If you aren’t sleeping well, it’s hard to function well during the day. Poor sleep can take a toll on your mental and physical health, productivity, emotional balance, and even your weight. But we’re happy to report that there are many things you can do to improve your sleep and we’re going to tell you about ten of the most effective tips for how to sleep better starting tonight.
10 Tips for How to Sleep Better
Vagus nerve stimulation (VNS)
Vagus nerve stimulation is another effective way to improve your sleep. The vagus nerve is responsible for controlling the body’s natural sleep-wake cycle. Stimulating this nerve can help you fall asleep and stay asleep throughout the night.
There are many ways to stimulate the vagus nerve at home. One way is to use a gentle massaging device on the side of your neck near your earlobe. Another way is to gargle with salt water. You can also try eating raw ginger or drinking ginger tea before bedtime.
However, if you want to experience the power of VNS, we encourage you to consider vagus nerve stimulating headphones. They are the most effective way to stimulate the vagus nerve and improve your sleep from home. They are worn like regular headphones, however, they connect to a handheld device that plugs into your smartphone. Then, they target the vagus nerve through your ear while you listen to music or white noise.
We’ve found that using vagus nerve stimulating headphones for 30 minutes before bedtime is the most effective way to improve sleep. If you’re struggling with insomnia, we highly recommend giving them a try.
Yoga and meditation
Yoga and meditation are two other great ways to improve your sleep. Both yoga and meditation help to calm the mind and relax the body. They can also help to reduce stress and anxiety, which can be major contributing factors to poor sleep.
There are many different types of yoga and meditation, so it’s important to find a style that suits you. If you’re new to yoga, we encourage you to start with a gentle class.
Get enough exercise
Exercise plays a big part in your overall health and well-being, but it can also help you sleep better. Exercise plays a role in regulating your body’s natural sleep-wake cycle. It also promotes deep, restful sleep by reducing stress and anxiety levels.
For optimal sleep benefits, aim for 30 minutes of moderate aerobic exercise, such as walking or swimming, three to five times per week. You can also try shorter bouts of more vigorous exercise, such as running or HIIT workouts. Just make sure to avoid exercising too close to bedtime, as this can lead to insomnia.
Stick to a routine. Turning in and waking up at the same time each day will help regulate your body’s natural sleep-wake cycle. And yes, Saturdays and Sundays count!
Eat a healthy diet
What you eat (and don’t eat) can also affect your sleep. Eating a healthy diet is important for overall health, but it can also help you sleep better.
There are a handful of things to keep in mind when it comes to eating for better sleep.
First, avoid eating large meals before bedtime. This can lead to indigestion and make it difficult to fall asleep. Second, avoid caffeine and alcohol before bedtime. Both of these substances can disrupt sleep. And finally, make sure you’re getting enough nutrients by eating a variety of fruits, vegetables, whole grains, and lean protein sources.
Here are some of the most helpful foods for promoting better sleep:
- Almonds: They contain magnesium, which is a natural sleep aid.
- Chamomile tea: This herbal tea has long been used as a natural sleep remedy.
- Kiwi: This fruit is rich in antioxidants and nutrients, including potassium and vitamin C.
- Oatmeal: Oats are a good source of the sleep-promoting hormone melatonin.
- Passionfruit: This tropical fruit is high in fiber and low in sugar. It’s also a hearty source of vitamins A and C.
- Walnuts: Walnuts contain tryptophan, which is an amino acid that helps promote sleep.
- Bananas: Bananas are a good source of magnesium, potassium, and vitamin B-six. All of these nutrients are important for sleep.
- Honey: Did you know that honey can help you sleep? Honey is a natural source of melatonin, which helps regulate the body’s sleep-wake cycle.
Wind down before bed
It’s helpful to wind down before bed so that your body and mind are ready for sleep. There are many ways to do this, but some of the most effective include reading, journaling, listening to calm music, and spending time with loved ones.
Additionally, try to avoid watching television or working on the computer in the hours leading up to bedtime.
Create a relaxing environment in your bedroom. Make sure your bedroom is dark, quiet, and cool. Consider using a white noise machine to block out distractions.
Avoid caffeine and alcohol before bed
Let’s talk about this one in a bit more detail. Caffeine can make it a challenge to fall asleep, so avoid caffeinated beverages after lunchtime. Alcohol may help you fall asleep faster initially, but it can disrupt your sleep later in the night.
Limit screen time
Don’t use screens before bedtime. The blue light from screens can interfere with your body’s natural sleep-wake cycle. Avoid using electronics for at least an hour before bedtime.
Get enough sunlight during the day. Exposure to sunlight helps keep your body’s natural sleep-wake cycle on track. Try to get at least 30 minutes of sunlight each day.
These tips can help you get the deep, restful sleep you need to feel your best during the day. If you’re still struggling with sleep after trying these tips, talk to your doctor about other possible causes of your sleep problems.