There are all sorts of reasons you may be struggling to get quality sleep. Stress, a busy schedule, too much caffeine, and a multitude of other causes all contribute to America’s sleep deficit.  

If you are over feeling like a zombie in the mornings after a bad night’s rest, we have some ideas to help it improve!

Nail down a strong nighttime routine

It’s common to create a consistent bedtime routine for kids, but it’s also important for adults! (If it works for them, why can’t it work for us?) By creating a regular pattern of pre-bed actions and sticking with it, you will teach your body and mind to know when it’s time to sleep.

Nighttime routines differ from person to person, so do what works for you and your household. Yours might include ordinary maintenance tasks like showering, skincare, and prep for the following day, but be sure to throw in something that relaxes you. Carve out time to read or work on a hobby (we recommend no screens!) before settling in.

Limit the melatonin and other sleep aids

While drugs like melatonin sound helpful to get the job done when we want more sleep, they may do more harm than good!

It is easy for our bodies to create a dependency on melatonin supplements. Over time, the recommended dose may not be as helpful, which will tempt us to increase the dosage over time. According to neurologist and sleep medicine specialist Dr. John Andrefsky, consequences of overusing melatonin include headaches, nausea, next-day drowsiness, worsening insomnia, and loss of the drug’s effectiveness over time. 

Other options to try are essential oils or tea. Herbs like chamomile, lavender, and bergamot are some good options to help calm you down and improve rest!

Understand how your day affects your night

Remember that what you do, eat, and drink during the day will affect how you feel that evening – and therefore how well you sleep!

Make sure you’re getting exercise and moving during the day. This not only helps your body feel more tired at night but also helps relieve stress that may be disturbing your sleep. Be careful though, because working out can increase energy levels directly after, so try to schedule your weightlifting no later than 4 or 5 pm! 

Be aware of when you stop consuming caffeine for the day. The FDA says that the half-life of caffeine, or the time it takes for the starting amount to be reduced by half, is between four and six hours. Six hours after drinking caffeine you still might have half of it in your system!

Lastly, watch when you quit drinking alcohol for the night! Dr. Latridis, a sleep medicine specialist, says to stop drinking at least four hours before bed to prevent sleep disruption.

Bonus tip!

If you still can’t sleep and find yourself aimlessly rolling around in bed, don’t just lie there, get up! Don’t stay out of bed too long, just long enough to switch the laundry or read for a bit, then try again.