10 Steps to Better Sleep

[caption id="attachment_29103" align="aligncenter" width="856"]Having a light bedtime snack before bed can help you have a good night's sleep A Light Bedtime Snack Before Bed Can Help[/caption]

Getting a better night’s sleep doesn’t have to be hard. Here are ten steps you can start implementing right away.

  1. Melatonin – Take a natural melatonin supplement 15-30 minutes before bed, nightly.
  2. Dim Lights – Turn lights down or off in your bedroom to stimulate the release of melatonin and initiate the sleep process.
  3. Settle Down – Avoid watching the news or an exciting sports game before bed. Give your body time to settle down and get into sleep mode.
  4. Warm Bath – Take a warm bath an hour before bed. Doing so will help release melatonin in your body.
  5. Light Snack – Have a light healthy snack (banana and peanut butter, a yogurt, etc.) an hour before bed.
  6. Quit Working – Your bed is not an office. Turn off your laptop, iPad and smart phone.
  7. Make a List – Write yourself a to-do list for the next day. Get it on paper so it’s not swimming around in your head.
  8. Lights Off – If you wake up in the middle of the night, keep all the lights off. Turning on the lights and reading will only confuse your body and throw off your sleep cycle.
  9. Bump up Bedtime – Try going to bed a half hour earlier to get more sleep. The goal is 7-8 hours whenever possible.
  10. Exercise Early – Exercising too close to bedtime can get your adrenaline flowing making it harder to settle down. Try to get your workout in earlier in the evening or better yet, in the morning.