep. Here are some teas that can help:
- Chamomile: This tea is known for its calming effects. It can help reduce anxiety and stress that keeps you awake.
- Valerian: Used for centuries to treat insomnia, valerian root may help you fall asleep faster.
- Lavender: Lavender’s soothing scent can help you relax and sleep better.
The Power of Essential Oils
Essential oils can also help you sleep better. They can be used in a diffuser or applied to your skin. Here are some oils that are great for sleep:
- Lavender: Lavender oil is calming and can help reduce anxiety and improve sleep.
- Bergamot: This citrusy oil can help with sleep and reduce insomnia symptoms.
- Ylang-ylang: This floral oil may lower blood pressure and heart rate, helping you relax and sleep better.
While natural sleep aids can be helpful, use them carefully. Always check with your doctor, especially if you have health issues or take other medicines.
Mindfulness and Relaxation Techniques
Adding relaxation techniques to your daily routine can improve sleep quality. Mindfulness meditation, deep breathing, and visualization calm the mind and bring tranquility before bed. These practices help fight insomnia by reducing stress and anxiety.
Meditation Practices for Better Sleep
Mindfulness meditation boosts sleep quality over time. It focuses on the present, letting thoughts pass without judgment. Try different meditations like body scans to find what works for you.
Deep Breathing Exercises
Deep breathing is a strong tool for better sleep. Techniques like diaphragmatic breathing and 4-7-8 lower heart rate and stress. Use these before bed to help you relax.
| Relaxation Technique | Benefits for Sleep |
|---|---|
| Mindfulness Meditation | Reduces stress and anxiety, promotes relaxation, and improves sleep quality |
| Deep Breathing Exercises | Lowers heart rate, induces relaxation, and can help with insomnia relief |
| Progressive Muscle Relaxation | Reduces muscle tension, calms the mind, and facilitates better sleep |
Consistency is crucial for relaxation techniques. By making them part of your routine, you’ll get closer to the sleep and relief you want. Start with relaxation for better sleep and .
“Relaxation is not just a luxury, it’s a necessity for good health and well-being. Investing time in relaxation techniques can pay dividends in the form of improved sleep and reduced stress levels.”
The Impact of Technology on My Sleep
In today’s world, technology is everywhere. It affects our sleep in big ways. From the blue light of our screens to the urge to check our smartphones before bed, tech can mess with our sleep.
Blue Light Exposure and Sleep
Our phones, tablets, and computers give off blue light. This light can stop our bodies from making melatonin, the sleep hormone. Using devices before bed can make it hard to fall asleep and sleep well. Try to avoid screens for at least 2 hours before bed.
Strategies to Limit Screen Time
Creating a “phone-free” time before bed can really help. Start with 5-15 minutes without screens and grow it over time. You can also use blue light-blocking glasses or apps that reduce screen blue light.
| Findings | Percentage |
|---|---|
| Respondents who reported “fairly” or “very bad” sleep quality in the preceding month | 28% |
| Respondents who reported “very bad” sleep quality in the preceding month | 9.7% |
| Respondents who had smartphones in their bedrooms | 95.1% |
| Respondents who used smartphones regularly (a few nights a week, every night, or almost every night) | 80.7% |
By cutting down on tech before bed, we can sleep better. This leads to better health and happiness.
Nutrition Tips for Better Sleep
The foods we eat are key to getting quality sleep. Some foods help us sleep better, while others can make it harder. By choosing the right foods, we can improve our sleep.
Foods That Promote Sleep
- Kiwis: Eating two kiwis before bed can help you fall asleep faster and sleep better.
- Tart cherries: These cherries have melatonin, which helps people with insomnia sleep more.
- Malted milk: Drinking malted milk before bed can reduce sleep interruptions.
- Fatty fish: Eating fatty fish like salmon three times a week can improve sleep and daytime energy.
- Nuts: Almonds, walnuts, and others have melatonin and omega-3s, helping older adults sleep better.
- Rice: Eating rice before bed can lead to better sleep quality than bread or noodles.
Foods to Avoid Before Bed
Some foods can mess with our sleep. It’s smart to avoid them before bedtime:
- Avoid heavy, high-fat meals close to bed to prevent sleep issues.
- Stay away from sugary drinks and sweets to improve sleep quality.
- Don’t have caffeine 8 hours before bed to avoid sleep problems.
- Be careful with alcohol, as it can disrupt sleep later on.
Finding the right balance in what we eat can greatly improve our sleep. It’s all about timing and choice.
Exercise for a Good Night’s Sleep
Regular physical activity can greatly improve your sleep quality. Studies show that at least 30 minutes of moderate exercise can lead to better sleep that night. But, when you exercise matters a lot for your sleep.
How Regular Activity Enhances Sleep Quality
Working out, like walking fast, cycling, or lifting weights, releases endorphins. These can make you feel more awake. To avoid this, finish your workout 1 to 2 hours before bed. This lets your body cool down, telling your brain it’s time to sleep.
Swimming or light jogging can increase slow-wave sleep. This is key for your brain and body to rest well. Also, regular exercise can help with insomnia and sleep apnea. This leads to improved sleep quality and healthier sleep habits.
Best Times to Exercise for Sleep
The best time to exercise for sleep varies for everyone. Some can exercise anytime and still sleep well. Others need to watch their schedule. It’s about knowing how your body reacts to exercise and planning your workouts.
Regular exercise, like a morning walk, lunchtime yoga, or evening strength training, helps sleep. The main thing is to enjoy your exercise and keep it up. The long-term benefits of exercise on sleep are clear.
“Exercising is one of the best natural ways to improve your sleep quality and overall sleep health. The key is to find the right balance and timing that works for your body.”
Understanding Sleep Cycles
Quality sleep is key for our health and happiness. To sleep well, we need to know the sleep cycle stages and how our body’s rhythms affect sleep. [https://smartmodest.com/how-to-sleep-well-at-night-naturally/]
The Stages of Sleep
Sleep happens in cycles with four stages: Stage 1 (light sleep), Stage 2 (deeper sleep), Stage 3 (deep sleep), and REM (rapid eye movement) sleep. These stages help our body rest and recover.
- Stage 1 (N1) lasts 1-7 minutes and is the lightest stage of sleep.
- Stage 2 (N2) lasts 10-25 minutes and is a deeper stage of non-REM sleep.
- Stage 3 (N3), also known as deep sleep or slow-wave sleep, lasts 20-40 minutes and is the most restorative stage.
- REM sleep can last 10-60 minutes and is when we experience vivid dreams.
Most adults spend about 10-20% of their sleep in deep, stage 3 NREM sleep. This stage is crucial for physical and mental rejuvenation. The time spent in each stage can change based on age, recent sleep patterns, and sleep disorders.
Listening to My Body’s Sleep Signals
Listening to your body’s sleep signals can help you match your sleep-wake cycle with your circadian rhythm. This internal clock controls when we’re awake and when we sleep. By noticing when your body is ready for sleep and when to wake up, you can sleep better without medication. You can also use natural sleep remedies that suit you best.
| Sleep Stage | Duration | Characteristics |
|---|---|---|
| Stage 1 (N1) | 1-7 minutes | Lightest stage of sleep, easy to wake up |
| Stage 2 (N2) | 10-25 minutes | Deeper stage of non-REM sleep |
| Stage 3 (N3) | 20-40 minutes | Most restorative stage, also known as deep or slow-wave sleep |
| REM Sleep | 10-60 minutes | Time of vivid dreaming, brain activity increases |
By understanding the sleep cycle stages and listening to your body’s sleep signals, you can improve your sleep. You can sleep better without medication and find natural sleep remedies that work for you.
The Role of Hydration in Sleep
Drinking enough water is key for good health, and it’s also important for sleep. Our bodies are made up of more than half water. This shows how vital water is for our body’s functions, including sleep.
Finding the Right Balance
Adults usually need about two liters of water each day. But, how much you need can change based on things like exercise or being sick. Drinking too much water before bed can make you get up to use the bathroom a lot. This can mess up your sleep.
To stay hydrated without waking up too much at night, drink water all day. Try not to drink too much in the evening.
Timing My Fluid Intake
While you sleep, your body loses water. This is because of breathing and sweating. Drinking caffeine and alcohol can make you lose more water and mess up your sleep. Try to cut down on these drinks, especially before bed.
Also, having a calm bedtime routine and a comfy sleep space helps. This can help keep you hydrated and sleep well.
| Hydration Tips for Better Sleep | Benefits |
|---|---|
| Drink water throughout the day | Maintains proper hydration levels |
| Limit fluid intake 1-2 hours before bed | Reduces nighttime bathroom trips |
| Avoid caffeine and alcohol close to bedtime | Prevents dehydration and sleep disruptions |
| Establish a relaxing bedtime routine | Promotes a comfortable sleep environment |
By finding the right balance with water and following sleep hygiene tips, you can sleep better. This helps your health and well-being too.
Incorporating Sleep-Friendly Supplements
Adding certain supplements to my diet might improve my sleep quality. Melatonin is a hormone that helps control sleep and wake cycles. Taking melatonin before bed can make falling asleep easier and enhance sleep quality.
Magnesium is also good for sleep. It helps relax muscles and promotes better sleep. Eating foods rich in magnesium or taking supplements can help me relax and sleep better.
Other supplements like omega-3 fatty acids, zinc, and resveratrol might also help. They can regulate sleep cycles, reduce inflammation, and support sleep health.
However, it’s crucial to talk to a healthcare professional before starting any supplements. The quality and dosage can vary, and they might interact with medications or health conditions.
| Supplement | Potential Benefits for Sleep | Typical Price Range |
|---|---|---|
| Melatonin | Helps regulate sleep-wake cycle | $5 – $20 |
| Magnesium | Promotes relaxation and muscle function | $10 – $30 |
| Omega-3 Fatty Acids | Supports healthy sleep-wake cycles | $15 – $40 |
| Zinc | Contributes to healthy sleep patterns | $8 – $25 |
| Resveratrol | May help regulate circadian rhythms | $20 – $43 |
“Incorporating sleep-friendly supplements like melatonin, magnesium, and omega-3s can be a valuable addition to your natural sleep routine.”
Tracking My Sleep Patterns
Monitoring your sleep can give you insights to sleep better without meds. Keeping a sleep diary or using apps can help. You’ll learn what affects your sleep and adjust your bedtime routine.
The Benefits of Keeping a Sleep Diary
A sleep diary is a powerful tool. It lets you record bedtime, wake-up time, and sleep quality. It also tracks stress or changes in your environment. This data helps you find patterns and habits that affect your sleep.
Using Apps to Monitor Sleep
Apps and wearable devices can also track your sleep. They monitor sleep cycles, restlessness, and snoring. While not always perfect, they offer useful data to help you understand your sleep.
Tracking your sleep helps you make better choices. You might change your bedtime or sleep environment. This approach can improve your sleep without needing medication.
| Sleep Tracking Metrics | Benefits |
|---|---|
| Sleep duration | Ensures you’re getting the recommended 7-9 hours of sleep per night |
| Sleep latency | Identifies how long it takes you to fall asleep, which can indicate sleep quality |
| Sleep efficiency | Measures the percentage of time spent asleep while in bed, highlighting any disruptions |
| Sleep stages | Provides insights into the different stages of your sleep cycle, including REM and non-REM sleep |
| Restlessness | Detects any tossing and turning or wakeups during the night |
Tracking your sleep helps you improve without meds. Healthy habits like a consistent bedtime and a sleep-friendly environment are key. This way, you can enjoy a restful and refreshing night’s sleep.
Seeking Professional Help for Sleep Issues
If you’ve tried many ways to sleep better but still can’t, it’s time to see a sleep specialist. Long-lasting sleep problems might mean you have a sleep disorder. A sleep expert can find out what’s wrong and help you fix it.
When to Consult a Sleep Specialist
See a sleep specialist if you can’t sleep well for weeks, wake up a lot at night, or don’t feel refreshed in the morning. Look out for these signs:
- Insomnia that lasts for more than a few weeks
- Excessive daytime sleepiness or fatigue
- Disrupted breathing during sleep, such as sleep apnea
- Restless leg syndrome or other movement disorders affecting sleep
- Difficulties maintaining a consistent sleep schedule
Possible Sleep Disorders
Sleep specialists can find and treat many sleep disorders, like:
- Insomnia: Trouble falling or staying asleep, or waking up too early.
- Sleep Apnea: Breathing stops many times during sleep, making it hard to sleep well.
- Restless Leg Syndrome: A strong urge to move your legs, which can mess up your sleep.
- Narcolepsy: A brain problem that makes you very sleepy during the day and can make you fall asleep suddenly.
- Circadian Rhythm Disorders: Problems with your body’s natural sleep and wake cycle.
By seeing a sleep specialist, you can get a correct diagnosis and find treatments to help you sleep better and feel better overall.
Tips for a Restful Mind Before Sleep
Getting a good night’s sleep starts with a calm mind. Simple techniques in your bedtime routine can help. They promote the relaxation needed for better sleep.
Journaling to Clear Your Mind
Writing down your thoughts and worries before bed can clear your mind. Spend 15-30 minutes in a journal. Let go of the day’s stresses and plan for tomorrow.
This helps you move from a busy day to a peaceful state. It prepares your body for better relaxation for better sleep.
Limiting Stimulating Activities in the Evening
Avoid stimulating activities in the evening for a good bedtime routine for good sleep. This means no intense discussions, work tasks, or blue light from devices. Instead, try calming activities like reading, gentle stretching, or soothing music.
These activities help you wind down. They prepare your mind for a restful night’s sleep.
“Creating a routine to power down your brain at least 30 minutes before bed can improve sleep.”
Adding these simple tips to your nightly routine can clear your mind. It fosters the relaxation needed for better sleep. By focusing on a peaceful pre-bedtime experience, you set the stage for a restorative night’s rest.
Conclusion: Emphasizing Natural Solutions for Sleep
Improving sleep naturally means making lifestyle changes and adjusting your environment. We’ve looked at many ways to better your sleep without drugs. Being consistent is crucial for these natural sleep habits.
What works for one person might not work for another. So, it’s important to find the right mix of techniques for you. Try different things like setting a regular sleep schedule and making your bedroom sleep-friendly. Also, try relaxation methods and natural sleep aids like herbal teas or essential oils. Tailoring these strategies to your needs can help you sleep better.
Recap of Key Strategies for Natural Sleep Improvement
To recap, here are the main ways to improve sleep naturally:
- Prioritize sleep and make it a consistent part of your daily routine
- Personalize your sleep environment by optimizing factors like lighting, temperature, and noise
- Incorporate relaxation practices like meditation, deep breathing, or gentle yoga before bed
- Explore natural sleep aids such as herbal teas, essential oils, or supplements like melatonin or magnesium
- Maintain a healthy lifestyle with regular exercise, balanced nutrition, and stress management
By using these natural solutions, you can develop better sleep habits. This can lead to many benefits, like better mental health and physical well-being.
FAQ
Why is quality sleep important for overall health and well-being?
Quality sleep is key for our bodies to function well. Lack of sleep can harm our thinking, mood, and heart health. It can also weaken our immune system and increase the risk of obesity and diabetes.
What factors can interfere with my sleep?
Many things can disrupt sleep, like work stress and family duties. Illnesses, diet (especially caffeine and alcohol), and lack of exercise or sunlight can also affect it.
How can I create a sleep-friendly environment?
For good sleep, keep your bedroom cool (65-68°F), dark, and quiet. Use shades, earplugs, or a fan if needed. Try to avoid light in the evening and use the bedroom only for sleep and intimacy.
How can I establish a consistent sleep schedule?
Stick to the same sleep and wake times to help your body get into a rhythm. Aim for 7-8 hours of sleep each night. If you can’t sleep, get out of bed and do something relaxing.
What are some natural sleep aids I can try?
Herbal teas like chamomile and essential oils like lavender can help you relax. Supplements like melatonin and magnesium might also improve sleep. Always talk to a healthcare professional before trying new remedies.
How can relaxation techniques help improve my sleep?
Mindfulness, meditation, deep breathing, and visualization can calm your mind before bed. Try different methods to see what works best for you.
How does technology affect my sleep?
Blue light from screens can lower melatonin levels, making it hard to sleep. Try to avoid screens for at least 2 hours before bed. Also, have a “phone-free” period before bed to help sleep better.
What dietary and exercise habits can improve my sleep?
Eating light meals and avoiding caffeine close to bedtime helps. Regular exercise is good, but not right before bed. Daily outdoor time, especially in the morning, can also help regulate your sleep cycle.
When should I consider seeking professional help for sleep issues?
If you can’t sleep well despite trying to change your habits, see a sleep specialist. They can help diagnose and treat sleep disorders like sleep apnea or insomnia.
Source Links
- Natural Sleep Aids: Home Remedies to Help You Sleep
- 6 steps to better sleep
- 10 Ways to Sleep Better Naturally
- Good Sleep for Good Health
- Get Enough Sleep – MyHealthfinder
- Mastering Sleep Hygiene: Your Path to Quality Sleep
- How To Determine Poor Sleep Quality
- 20 Tips for How to Sleep Better
- Why Can’t I Sleep? 6 Surprising Factors
- How to Make a Sleep-Friendly Bedroom – National Sleep Foundation
- 21 ways to fall asleep quickly and naturally
- How to Fix Your Sleep Schedule
- Creating a Sleep Routine – 6 Steps to Better Sleep
- Natural Sleep Aids: Which Are the Most Effective?
- 9 Natural Sleep Aids to Get Better Sleep
- Relaxation Exercises To Help Fall Asleep
- How to Use Meditation for Better Sleep
- Relaxation techniques: Try these steps to lower stress
- Technology in the Bedroom
- The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults
- The Best Foods To Help You Sleep
- 15 Proven Tips to Sleep Better at Night
- Exercising for Better Sleep
- Exercises for Better Sleep
- Brain Basics: Understanding Sleep
- Stages of Sleep: What Happens in a Sleep Cycle
- How to Get More Deep Sleep | Sleep Foundation
- Surprising Ways Hydration Affects Your Sleep
- Ways Your Hydration Affects Sleep – Amerisleep
- How Drinking Water Benefits Your Sleep
- 9 Foods and Drinks to Promote Better Sleep
- The Best Natural Sleep Aids
- 10 Effective Natural Sleep Aids for Restful Nights
- Ways To Help You Change Your Sleep Routine
- Tap Into Your Natural Sleep Rhythm
- Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills
- How to sleep better
- Quiet Your Mind and Get Better Sleep: 7 Tips
- 10 top tips for a good night’s sleep
- The ‘5 principles’ of good sleep health
- End Sleepless Nights With These Natural Insomnia Remedies
- The 7 Most Effective Natural Sleep Aids for Your Best Sleep Ever, According to Experts