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How To Sleep Better, 5 Tips For Better Sleep

Are you ready to revolutionize your sleep?
In this article, I will give you five essential tips to help you sleep better at night and wake up feeling rested and refreshed. These simple lifestyle adjustments can significantly improve the quality of your sleep.
By implementing these five tips, you’re taking control of your sleep and setting the stage for your better overall health and well-being.
And no, it’s not about expensive supplements, long meditation sessions, or rigorous evening workouts. These five hacks are so simple and easy, that you’ll wonder why you haven’t tried them sooner!
They don’t require any special tools or significant changes to your routine—just a few- tweaks, that can lead to a night of deeper and more restful sleep.
Be sure you read to the end of this article because I will give you a bonus tip…. a key stress-busting strategy that can make a big difference in how quickly you fall asleep and how restfully you stay asleep.
Hi. I’m Dr. Laara Van Bryce, a chiropractor and functional medicine practitioner. I combine the best of traditional and alternative medicine, using a thorough approach to understand your health needs. My mission is to help you live your best life by supporting your journey to optimal health and wellness.

Many people have difficulty sleeping these days and have no idea why.

Poor sleep can harm your health, mood, and cognitive function, and it can weaken your immune system, and reduce your physical performance.

Implementing these 5 hacks can help you sleep better, which can significantly enhance your overall well-being.

1. Screen time before bed.
  • a. Avoid screen time for 1-2 hours before bed, (preferably 2) the light coming off your screens (smartphones, tablets, and computers) tricks your body into thinking it’s daytime and throws off your natural circadian rhythm. Additionally, you can wear blue light-blocking glasses in the evening.
2. Light/ Dark
  • In order to improve your circadian rhythm, get up in the morning and let your eyes experience the early morning sun and get out in the later afternoon/ early evening and let your eyes focus on the setting sunlight. Your body naturally knows what to do if you give it a chance. So support your natural circadian rhythm and get outside
  • You can also support your circadian rhythm by installing blackout curtains in your bedroom. Blocking out extraneous light will help you sleep better, and if you find yourself disturbed by sound throw in some earplugs.
3. Diet
  • Watch what you eat- eat natural whole foods and stay away from processed food that contains chemicals and preservatives, because these ingredients hijack your brain chemistry, and make you toxic, and toxicity disrupts your ability to sleep.
  • Don't eat at least 2 hours before you go to bed unless you are so hungry that you can't get to sleep. Experiment with this because so many of us snack before bedtime, and if we just held off eating until our next meal, we would sleep better. Instead, get out and do some light exercise, or read a good book.
  • Eat protein and fat during the day so that your blood sugar stabilizes, and doesn't drop too much in the middle of the night, which will cause a stress response and cortisol to be released from your adrenal glands. This will wake you up and make it very difficult to get back to sleep.
4. Room temperature
  • It's best if your room temperature is below 68 degrees Fahrenheit. Your body needs to cool down a bit to sleep, but don't let yourself get so cold that you are unable to get to sleep. The natural drop in core body temperature is a signal for your body to prepare for sleep, and disruption in this process can make falling asleep more difficult.
  • Go to bed by 10 PM- the most restorative sleep occurs between 9 or 10 pm and midnight, so support your body’s natural ability to achieve restorative sleep
5. Electromagnetic frequencies (EMFs)
  • Remove smartphones, tablets, computers, and Wi-Fi from your bedroom at night to the best of your ability- WiFi emits EMFs (Electromagnetic Radiation) which are hazardous to our bodies, and make it difficult to sleep. And if you have access to an electrical meter, check your bedroom for "dirty electricity" which also negatively impacts your body, Amazon sells these- Look under Stetzer Electric or Greenwave.
So here is your easy-to-perform stress-busting tip. If you’re having trouble falling asleep, reverse your position in your bed. Here’s what I mean. Put your head where your feet are and your feet where your head is and see if by reversing the polarity you more easily fall asleep. And if that doesn’t work, lay across your bed rather than lengthwise.
So if you try this technique, let me know in the comments below whether it worked for you. I’ve been doing this for a while, and it’s working for me. It’s possible that it’s working because I moved my head away from the wall where there are electrical plugs and wires and EMFs in my bedroom.
I hope you found this article helpful. You now have 5 key strategies plus a bonus tip for improving your sleep.
Now I want to hear from you. Give these strategies a try and then come back to this article, and leave me a comment, and tell me which you like the best. Let me know in the comments below.
If you did find value in this article and you learned something new that could get you to sleep better, go ahead and share this article.
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