As the new year is well underway, you may have decided to make 2023 your year of wellness. However, one of the biggest obstacles getting in the way of feeling your best is lack of sleep; no matter how hard you try, you can’t seem to get enough. Whether it’s due to stress, insomnia, or even noisy neighbors, you’re simply not getting the amount of shut-eye you need. You wake up groggy, uncomfortable, and cranky in the morning, which is no way to start your day. Luckily, we’re here to help with a list of tips and tricks on how to get better sleep this year—in 2023, sleepless nights are no more!
Add a Melatonin Supplement to Your Nightly Routine
If you struggle to fall asleep at night, consider adding a melatonin supplement to your nightly routine. Melatonin is a hormone naturally produced by the body’s pineal gland and helps us maintain our circadian rhythm. However, sometimes when we struggle with bouts of sleeplessness, we need to supplement our natural melatonin levels. These supplements come in various forms, including capsules, chewable tablets, and powders. Simply take the recommended dose an hour or two before bed and let the sleepiness lure you into a peacefully deep slumber.
While general sleep issues are common, some of us can point to our anxiety as the cause of our restlessness. If that sounds like you, consider a melatonin supplement that contains GABA, a neurotransmitter that helps alleviate stress. In addition to GABA, melatonin supplements contain natural ingredients like valerian toot and chamomile; both promote an overall sense of calm within the body. By choosing a melatonin supplement that features additional calming ingredients, you can help yourself to further relaxation, thereby falling asleep more easily.
No Screens Two Hours Before Bed
We know how hard it is to stop scrolling through social media until 2:00 AM. Unfortunately, the blue light our technology emits tends to wake us up, thus disrupting our sleep schedules. To avoid difficulty falling asleep, try to put your screens away about two hours before you head off to bed.
Instead of spending time doom scrolling on TikTok, consider other activities that don’t include a screen and might bring your more peace. This can include taking a soothing bath, doing some nighttime stretches, reading a book, journaling, practicing a hobby, doing your skincare routine, or writing your to-do list for the following day. By opting out of looking at screens before bed and doing activities that wind down your day, you’re signaling to your body that it’s time to rest, so you’ll be better prepared for deep, restful sleep.
Consider an Evening Workout
If you find that you have an excess of energy at night that’s keeping you up later than you’d like, try doing your workout in the evening. Exercising later in the day will make your body more tuckered closer to bedtime. However, you don’t want to exercise too vigorously before bed—it’s best to avoid intense exercise an hour before you go to sleep. Instead, try low-impact exercises, like stretching and yoga, to promote calm and relaxation throughout the body, so it’s primed for rest.
Eat Dinner Earlier to Avoid Acid Reflux
Some people who struggle with acid reflux have difficulty going to bed after dinner because their stomach contents are more likely to come back up when lying down. To avoid painful symptoms of acid reflux that keep you awake at night, eat your final evening meal at least three hours before you head to bed.
Doing so will ensure that your food is properly digested and will avoid any stomach discomfort that might keep you up. If you’re still dealing with bedtime acid reflux even when eating earlier, you might want to add an antacid supplement and a melatonin supplement to your nightly routine.
Getting a good night’s sleep is essential for your overall physical and mental well-being. If 2023 is the year you rid yourself of sleepless nights, add a nightly melatonin supplement to your routine, avoid digital screens before bed, do some light exercise, and eat your dinner earlier to avoid acid reflux. Following our guide can help your body relax before bed and promote a more deep, restful night’s sleep. What are most helpful for getting a good night’s sleep?
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