Last Updated on January 20, 2021
3. Avoid caffeine later in the day
90% of the U.S. population claims to consume caffeine daily, and they should, as it carries various health benefits – a single cup of coffee can provide you with the energy and focus you need to carry your activities throughout the day. But if you want to sleep well during the night, you should avoid caffeine later in your day, since it stimulates the nervous system, thus preventing you from entering that much-needed relaxation state that allows you to fall asleep.
4. Don’t take long naps throughout the day
If you ever wondered how to get a better sleep schedule, avoiding naps can be the answer to your question. While a quick power nap during the day can be quite refreshing, taking multiple or longer naps can have the opposite effect, and it might even keep you from sleeping properly at night. If you don’t have the discipline to take a 20-minute nap in the afternoon, it’s better not to take a nap at all.
5. Be consistent
If you are serious about regulating your body’s circadian rhythm, it’s of the essence that you establish a bedtime and a time to wake up and try to stick with it. People with irregular sleeping schedules experience more difficulties when it comes to falling asleep. Still, with a little bit of consistency, your body will get used to going to bed at a certain time, and you will be able to have a good night’s sleep in no time.
6. Try a melatonin supplement
If nothing else works, a melatonin supplement can be one of the things to help you sleep better. While our bodies can produce melatonin by themselves, taking a supplement can help reduce the time it takes you to fall asleep, resulting in a deep state of relaxation. And even though it’s always recommended that you talk to your doctor before you start a new treatment, melatonin supplements are natural, so there are barely any risks to your health.
7. Consider other supplements
Aside from melatonin, there are other supplements you might want to try if you are struggling with your sleep. Valerian root is one of the most popular natural sleeping aids, but there is also Glycine, L-theanine, magnesium, ginkgo biloba, and even lavender. You need to find out which one is better for you. Be careful and do not mix any of these supplements – try each one of them at a time.
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