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Hey, night owl! Still lying awake, counting sheep? I get it-you are not alone.

I used to have problems with sleep, but once scientific reinforcement began, it got greatly improved. Ready to sleep better tonight? Here are eight simple strategies to help you wind down and sleep deeply.

1. Establish a sleep schedule

It’s trite, but going to bed and getting up at the same time every day will work a miracle with your organism. That is because an inner clock loves routine. Go to bed and get up at the same time every day, including on weekends; this way, you will sleep easier and feel fresher. Pro tip: set reminders for bedtime and for waking up!

2. Implement a Soothing Bedtime Ritual

Unwinding is indeed very important to continue with good sleep. At least 30 minutes before sleep, one should be involved in some unwinding activity: reading, stretching, or taking a warm bath. Of course, switch off the light! Light exposure reduces, signaling to the brain it’s time for sleep. I just love lighting up with a lavender candle and softly playing music in order to fall into the night gradually.

Bonus Tip: Progressive muscle relaxation is a system where parts of the body are tensed then relaxed. This is very helpful in releasing the body’s pent-up physical tension that always seems to happen just before bedtime.

3. Make Your Bedroom Sleep-Friendly

The bedroom is the place for sleep-the sanctity of sleep. A cool, dark, quiet environment means deeper sleep. Keep your room temperature, if possible, between 60-67°F or 15-19°C, have blackout curtains, and get a white noise machine. No clutter around means an organized, peaceful room, signaling to the brain that it is really time to wind down.

4. Eat and drink with care

What you consume in the hours before hitting the sack seriously impacts how you sleep. Large dinners, caffeine, and alcohol can really prohibit a smooth drift into sleep. If you must snack, reach for sleep-friendly foods like bananas or nuts; both are high in magnesium and potassium, the minerals that help relax your muscles.

Another bonus tip: stay hydrated throughout your day, but not at bedtime. Not being well-hydrated through your day will make a dent in your sleep quality later, so keep sipping that water down, mainly after you have spent some time outdoors.

5. Cut Back on Screen Time

It is tough, but really trying to avoid screens before bed is seriously a game-changer. According to Harvard Health, the blue light of phones, tablets, and televisions interferes with the production of melatonin in the body-that’s what keeps people sleeping. Try putting away your electronics at least an hour before going to bed and grab a book or a quiet podcast instead. Your sleep will thank you.

 

6. Natural Aids for Sleep

Resort to naturopathic supplements last, for example, melatonin or magnesium. Melatonin regulates the normal sleep/wake cycle a person is supposed to have, while magnesium is a relaxant that reduces muscle tension.

CBN: Short for cannabinol, this has also become popular for its attempts to help someone sleep. It’s found in cannabis, naturally, and is supposed to relax one enough to get them ready for bed. According to Simple Leaf indica gummies are great way to help the body relax as you wind down in the evening. Being a supplement, you will want to try talking to your healthcare provider if you’re unfamiliar with it.

7. Avoid Stress before Sleep

Anxiety and stress are considered the top-ranking sleep disruptors according to the American Psychological Association. Building a pre-sleep pattern-perhaps with mindfulness, deep breathing, or even journaling-helps quiet the mind. Writing down your thoughts before bed can be especially beneficial in getting the woes out of your head and onto the paper, freeing your mental space for a night of rest.

Bonus Tip: Try Aromatherapy

Other forms of aromatherapy-perhaps the smell of certain essential oils, such as lavender and chamomile-reduce stress and induce sleep. Just a few drops of essential oil on the pillow or in an aromatic diffuser may suffice.

8. Keep Moving During the Day

Needless to say, exercising is very healthy and good for sleep. However, one should be cautious about the time of workouts – morning or early afternoon exercise works fine, but you do not want to be vigorously exercising within a few hours of bedtime since you may find yourself wired afterward. Of course, a little gentle evening stretching or yoga can help relax a body prepared for sleep.

9. Meditate on mindfulness.

Meditation before bed can be magic for this stressed body and soul, especially when your mind keeps running. Even mindfulness meditation for 5-10 minutes might make a difference since it is about your breathing, letting go of the stress of the day to set your brain at rest more easily. Guided sleep meditation is also available on apps like Calm and Headspace.

Bonus Tip: Deep Breathing Exercises

Deep breathing might work for you, too. You can try the 4-7-8 technique: breathe in through the nose for 4 seconds, hold for 7 seconds, and exhale through the mouth for 8 seconds. This will let your heart rate go down and will calm your nervous system, so you will easily fall asleep.

10. Take in the light of nature

Natural light has much to do with your body’s natural sleep-wake cycle. Getting some form of exercise outdoors in the morning really affects the body’s natural rhythm. It sends signals to your body, telling it that you should be awake and alert during the day, but at night, you will sleep. It even extends to taking simple walks to change one’s natural circadian rhythm.

Why Sleep Is the Secret to Everything Else

Sleep is extremely vital for mood, energy levels, and general well-being. Finding just the right routine will really make an enormous difference in the way one feels from day to day. Just don’t be scared to experiment and adjust the routine until you find what works for you. At times when problems with sleep still persist, guidance from a doctor or natural supplements like melatonin or CBN may be a good option.

Remember, hydration, stress management, and good sleep patterns are integral to remaining successful in the longer term. You’re going to have a bad night here and there; well, that’s just life, and that does happen to the best of them. The idea is to form habits that, with time, will help the body recuperate and recover. Sweet dreams!