Getting enough sleep is crucial for your health. Sleep deprivation can increase your risk of diabetes, high blood pressure, obesity, and heart conditions. If you’re not getting enough sleep, you may suffer from mood swings, memory problems, and difficulty concentrating. Try these tips for developing healthy sleep habits that will keep your body and mind in better shape.

Set the Right Schedule

Adults need to get at least seven hours of sleep a night. Some people feel better with up to nine hours of sleep. Work backwards from the time you need to get up to prepare for work and set a reasonable bedtime for yourself. Stick to this sleep schedule daily, even on weekends. If you make radical changes to your sleep habits from day to day, you’re likely to suffer from drowsiness and a feeling similar to jet lag.

Create a Restful Space

Make sure your bedroom is quiet and dark at night. Use room darkening drapes if needed to keep sunlight out. Eliminate electronic devices like televisions, computers, and tablets. These lights are extremely stimulating and make it difficult to transition into rest mode. If you live in a noisy environment, consider ear plugs or a white noise machine to help drown them out. Use calming scents in your bedroom that encourage rest and relaxation like lavender, rosemary, vanilla, and jasmine.

Try Calming Supplements

If you have trouble getting into a restful state of mind in the evening, there are several types of supplements that may help. Melatonin is a popular option because this hormone is directly linked to your body’s sleep/wake cycle. Taking a melatonin supplement can signal your brain that it’s time for bed.

CBD oil is another option to consider. This cannabinoid can help ease anxiety if stress is keeping you awake. It also provides a sense of relaxation to help you unwind. Hence, CBD can promote better sleep when taken in small doses. You can put a few drops under your tongue or try a tasty CBD gummy in the evening. Chamomile or passionflower tea may help you unwind as you get ready for bed as well.

Think About Your Evening Activities

Mindfully managing evening activities can go a long way toward improving your sleep at night. Getting at least an hour of exercise a day will improve your sleep quality. However, you should finish your workout at least 90 minutes before bed so you have time to unwind and cool down before you go to sleep. You should also avoid looking at screens of any kind for at least an hour or two before bed.

Use that last hour before you go to sleep to build in soothing habits. This might include journaling for stress relief, meditating to increase your mindfulness, or reading to help your brain unwind. You can even get your whole family in on your bedtime routine with a relaxing cup of tea and a shared story hour.

Making the effort to improve your sleep can have a noticeable impact on your daily life. Make the most of your waking hours by getting sound sleep for at least seven hours a night.

Meta: If you’re having trouble getting a good night’s sleep, a change in schedule, supplements, and activities can improve the quality and duration of your sleep.

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