Sydney is a contributing health writer and editor who enjoys shedding light on health topics, making information available to anyone who wants it, and ending stigmas or lack of access to care and treatment.
Po-Chang Hsu, M.D.
Dr. Hsu received his medical degree from Tufts University in Boston, Massachusetts, and holds a Master’s of Science degree from both Harvard University and Tufts University. Outside of the medical profession, Dr. Hsu loves to write, learn new languages, and travel.
June 18, 2021
There are many ways to help you sleep better. Here are some examples:
When figuring out how to sleep better, medication is probably the first thing that comes to mind, but there are actually plenty more options with fewer side effects that might be the right solution for you, especially if you don’t have a sleeping disorder.
Check out these 10 things to help you sleep, and see if one or a combination of many might be the right option for you.
The first thing you should do is make sure you have a sleep schedule that you can easily maintain. Try to block off between eight and nine hours to ensure that you get the recommended seven to eight hours of rest.
A sleep schedule includes a specific time you head to bed and when your alarm will go off each morning. Say goodbye to the snooze button when you incorporate a sleep schedule. Another major point when it comes to a schedule is that it shouldn’t differ on weekends.
Some things to help you sleep better in your room include:
Take the last hour of your day and make sure it’s focused on becoming calm, getting rid of daily stressors, and doing something you enjoy. Some examples of how to separate day and nighttime:
There have been several studies done that show how much meditation can reduce the amount of cortisol, a stress hormone. Also, meditation is known to increase your brain’s output of melatonin.
How to sleep better from meditation:
Some examples of natural sleep supplements include:
Some other natural supplements that might help with issues like stress levels which are causing sleep issues include:
Make sure to speak to a doctor before incorporating natural supplements into your regimen, as they might interfere with other medications you’re on.
You can make an appointment on our partner site, PlushCare, and speak to a doctor from your own home to get advice on how to sleep better and which natural supplements might suit you.
Anne Mauney, a registered dietician, thinks the best option is to get your body moving during the day, “My biggest tip for falling asleep faster and getting better sleep is to exercise daily. I notice a big difference in the quality of my sleep – and how quickly I fall asleep – if I haven’t gotten in a good sweat session that day.”
Make sure to get your movement well before bed because exercising right before you need to sleep can make it harder to fall asleep.
Believe it or not, the scent of your bedroom can affect your sleep quality.
Some popular scents that help you sleep better in no time are:
In a study for the Cleveland Clinic, Harneet Walia, MD, says, “Non-drug alternatives do exist — and may even be preferable to drugs,” she adds, “Cognitive behavioral therapy (called CBT-I) for insomnia is the gold-standard treatment.”
Through our sister site, PlushCare, you can get appointments with top online therapists. Sleep therapy is a great option for those struggling with sleep disorders and anyone wanting a solution without physical side effects.
You should avoid electronics at the end of the night as it interferes with the associations of nighttime and your bed with sleeping,
Also, looking at blue-light screens makes your brain think it’s daytime and can result in your mind and body struggling to shut down.
Last but not least, there are plenty of options out there for sleep aid with medication. Prescription sleep medication requires a prescription from a board-certified physician, and due to their habit-forming nature, certain sleep medications might not be available for prescription online.
Speak to a doctor from our partner PlushCare, and talk about the pros and cons of sleep medication. While they aren’t for everyone, they might be necessary for anyone struggling with a diagnosed sleep disorder. To make an online appointment with a PlushCare doctor click here.
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