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In my years of working with clients, one thing has become increasingly common among young and middle-aged adults: sleep issues. Whether it's the quality, duration, or simply the time it takes to fall asleep, poor sleep has quietly become a major health concern.
So, when a client tells me they fall asleep within minutes of lying in bed, I can’t help but say- “lucky you”. Because it’s not always the night owls scrolling their phones or replying to late work emails who struggle. Even those who get to bed by 10:30 p.m. often find themselves tossing and turning, unable to drift off.
I’ve been there too. My bedtime hasn’t changed much, usually 10 to 10:30 p.m. but for a while, I wouldn’t fall asleep until close to midnight. Within weeks, I could feel the impact: low mood, low energy, and lowered immunity. That’s when I stopped guessing and turned to research.
Below, I’m sharing a list of science-backed strategies that have helped me and many of my clients fall asleep faster and wake up more refreshed. Try what fits your routine and lifestyle, and give each method at least a week before switching to another. Sleep is too important to leave to trial and error alone.
1. Do a brain dump before bed
If your mind races at night with tasks, plans, or random thoughts, try writing them all down on paper before bed. It’s a simple way to quiet a busy mind, it can also help clear mental clutter and ease nighttime overthinking.
2. Practice good sleep hygiene
This advice came from my therapist and has been a cornerstone of my routine. The goal is to build strong mental associations between your bed and sleep. That means avoiding work, reading, or watching shows in bed. Over time, your brain learns: bed = sleep. And that can make falling asleep much easier.
3. Limit screen time 30- 60 minutes before bed
Blue light from phones, tablets, and TVs can suppress melatonin production, delaying your body’s natural sleep signals. Aim for at least 30 minutes of screen-free time before bed. Instead, read, stretch, or enjoy a calming tea.
4. Sip on Chamomile tea
Chamomile is known for its calming effects. Studies have shown it can reduce anxiety and help improve sleep quality, especially the number of awakenings after sleep or staying asleep. Plus, sipping a warm cup while reading a book makes for a relaxing pre-bed ritual.
5. Avoid Coffee after 4 p.m.
Not everyone processes caffeine the same way. Some of us are slow metabolizers, which means even a late-afternoon cup can linger in our system and disrupt sleep. If you’re sensitive, cut off coffee (and other caffeinated drinks) by 4 p.m.
6. Try Epsom salt soaks
Epsom salts are a rich source of magnesium, a mineral linked to better sleep. Magnesium helps relax muscles and calm the nervous system. If you deal with leg cramps, soreness, or restlessness, soaking your feet for 20 minutes or taking a bath with Epsom salt could help.
7. Use Lavender oil
Lavender essential oil has been widely studied for its calming and sleep-promoting effects. Studies show that it improved sleep quality in participants with insomnia. In fact it was found to work better than sleeping pills in some adults. You can add a few drops to a diffuser or place it on a cotton pad near your pillow.
8. Include carbohydrates at dinner
If you're someone who skips carbs at night for weight loss, this might surprise you. Including a small portion of complex carbohydrates like whole grains, sweet potatoes, or potatoes can help with the production of serotonin, a neurotransmitter that plays a role in melatonin (your sleep hormone) synthesis.
9. Eat melatonin- rich foods
Some foods naturally contain melatonin and may help support better sleep. Examples include pistachios, walnuts, almonds, tart cherries, and pumpkin seeds. These can be simple add-ons to your evening snack or dinner.
10. Skip the nightcap
Alcohol may help you fall asleep faster, but it disrupts your sleep cycle, especially REM sleep, leading to fragmented, poor-quality sleep. People often find themselves waking up in the middle of the night or feeling groggy the next morning.
Replace your nightcap with a cup of calming chamomile tea or warm milk with nutmeg for a natural sleep aid.
Final Thoughts
Improving your sleep isn’t about trying everything at once, it’s about finding what works for your body and your routine. Try one or two methods consistently, observe how your body responds, and build from there. Restful sleep is a pillar of good health, and with the right tools, it’s within reach.
Disclaimer: This is intended to provide general health information for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment of a medical condition.
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