Trying to Get a Good Night’s Sleep? Do These Five Things to Improve Your Sleep

By  //  February 2, 2022

Studies demonstrate that the quality of your sleep has a direct correlation to your mental and physical health. But, it can be hard to get a good night’s sleep in our modern world. The stress of work and the overwhelming choices we have about what to do with free time leave little escape from the stresses of daily life. 

It’s important to consider good sleep as a key component of a healthy lifestyle. Rest well so your body can recover from each day’s activities. Several factors go into improving your ability to sleep. They include what you do before bed, how you’re feeling mentally, your meals, and the sleep supplements you use, (e.g., CBD sleep oil).

Sleeping well is essential, not only for your health but also for your mood and general well-being. To have a good night’s sleep, consider these five tips. 

Tip#1- Take Melatonin

The central role of melatonin is to regulate the body’s sleep cycle. Melatonin is primarily released at night or as a cue for drowsiness or sleepiness. You can use a melatonin sleep spray to help with insomnia and sleep deprivation. Increased melatonin levels can cause drowsiness, restful deep sleep, and lessened nighttime waking.

If used responsibly, melatonin sleep spray will make you feel dozy quickly and induce restful sleep without any side effects like dependency or addiction. It stimulates the brain and nervous system, which in turn causes sleep. While it’s crucial to eat a balanced diet and maintain a healthy bedtime routine, this can also serve as a primary preventative measure.

Tip#2- Try Essential Oils

Essential oils can help reduce anxiety, improve sleep cycles, and calm the body. In addition, oils such as lavender, known as having sedating properties, can help regulate our circadian rhythms. Even simply being in the presence of aromas from essential oils induces relaxation. 

You can use CBD sleep products in the place of, or along with, your essential oil regimens. The only difference is that you can ingest CBD products, for example, CBD sleep spray. They are derived from hemp plant extracts and have carrier oils and flavors. Regular use of CBD oil can help alleviate pain, improve your sleep cycle, increase energy levels, and promote general wellness. 

Tip#3- Meditate

It can be helpful to consider alternative solutions like yoga, mindfulness meditation, and hypnosis as additions your health journey. According to numerous studies, learning how to meditate and do yoga can improve sleep quality and lengthen the amount of time one sleeps. 

One study, for example, found that insomnia improved more in those who practiced mediation or yoga than those who skipped it. Another showed improvement in sleep efficiency of deep sleepers after only two sessions.

Tip#4- Schedule a Pre-Bedtime Routine

To get a good night’s rest, the best thing you can do is establish a routine before bed. Habits affect our bodies’ natural circadian rhythms. Doing the same things before bed every day helps your body know it’s preparing for sleep time. It starts releasing tryptophan, serotonin, melatonin, and other chemicals that make you sleepy. 

This pre-bedtime routine could include:

 Taking a warm shower

Switching off electronic screens

Reflecting on the day and setting goals for the next day

Using a melatonin sleep spray

Pre-bedtime plans help create a healthier bedtime routine, contributing to better sleep quality.

Tip#5- Practice Sleep Hygiene

If you sometimes struggle to fall asleep, sleep hygiene, or an established pattern of sleep-related behaviors like exercising and eating healthy, can help by reducing the body’s stress level. Developing healthy sleep habits is also vital, for example: 

■ Aim for 7-8 hours of sleep

Sleeping for an average of 7-8 hours every night boosts physical and brain health. You can achieve this by:

-Taking 30 minute naps in early afternoons and avoiding long daytime naps

-Restricting fluid intake to three hours or more before bedtime to avoid disrupting sleep to use the bathroom

-Using the benefits of melatonin spray as a dietary supplement for sleep

■ Have a regular bedtime

Our circadian rhythm functions like a biological clock to regulate body processes every day. It controls sleep-wake cycles by regulating time for REM and deep sleep. When you have inconsistent bedtimes, you disrupt your circadian rhythm and have metabolic disturbance or weight gain.  

■ Try not to use LCD screens for at least 30 minutes before going to sleep

Physiologically, LCD screens emit blue light, which suppresses melatonin in the body. Therefore, this shortwave blue light prevents your body from relaxing and can deprive you of sleep. Portable devices like mobile phones keep you active rather than let you rest. 

If you have to use a light-emitting electronic device before bed, consider non LCD devices without blue light or purchase blue-light blocking glasses. 

■ Use your bedroom only for resting 

This conditions your brain to know that the bedroom environment is for sleep. Things that grab your attention, for example, video games and work-related documents, can distract your efforts to sleep.

Natural Remedies for Sleep

It is important not to overeat before bed. The body requires sufficient time to digest the food you’ve eaten, even if the amount is small. Fatty and carb-laden foods can cause indigestion and stomach discomfort, which could hinder your ability to get into deep REM cycles.

Secondly, avoid drinking caffeinated beverages or alcohol near bedtime as these foods and drinks stimulate the brain, leading to poor sleep quality and shallow sleep.  

It’s also essential to limit stimuli near your bed, including electronics, phone calls, and emotional conversations. They can overexcite your mind, which can cause insomnia or interrupt your sleep patterns.

Do not exercise within three hours of sleep time. Instead, consult with your health care provider about what type of exercise may be ideal for you outside of those three hours.

Towards Better Sleep

The best way to improve your sleep is to make sure you are identifying the root cause of your sleep problems. Many factors can disrupt your standard sleep patterns, including stress, jet lag, hunger, lack of exercise, alcohol consumption, and medication use. Once you identify the source of disruption in your life, it’s easy to solve the issue. 

It’s essential to pay attention to your bedroom environment as well. Things that can influence a good night’s sleep include temperature, light,  and noise. Maintaining a comfortable temperature, eliminating glare after dinner, and keeping your bedroom as quiet as possible can help you avoid insomnia and sleep more soundly.


Chronic sleep deprivation affects millions of people across America. Sleep not only helps us recharge physically, but it works to regulate the release of cortisol, our stress hormone. Without enough sleep, you compromise your immune system. 

Lack of sleep leads to poor concentration, excessive daytime fatigue, weight gain, mood problems, high blood pressure, and diabetes. These are all significant health problems that you would not want to deal with in the future. In short, lack of sleep is not something to take lightly. 

It’s natural to have trouble sleeping. Nevertheless, if you are experiencing chronic insomnia and other sleep-related difficulties, use natural remedies like CBD sleep products or seek medical help. Sleep is vital for your health, and we all deserve a good night’s sleep. If you want to feel better, look better, and live longer, make sure you’re getting enough shuteye.