Getting a good night’s sleep is essential for overall health and well-being, yet many people struggle with sleep issues. Fortunately, there are several free strategies and resources that can help restore healthy sleep patterns. Below is a list of things you can try at no cost to improve your sleep quality.
Simple Ways to Support Better Sleep
- Simulate the setting sun in your home. At night, turn off overhead lights and use candlelight or dim lamps.
- Give all devices the night off. Set a timer or alarm to remind yourself to turn off your phone.
- Keep a journal at your bedside. Use it to dump your thoughts, your plans for tomorrow, or anything you might be ruminating about. Then add a few things you are grateful for so you end your day with a positive mindset.
- Light can interfere with sleep. If it is not possible to create complete darkness in your bedroom, use a sleep mask.
- Experiencing heartburn? Try sleeping on your left side.
- Sleep naked, if comfortable for you.
- Check your vitamin D levels. Vitamin D supports healthy melatonin production.
- Review medications with your provider, as some can disrupt sleep.
- Avoid alcohol and caffeine, especially later in the day.
- Once you wake up, avoid lingering in bed.
- Spend time outside in sunlight as much as possible. Natural light exposure helps regulate your circadian rhythm. If being outside is not possible, consider using a light therapy lamp daily.
- Seek nature whenever you can. Exercise outside, walk your dog, take a walk with your partner, or walk to a nearby store or restaurant.
- Garden if possible. Touch the soil and literally ground yourself.
