Sleeping Well: 7 Tips For The Sleep Deprived


But in a practical sense, for you and me, it usually boils down to adjusting our sleep and waking cycles and that’s NOT easy.

An estimated 1 in 3 adults struggle with sleep disturbances of some kind. From inadequate sleep to poor quality sleep, it can be literally exhausting to try to make steps to improve sleep. And while sleep itself makes being and staying healthy challenging, it’s also a risk factor for overweight and obesity, heart disease and other diseases.

Sleeping well is part of maintaining vital health. It’s not always easy, but to get you started, here are 7 Tips for better sleep…

  1. Create a wind-down ritual to prepare yourself for bed. Try herbal tea, dimmed lights, quiet reading, or a warm bath.
  2. Avoid eating within three hours of bedtime.
  3. If you take a calcium supplement, take part of the dose in the evening as calcium is a mineral that can help with sleep.
  4. Alcohol can affect sleep. You may fall asleep faster after drinking, however, your sleep may be less restful and restorative. Limit or eliminate alcohol.
  5. Scents can help you sleep. Lavender has been shown to be particularly effective. Try spritzing the room, your pillow, or light a natural fragrance lavender candle for 30 minutes prior to bed.
  6. Cooler room temperature can help promote sleep.
  7. ‘Hang your worries at the door’ before entering the bedroom they’ll be there to pick up in the morning (and amazingly there are usually less to pick up the next day after a good night’s sleep). Visualize this and practice over time.

And here’s a bonus: a recent study in the European Journal of Nutrition showed that tart cherry juice, which is a natural source of melatonin, may offer multiple benefits when it comes to sleep. Researchers saw improved quality and duration of sleep and decreased effects of insomnia in adults who drank tart cherry juice daily for 7 days during their study. Try this tasty tart cherry juice recipe to get you started.

Fall back, sleep well and be healthy.

Study: Howatson et al., Eur J Nutr, 2012.

Latest posts by Wendy Bazilian, DrPH, MA, RD (see all)

Comments are closed.