5 Tips to Get Better Sleep

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Sleep is an essential function. It restores the mind and body, leaving you feeling refreshed and alert when you wake. Adults needs around 7-9 hours of sleep each night, are you getting enough?

Importance of Sleep

Getting adequate sleep is essential; it’s just as important to overall health as eating well-balanced meals and exercising. Here’s why.

Getting quality sleep helps to maintain weight by regulating both hormones that stimulate and suppress appetite, improves brain function so you can concentrate throughout the day, and positively impacts mood. Research has also found that quality sleep may reduce your risk for developing heart disease or risk for stroke, stabilizes blood sugars, improves immune function, and reduces inflammation within the body.

To learn more about why we need sleep and how many hours to get per age group, check out the Sleep Foundation.

5 Tips to Get Better Sleep

Getting enough sleep each night is not an easy task. However, there are simple tricks you may incorporate throughout your day and within your nighttime routine to encourage better sleep.

  1. Exercise. Consistent exercise can help you fall asleep quicker, stay asleep for longer, and improve your quality of sleep. Try getting daily movement outside for fresh air and vitamin D, even if it’s a quick 10-minute walk during your lunch break.
  2. No caffeine after 12 pm. While caffeine is a nice way to start your mornings, having too much caffeine may hinder your ability to fall asleep.
  3. Sleeping environment. Make your bedroom cozy! Having lamps, a comfy blanket and pillows while keeping the temperature cool may help to release stress and promote relaxation. White Noise may also help promote sleep – I use this app every night to help drown out any background noise.
  4. Drink a hot beverage after dinner. Golden Milk is the perfect recipe to help you unwind after a long day. It also comes with many nutritional benefits! Or make the Sweet Dreams Cherry Mocktail to have as a nutritious nightcap.
  5. Create a nighttime routine and remain consistent with it throughout the weekend. Read a good book or write in a journal to release your thoughts from the day, or express gratitude as part of your routine.

Have you tried any of these 5 tips to get better sleep? Comment below what you do for your nighttime routine to share with others!

Registered Dietitian & Personal Trainer


“Tips for Better Sleep.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 13 Sept. 2022, https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html.

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