Consult your primary care provider before starting the program. Individual results are not guaranteed and may vary.  Read more I understand

9 Proven Tips to Sleep Better

Do you have trouble sleeping? Are you constantly tossing, turning, or waking up in the middle of the night? If so, you’re not alone—millions of people worldwide struggle with sleep problems. Thankfully, there are a few things that you can do to help improve your sleeping habits. In this blog post, we will discuss nine proven tips to sleep better!

Importance of Good Sleep

In today’s society, we are constantly being bombarded with things to do and places to be. We have become a culture of “go, go, go.” This can often lead to us sacrificing one of the most important things we can do for our health: get enough sleep. 

Sleep is essential for our overall health and well-being. It gives our bodies a chance to rest and repair, helps us maintain a healthy weight, boosts our immune system, and improves our mood. Yet, despite these benefits, many of us still don’t get enough shut eye.

There are a few reasons why we might not be getting enough shut-eye. Maybe we have trouble falling asleep or staying asleep. Maybe we have a lot on our minds and can’t seem to turn off our brains at night. Or maybe we just don’t make it a priority.

So how much sleep do we need? The National Sleep Foundation recommends that adults should get between seven and nine hours of sleep per night. But this can vary depending on the person. Some people may need a little more, while others may need a little less. 

The important thing is to make sure that you are getting enough rest. If you feel tired during the day, it may be time to reevaluate your sleeping habits. Maybe you must go to bed a little earlier or cut back on caffeine. Whatever the case, getting enough sleep is vital to our overall health and well-being. So let’s make it a priority and get those zzz’s!

How To Sleep Better at Night

If you’re like most people, you probably don’t get enough shut eye. In fact, according to the National Sleep Foundation, more than one-third of Americans report that they usually get less than the recommended seven to eight hours per night.

There are many things you can do to improve your sleep quality and quantity. Here are nine proven tips to help you sleep better:

Create Regular Sleeping Schedule

If you want to get better sleep, one of the best things you can do is establish a regular sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. It may take a little bit of effort to stick to your new schedule, but it will be worth it when you start feeling more rested.

One of the benefits of having a regular sleeping schedule is that it can help regulate your body’s natural sleep rhythm. This means you’ll be more likely to feel sleepy at night and less likely to wake up in the middle of the night. As a result, you’ll get better quality sleep and feel more rested when you wake up.

To create a regular sleeping schedule, it’s important to reduce daytime naps. We know it’s tempting to want to take a nap during the day, especially when you’re feeling tired. However, napping can make it harder to sleep at night. This is because napping during the day can throw off your body’s natural sleep rhythm. So if you’re having trouble sleeping at night, try reducing or eliminating daytime naps. You may find that it helps you sleep better at night. 

Pay Attention To What You Eat And Drink

What you eat and drink can greatly impact how well you sleep. Caffeine, for example, is a stimulant that can keep you awake. Alcohol might make you drowsy, but it can disrupt your sleep later in the night. Eating a big meal before bed can also keep you awake. 

To sleep better, pay attention to what you eat and drink during the day and in the evening. Avoid caffeine after lunch and alcohol in the evening. Eat your last meal a few hours before bedtime, so your body has time to digest. And if you get hungry at night, try a light snack that won’t weigh you down. 

And finally, make sure you’re drinking enough water during the day. Dehydration can lead to restless nights. So aim to drink eight glasses of water a day and avoid caffeinated beverages in the evening. 

Engage in Regular Physical Activity

Physical activity can help you fall asleep more easily at night. It can also help you sleep more deeply and feel refreshed in the morning. And the benefits of exercise go beyond better sleep. Regular physical activity can also reduce stress, improve mood, and boost energy levels. So make time for a little movement every day, and you’ll be on your way to a better night’s sleep.

But if you’re not used to exercising, start small. Just a few minutes of light activity — like walking or stretching — can make a difference. Moreover, there are lots of simple ways to get moving, even if you’re short on time. Here are a few ideas:

  • Take a brisk walk around the block before bedtime.
  • Do some gentle stretching exercises after dinner.
  • Ride your bike to work or run errands instead of driving.
  • Take the stairs instead of the elevator

Remember, the key is to be consistent. So, find an activity that you enjoy and stick with it. And soon, you’ll be reaping the benefits of a good night’s sleep. 

Increase Daytime Bright Light Exposure

Bright light exposure during the day is important for better sleep. It helps regulate our circadian rhythm, which is our body’s natural sleep-wake cycle. Our bodies are designed to be exposed to sunlight during the day and darkness at night. This exposure to light tells our bodies when it is time to wake up and when it is time to go to sleep.

Unfortunately, many of us do not get enough sunlight exposure during the day because we spend most of our time indoors. This is why it is important to make a conscious effort to get outside and expose ourselves to bright light during the day. Doing this will help improve our sleep quality and quantity. So go ahead and soak up some sun! 

Decrease Night Time Blue Light Exposure

Blue light is a type of light emitted by screens on electronic devices such as phones, laptops, and TVs. This light has been shown to suppress the production of melatonin, a hormone that helps regulate sleep. 

To get the most out of your evening zzz, it is important to reduce your exposure to blue light a couple of hours before bed. You can do this by avoiding screen time in the evening or by using blue-light-blocking glasses. Wearing these glasses will help filter out the blue light from screens and make it easier for your body to produce melatonin. 

Create a Relaxing Sleeping Environment

Many people think that the bedroom’s atmosphere and arrangement are important for a good night’s sleep. The truth is, your sleeping environment significantly affects how well you sleep. You can create a space that promotes better sleep by making simple changes to your bedroom.

Here are a few tips for creating a more relaxing bedroom:

Keep the room dark. Light exposure suppresses the production of melatonin, the hormone that helps us sleep. Blackout curtains or an eye mask can help keep the light out.

Make the room cool. Our bodies rest best when the room temperature is cool, around 65 degrees Fahrenheit. So adjust your thermostat accordingly or use a fan to keep things chill.

Use comfortable sheets. Soft, breathable sheets are key to a good night’s sleep. Invest in quality bedding and mattress, and you’ll be sure to get the best night’s rest possible.

Limit noise exposure. Too much noise can disrupt our rest and make it difficult to fall (and stay) asleep. If you live in a noisy area, consider investing in a white noise machine or earplugs to help you get some peace and quiet.

Create a calming atmosphere. Aromatherapy, soft music, and dim lighting can all help create a more relaxing environment. By making your bedroom a calm oasis, you’ll be more likely to fall asleep easily and stay asleep throughout the night.

Making some simple changes to your sleeping environment can have a big impact on the quality of your sleep. So take some time to create a space that promotes better sleep, and you’ll reap the benefits. 

Destress Before Bed

Stress is one of the main reasons we don’t get enough shut eye. When we’re stressed, our bodies are alert, making it harder to fall asleep and stay asleep. Stress can also cause physical symptoms like headaches, muscle tension, and stomach problems, making it even harder to sleep.

The good news is that there are a lot of things you can do to reduce stress and get better sleep. Exercise is a great way to relieve stress and improve your sleep. Yoga and meditation can also help reduce stress and improve sleep. If you’re having trouble sleeping, try relaxation techniques like deep breathing or progressive muscle relaxation. 

Talk to your doctor if you’re still struggling with stress and sleep. There are many effective treatments for stress and sleep problems, so don’t hesitate to get help if you need it. Stress management is an important part of overall health and well-being, so take steps to reduce stress in your life. You’ll rest better and feel better as a result. 

Quit Smoking

If you’re a smoker, you might think that smoking helps you relax and enjoy a good night’s sleep. But the reality is that smoking can have the opposite effect. Nicotine is a stimulant, which means it can make it harder to fall asleep and stay asleep. In addition, smokers are more likely to snore and have sleep apnea, both of which can disrupt sleep.

So if you want to enjoy the benefits of a good night’s sleep, quitting smoking is a great place to start. Not only will you sleep better, but you’ll also feel better overall. So kick the habit and enjoy some restful nights! 

Take Supplements

One of the best ways to get more sleep is to take supplements. Supplements can help your body relax and help you fall asleep faster. There are a lot of different kinds of supplements out there, so it’s important to find one that works for you. If you’re unsure where to start, talk to your doctor or a pharmacist. They can help you find the right supplement for your needs.

Final Note

Sleep is important for our physical and mental health, so ensure you’re getting enough. If you have trouble sleeping, try some of these tips and see which works best. Just remember that it takes time to train your body and mind to sleep better. So don’t get discouraged if you don’t see results immediately. Stick with it. Pretty soon, those ZZZs will be coming easier than ever. 

Hi! I’m Dr. E, The NP with a PHD. Several years ago, my wife was diagnosed with an autoimmune disease and the only options given to us were heavy duty medications.

We KNEW there had to be a better way. After a long search, we discovered functional medicine.

With functional medicine we found alternative ways we were able to manage her disease and get her back to feeling like her old self.

We discovered that this way of life not only helps people with various issues, including autoimmune, chronic issues and “I-don’t-feel-good-itis.”

Functional medicine drastically changed our lives and using it I developed The KNEW Method to help others who are suffering or not feeling optimal.

Let’s work together to get you to feeling like your old self again.

Are You Tired of Being Tired?

Have You Been Told “It’s your age” or “It’s your hormones?”

Are People Telling You “Just Lose Weight” or “Just Exercise More?”

You KNOW That There Is Something More…

You KNOW There Is A Better Way

If you are suffering from one (or more) of these issues – chronic pain, high blood pressure, mental fog, fatigue, low energy, poor sleep, lack of focus, loss of libido, aches, pains, or general “I-don’t-feel-good-itis”… YOU HAVE COME TO THE RIGHT PLACE