man awake at 2 am
June 19, 2024

Whether you’re experiencing insomnia as a part of menopause symptoms or just struggle to fall asleep or stay asleep, here are a few ways to improve sleep so that you can feel refreshed and energized for the day ahead.

1. Create a relaxing environment.

Often, people can struggle with quality sleep because their bedroom is not conducive to rest. Invest in a good mattress, pillows, and bedding, get blackout curtains to block out any light, have a fan or lower the thermostat to a comfortable temperature for sleeping, and try using a dawn alarm clock to wake you naturally.

2. Stick to a sleep schedule.

calendar with earlier to bed written

Making a bedtime routine and sticking to it is one of the best ways to improve sleep. Adults need at least 7 hours of sleep every night for overall health. Attempt to go to bed and wake up at the same time every day, as this creates a structure that signals your mind and body that it’s time to relax. In addition, napping during the day can make it harder for you to sleep well at night. A power nap of about 30 minutes between 2 and 3 PM can be a great boost but try not to sleep any longer during the day.

3. Avoid heavy meals and caffeine.

Caffeine, large meals, and yes, even alcohol can impact your sleep. Ideally, you shouldn’t consume caffeine after 3 PM if you’re sensitive to its effects. Also, try not to eat a big meal or do an intense workout an hour or two before bedtime; that way, your body knows it’s time to wind down. If you are hungry, eat a light snack with some protein (not just straight sugar) or drink a decaffeinated tea.

4. Limit blue light exposure.

woman looking at her phone at night

It’s easy to get into the habit of scrolling on your phone or watching TV in order to fall asleep; however, the blue light from those screens can prevent you from getting good sleep because it affects your circadian rhythm. Instead, read a book or listen to a podcast or music, journal, or meditate before going to bed. You can also buy a sound machine if you prefer to fall asleep with noise in the background.

5. Take a sleep support supplement.

Stress Less is one of the top supplements to encourage higher-quality sleep and improve stress and mood. Ingredients include multiple plant extracts, Ashwagandha, and l-theanine to support healthy cortisol levels and restful sleep, and help your body cope with stress and fatigue Another supplement option for improving sleep is magnesium, which can be found in these 2 best selling products:

  • Cogniclear features magnesium L-threonate, Vitamin B12, and theacrine to promote mental and physical energy metabolism, supporting your brain’s magnesium levels and natural sleep cycle.
  • Mag-nificent contains magnesium L-threonate (as Magtein®), the only form of magnesium known to cross the blood-brain barrier in addition to the highly absorbable Albion® dimagnesium malate and TRAACS® magnesium lysinate glycinate chelate for enhanced sleep support.

These are just a few of the top ways to improve sleep. Since your stress levels are directly linked to how well you sleep, take a look at this list of the best ways to reduce stress!