How to Sleep Better: 5 Things You Can Do Now

Do you often feel tired and groggy? Do you find it hard to get out of bed in the morning? If so, you may be struggling with sleep deprivation. According to the National Sleep Foundation, approximately 35 percent of adults in America report getting less than seven hours of sleep each night. 

This is far below the recommended amount of sleep. In this blog post, we will discuss five things that you can do right now to start sleeping better. 

Why do people have trouble falling asleep? 

There are many things that can make it difficult to fall asleep. People may have trouble falling asleep because of their sleep environment, work schedule, or underlying health conditions. 

Environmental factors such as noise and light can interfere with sleep. Work schedules that involve night shifts or long hours can disrupt the body's natural sleep rhythm. 

Last, but not least, health conditions such as anxiety, depression, and pain can make it hard to fall asleep and stay asleep. 

What are some things that you can do to start sleeping better? 

There are quite a few things you can do to sleep better. Today we're only focusing on the top 5 things you can do now for a better night's sleep, but continue reading to learn a BONUS tip to get a great night's sleep every time. 

Avoid Caffeine

One of the best things that you can do to start sleeping better is to avoid caffeine. Caffeine is a stimulant, and it can keep you awake for hours after you consume it. If you want to get a good night's sleep, avoid caffeine in the afternoon and evening.

Create a Bedtime Routine

Another thing that you can do to start sleeping better is to create a bedtime routine. A bedtime routine can help to signal to your body that it is time to sleep. There are a few things that you can include in your bedtime routine, such as reading or taking a bath.

Avoid Alcohol

While alcohol may make you feel sleepy, it can actually disrupt your sleep. Alcohol prevents you from entering into a deep sleep, and it can cause you to wake up during the night. If you want to get a good night's sleep, avoid alcohol before bed.

Get Some Exercise

Exercise is another great way to start sleeping better. Exercise can help to improve the quality of your sleep. If you want to get a good night's sleep, try to get some exercise during the day.

Create a Sleep Environment

One of the last things that you can do to start sleeping better is to create a sleep environment. A sleep environment should be dark, quiet, and cool. If you can create an environment that is conducive to sleep, you will be more likely to get a good night's sleep.

Start following these tips tonight and you’ll be on your way to a better night’s sleep in no time! And if you want more help…

BONUS TIP: Try Melatonin Gummies

Elm & Rye has melatonin gummies that can help you relax before bedtime to fall asleep quicker and stay asleep longer. Our melatonin gummies are also non-habit forming so you can take them every night without worrying about becoming dependent. They’re an easy and convenient way to get the restful sleep you need!

Melatonin is a hormone produced by the pineal gland in the brain. It regulates people's natural sleep-wake cycle. Melatonin gummies are a food product comprised of melatonin that can be consumed as a dietary supplement.

What are the benefits of taking melatonin gummies for sleep?

Some potential benefits of taking melatonin gummies for sleep include:

  • Helping you fall asleep quicker
  • Allowing you to stay asleep for a longer period of time
  • Preventing you from waking up during the night
  • Non-habit forming (unlike some sleeping pills)

If you're struggling to get a good night's sleep, melatonin gummies may be a helpful option for you.

How can I fall asleep in 10 seconds?

One of the questions we got recently, in regards to learning how to sleep better, is how to fall asleep in 10 seconds. Falling asleep this quickly is a difficult feat for any the most experienced sleep experts, but we'll tell you how to do it, and you can try for yourself tonight at bedtime: 

  • Start by relaxing your legs, then your thighs, then your calves. 
  • This will take a little bit, go slowly telling yourself to relax each of these body parts. 
  • Next, clear your mind for 10 seconds by thinking about a relaxing scene or special place where you feel most relaxed. 

Now, we know this may not work for everyone, so if you can't do the above process to get yourself relaxed into a deep slumber, then try saying "don't think" over and over again for the full 10 seconds until you're fast asleep. 

What is the best sleeping position?

Sleeping on the side or back, rather than on the stomach, is considered to be more healthy. Keeping your spine supported and balanced while sleeping in either of these positions makes it simpler to relieve pressure on the spinal tissues, allowing your muscles to relax and recover. 

If you sleep on your stomach, it can cause the lower back to arch excessively, which can put a strain on the muscles and ligaments. This position is also associated with an increased risk of developing wrinkles due to the way your skin gets pressed into the bedding. 

When sleeping on your side, you should keep a pillow between your legs to maintain alignment and prevent your lower body from rolling forward. This will also help to reduce any pain in the hips or shoulders. If you have trouble staying on your side throughout the night, try placing a pillow behind your back to prop yourself up. 

The best sleeping position and sleeping habits that will help you sleep better is ultimately the one that allows you to get the most restful sleep possible. Experiment with different positions and find the one that works best for you.

We're confident that you'll soon be sleeping better after you implement our tips and strategies featured here today. From avoiding caffeine and alcohol to taking melatonin gummies, and finding the best sleeping position for you each of these tips will work together to create maximum comfort for a deep sleep every single night.