Go to bed. Toss, turn … zzzz. Wake up … toss, turn … zzzz. Wake up … toss, turn … zzzz.
Sound familiar? You’re not getting enough sleep, and that’s not healthy.
Plus, it can make you really cranky (Get your own coffee!).
Here are a few tips to help you get more sleep.
Keep it quiet
Snoring sleep partners? Noisy traffic? Loud neighbors or roommates?
Consider a white noise machine or a loud fan to drown out the racket and whir you to sleep.
You could also investigate soundproof curtains to keep the outside noise outside and carpeting to muffle noise from below. And rearrange your bedroom to place your bed the farthest away from any noise sources.
The lowest cost solutions are earplugs and having a friendly but direct conversation with your neighbors about being considerate. (No, bongo drums at 2 a.m. on a weekday are not OK, even if they did invite you to the party.)
Create a sleep sanctuary
Keep your bedroom tidy, cool, dark and quiet.
If outside noise isn’t a problem, open the window for fresh air. If it is a problem or outside is filled with allergens, consider an air purifier like the Atmosphere Sky™ Air Treatment System to ensure the best air quality for sleeping.
Fresh, clean bedding helps, too, especially if it’s scented with your favorite laundry detergent.
And while mattresses can be a major investment, if you haven’t purchased one in a while, your bed may be doing more harm than good.
Think before you drink
Cutting fluids off about 90 minutes before bed helps minimize the chances of that annoying, middle-of-the-night trip to the bathroom.
You should also avoid caffeine in the four to five hours before bedtime as well as alcohol or large meals right before bed.
Establish a bedtime routine
Aim to go to bed and wake up at the same time each day so your body knows the schedule, and follow the same routine each evening when you’re winding down.
Maybe washing your face and brushing your teeth followed by the application of something that smells soothing, like n* by Nutrilite™ Sweet Dreams essential oil blend—a combination of lavender, ylang ylang and orange oils that helps calm and relax you.
Next, put on your pajamas and enjoy some soft music, reading or meditation. Consider creating a playlist (like this one created by n* by Nutrilite™) or using a meditation app.
It’s also very important to turn off your cell phone, laptop and tablet or switch them to night mode. The artificial blue light from these makes your brain think it’s daytime. That decreases melatonin, and less melatonin makes it harder to fall asleep.
Exercise during the day
Regular exercise helps you sleep better and should be part of your day, but don’t do it just before bed. It has an energizing effect that will hinder sleep.
If this is on your no-can-do list, at least make sure the naps are no longer than 30 minutes and no later in the day than mid-afternoon. Any longer or too close to bedtime interferes with sleep patterns.
Consider a supplement
Melatonin is a hormone found naturally in the body and promotes good sleep†. Passionflower is a botanical traditionally used to promote a good night’s sleep.† You can find both in n* by Nutrilite™ Sweet dreams, blueberry lavender flavored gummies.
Another option is taking a valerian supplement. Nutrilite™ Sleep Health includes a proprietary blend of valerian, hops and lemon balm to help you relax so you can fall asleep†.
†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.