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How to Get Better Quality Sleep: 7 Natural Tips & Remedies

older women with insomnia
April 17, 2024

According to the American Academy of Sleep Medicine, sleep hygiene refers to the things you can do to not just fall asleep but stay asleep. These habits greatly affect your quality of sleep, and if you suffer from consistent insomnia, a few small changes could go a long way in helping you understand how to get better quality sleep. Keep reading to learn more about some easy sleep hygiene tips!

1. Stick to a sleep schedule.

One of the best ways to get better quality sleep is by going to bed and waking up at the same time every day. Create a bedtime routine and plan your alarm to give yourself at least 7 hours of sleep. (8 hours is even better!) Don’t rush to go to bed if you’re not sleepy; if you can’t get to sleep within 20 minutes, get up and do a calming activity (not on your phone!) instead of tossing and turning.

2. Make yourself comfortable.

This may seem like a no-brainer, but if your bedroom isn’t comfortable, most likely your sleep won’t be either. Invest in high-quality bedding and pillows, get blackout curtains if needed, and get rid of any clutter. Do everything you can to make your space relaxing and inviting so that you feel calm when it’s time to get ready to sleep.

3. Stay away from that blue light.

blue light from phone

We all know that the blue light from the TV, computer, and phone is hard on your eyes, but it also affects your brain’s ability to wind down at night. For the best night’s sleep, remove all electronic devices from your bedroom and avoid looking at a screen at least 30 minutes before bedtime. Try reading a book or listening to calming music instead. Activities like journaling or mindfulness-guided exercises are great ways to wind down and de-stress after a long day!

4. Get in daily movement and Vitamin D.

When you are regularly exercising and getting enough bright light exposure, your body will be more well-adjusted to restful sleep. Your natural circadian rhythm thrives when you are active during the day, and the bright light also helps with daytime energy and sleep quality at night.

5. Avoid caffeine and large meals before bed.

Caffeine and alcohol are two disruptors of sleep quality. Try to limit caffeine after 3 PM and also be conscious of eating large meals right before you go to bed. Drinking a non-caffeinated tea or eating a light, healthy snack such as fruit is a smarter choice over comfort food late-night snacking.

6. Nap smart, but not too long.

day time napping

Irregular daytime naps can be one of the biggest negative factors when it comes to sleeping well at night. Power naps 20 to 30 minutes long in the early afternoon can be beneficial, but longer daytime naps can confuse your internal clock and disrupt your nighttime sleep quality.

7. Take a magnesium supplement.

Several natural supplements can provide sleep support, including melatonin and ginkgo biloba. Another of the best sleep support supplements is magnesium. Not only does it have sleep-enhancing properties, but it also gives your brain a boost! Available online, our NeuroMax Magnesium blend contains several powerful forms of magnesium, including magnesium L-threonate, di-magnesium malate, and magnesium lysinate glycinate chelate, for overall brain support, stress management, mood balance, and improved sleep.

Now you know how to get better quality sleep! Do you like reading about these kinds of health topics? Check out our wellness blog for more tips and helpful information regarding many aspects of overall health, from seasonal allergies to hormones and weight loss!