Millions of people around the world suffer from insomnia, and the number of people who have trouble falling asleep cannot be counted. Everyone has struggled with this issue at least once in their life, but in some cases, it can lead to serious issues and can be the cause of chronic diseases.

We need our rest so we can function better, have a better focus, and just to have the needed energy to finish every project and task we have throughout the day. If you are wondering how to get a better nights’ sleep, we are here to help. Continue reading and follow our tips if you want to improve your life and get the much-needed rest.

Limit the screen time

Every one of us does the same before we go to bed – we spend at least 30 minutes browsing through our phones, watching videos, and just seeing what’s happening in the world. This is going to disrupt your sleep and you are going to have a harder time falling asleep.

When we spend too much time watching TV, playing a game on our phone, or just doing things on our laptops, our brains cannot get the needed rest. We usually come in contact with information, both good and bad, that makes our adrenaline or blood pressure spike up.

Because of that, you should try to stay away from your phone for at least an hour before you go to bed. If you are feeling restless, it is better to listen to some music or read a book.

When you are not exposed to the screen light, you will be able to rest your eyes, and chances are, it is going to be easier to fall asleep. You will also have a better-quality rest, and you won’t wake up during the night.

Clear your mind

We face a lot of issues and stress during the day, and to push through the hard times, we usually block all of it until we go to bed. When we lie down, all the negative things and emotions that happened rush in our minds, and we try to process everything.

If you want to improve the quality of your rest, it is better to take some time for yourself every day. This does not have to be 3 or 4 hours per day if you don’t have enough time, but you can surely spend 30 minutes focusing on yourself.

In case you have some extra time, try and take a long, warm bath, but if not, having a nice shower will help as well. After the shower, don’t rush to continue doing the tasks for the day, instead, lay down and think about nothing. Try to clear your mind, and if possible, meditate.

Use the right products

Supplements can make a huge difference and they can help a lot when it comes to falling asleep faster, and sleeping better. VAGA suggests that one-third of the people are suffering from insomnia and that this issue can lead to other, serious conditions.

Because of that, you need to find something that will help you battle any sleep conditions and ultimately, find the root of the problem.

Many people believe that you have to only rely on chemical supplements that are going to harm your body, but the reality is, there are so many natural ingredients that can help you.

Melatonin is the hormone that helps us fall asleep faster, and when you are missing it in your body, you can suffer from insomnia. There are a lot of supplements that are natural and contain this ingredient. Valerian root is also an amazing thing that helps you fight sleeping conditions, and you should look for products that contain it.

You can talk to your pharmacist and ask them to recommend something that contains valerian, magnesium, and natural herbs like chamomile.


This has been said too many times and you probably think that it is just another thing you can read everywhere. Well, the reason why everyone is repeating themselves is that exercising can really improve your sleep cycle.

You don’t have to work out every single day, but doing that for at least 3 days per week will make a huge difference. You will relieve all the stress you feel, you will get yourself tired, and you will waste any extra energy you have.

Focus on doing things that you find interesting. This can be hiking, going to the gym, doing yoga, or just running. You don’t have to do anything you are not comfortable with, and you don’t have to spend a lot of money for a yearly gym subscription.

Instead, do things that you find good for you and for your body, just get moving. Once you start exercising, you will notice a huge difference in your overall sleep cycle.

Improve your diet

The best way to get the much-needed rest is to be careful about the things you eat and drink. Stay away from coffee at least 8 hours before going to bed, and try to limit alcohol consumption, as well as carbonated drinks.

Don’t eat anything at least 4 hours before you want to fall asleep, and the fewer sweets and sugary things you consume, the better it is going to be for you.

Change your overall lifestyle, and try to change your diet. Even with the smallest change, you are going to make a big difference. You should also try to stay away from fatty foods and things that contain a lot of carbs. If you want to keep eating them, do it for lunch, and try to eat something light for dinner.

Start things slowly and see what works for you. Some people just need to get rid of the stress to improve their sleep cycle, and others need to combine all the things that we have on this list.

Test several things out, and see which one is the best for your specific situation. Remember that things take time, so even if you cannot fall asleep with ease the first day or two, don’t give up.


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