How to Sleep Better: 20 Science-Backed Tips for The Best Sleep of Your Life (Part 3)

January 06, 2022

• 13. Try Supplements

You can purchase supplements designed to help you sleep and stay asleep at your local grocery store or pharmacy. One of the most popular supplements, melatonin, is the same hormone that tells your body to go to sleep. Taking melatonin is one of the easiest ways to fall asleep and is proven to help you stay asleep and wake up without feeling groggy.

Along with melatonin, here are some other supplements to help sleep:
Magnesium; Lavender; Ginkgo biloba; Valerian root

• 14. Eat The Right Foods

Eating or consuming certain foods before bed, like caffeinated beverages and spicy foods, can keep you awake and cause stomach problems. Consuming caffeine up to 6 hours before bed is proven to disrupt sleep patterns. If you want a snack before bed, luckily there are some snacks you can indulge in without leaving you tossing and turning.

Here are some healthy bedtime snacks to your grocery list:
Kiki; Bananas; Tree nuts; Tart cherries; Sweet potatoes

• 15. Test For A Sleep Disorder

If you’ve tried some at-home methods and supplements to help you sleep and are still having trouble, it might be time to get tested for a sleep disorder. Sleep disorders like sleep apnea, insomnia, hypersomnia, and restless leg syndrome are common yet underdiagnosed.

Sleep apnea is one of the most common sleep disorders that affects up to 30% of the adult population in the United States.

If you suspect you might have a sleep disorder, talk to your doctor for treatment.

• 16. Upgrade Your Mattress

One of the easiest ways to ensure you get better sleep is to upgrade your mattress. This simple fix does come with a financial cost, so it’s best to do your research ahead of time to narrow down your choices. The wrong mattress for your body type and sleep position can end up costing you a good night’s sleep every night. Within 28 days of sleeping on a new mattress, participants in a study reported reduced back pain, shoulder pain, and improved sleep quality by 60%.

• 17. Monitor Your Sleep Quality

Monitoring your sleep quality is the best and most concise way to find out what, if any, activities are impacting your sleep. Most smartwatches and fitness trackers have built-in sleep trackers that encourage you to keep a journal of your activities to see how they impact sleep. There are also highly reviewed sleep tracking apps for your smartphone.

According to Johns Hopkins University, sleep tracker apps don’t always give an accurate picture of your sleep and how much you sleep, but are still a good tool to track your activities and observe trends.
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