Sleep is important. I mean, really important. In fact, research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better and be healthier.
1. Increase Bright Light Exposure During The Day
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
2. Reduce Blue Light Exposure in the Evening
Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening. Blocking blue light on your tablet or smartphone at night is a simple way to help.
3. Don’t Consume Caffeine Late in the Day
Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening. So if you must indulge in coffee or soda later in the day, get decaf or caffeine-free.
4. Try to Sleep and Wake at Consistent Times
Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.
5. Try a Natural Sleep Aid, Like Melatonin or CBD
In a recent nationally representative Consumer Reports survey, about 10 percent of Americans who reported trying CBD said they used it to help them sleep, and a majority of those people said it worked. Melatonin has been used as a sleep aid for decades but may not be as effective long term as CBD.