How to Sleep Comfortably When You Have Sleep Troubles

It’s normal to have a poor night’s sleep every once in a while. But for 70 million Americans, chronic sleep problems regularly rob them of the rest they need.

What about you? Do you struggle to go to sleep easily? Would you like to improve your sleep quality and wake up feeling refreshed (instead of exhausted)?

Here’s how to sleep comfortably in four easy steps.

1. Set the Right Sleep Temperature

If you’ve ever struggled to fall asleep in a warm, stuffy warm, there’s a reason for that.

Studies have shown that the temperature of the room is one of the biggest factors in determining how well you’ll sleep. In fact, a room that’s too warm can disrupt your entire circadian rhythm.

So then, how cool should you have your room? Experts agree that anywhere from 60-68 degrees is the ideal range for most people.

2. More Sunlight & Less Blue Light

Speaking of circadian rhythms, artificial lighting can wreak havoc on your body’s ability to shut down and sleep. Even if you work inside, try to spend your lunch break outside, go for a walk after work, or move your desk closer to a window.

Does this really make a difference? Yes! One study found that two hours of exposure to bright light can increase sleep by up to two hours and boost sleep efficiency by up to 80%.

On the flip side, too much blue light from your TV, computer, and smartphone can “trick” your body into thinking it should be awake. Use blue light filters on your devices and try to limit screen time after dinner.

3. Treat Underlying Sleep Conditions

Are physical discomforts standing in the way of a good night’s sleep? Rather than simply dealing with it, it could be time to visit a doctor.

For example, do you suspect that snoring or sleep apnea could be a culprit for you or a loved one? You can learn more here about sleep apnea and how to treat it so you can get the rest you need.

Other conditions that negatively affect sleep include anxiety, acid reflux, and spinal problems. If you struggle to fall or stay asleep, schedule a checkup to see if an underlying problem could be to blame.

4. Try a Sleep Supplement

To help you sleep better, consider trying a natural supplement before bedtime. Popular options include:

• Melatonin
• Valerian root
• Magnesium
• Gingko Biloba
• Glycine
• L-theanine

If you don’t want to consume something orally, you could give essential oils a try. Rub a few drops of lavender oil on your wrist before bedtime or use an aromatherapy diffuser to fill your bedroom with the relaxing aroma.

How to Sleep Comfortably & Wake Up Refreshed

If you’re struggling to improve your sleep, you’re not alone.

The good news is that you can easily address sleep problems with a few changes to your routine. Use the tips above for how to sleep comfortably and you’ll be pleasantly surprised by the results!

Now that you’re ready to sleep better, what’s next? Keep browsing our site for other helpful lifestyle articles.