Try a calming bedtime routine. Include a warm bath with Epsom salts (magnesium sulfate can relax muscles), followed by 20 minutes of gentle reading or meditation. Avoid screens for at least an hour before bed.
Improve your sleep hygiene. Maintain a consistent sleep schedule, even on weekends. Keep your bedroom dark, quiet, and cool. Ensure your mattress and pillows are comfortable and supportive.
Dietary Changes for Better Sleep
Consider your diet. Avoid caffeine and alcohol before bed. They disrupt sleep cycles. Include foods rich in tryptophan, like turkey or bananas, which aid melatonin production. Also, magnesium-rich foods like almonds and spinach can promote relaxation.
Exercise and Sunlight Exposure
Regular exercise is key. Aim for at least 30 minutes of moderate-intensity activity most days of the week. However, avoid strenuous workouts close to bedtime. Daily sunlight exposure helps regulate your circadian rhythm.
| Chamomile tea | Relaxing, mild sedative properties | Possible allergic reactions |
| Lavender aromatherapy | Reduces anxiety and promotes relaxation | May cause drowsiness, avoid driving afterward |
| Valerian root | May improve sleep quality and reduce insomnia symptoms | Consult your doctor before use, especially if taking other medication. May interact with certain drugs. |
Mindfulness and Relaxation Techniques
Practice mindfulness or meditation. These techniques help reduce stress and anxiety, contributing to better sleep. Guided meditation apps are readily available. Deep breathing exercises also significantly reduce stress hormones before bed.
