In the United States, 35% of adults don’t sleep at least 7 hours per night. Learning how to sleep better will change your life for the best.

Around 1 in 3 American adults don’t get enough sleep. As sleep debt grows, the quality of American life is decreasing.

You deserve to get the most out of every minute you sleep. Your body will thank you for sleeping better with more energy and better moods.

Here are 7 easy ways to improve your sleep quality:

1. Limit Your Exposure to Blue Light at Night

Blue light is the light that electronics like cell phones and laptops emit. Blue light exposure keeps you awake. This is useful during the day, but it’s not beneficial when you’re trying to sleep.

Turn off all blue light around 2 hours before bed.

You can also try wearing glasses that block blue light. Apps like f.lux block blue light on your computer.

2. Have a Bed Time

Going to bed around the same time each night helps you establish healthy sleep habits.

If you go to sleep at a particular time every night, your body will naturally start to associate this time with being tired. This will make it easier to stick to your bedtime.

3. Hemp Tincture

CBD is useful for improving insomnia symptoms. Taking a hemp tincture can drastically increase the quality of your sleep. 

Plus, hemp doesn’t have THC, so this product won’t get you high.

4. Be Careful with Naps

Naps can mess with your sleep schedule. That’s why you need to sleep the most at night, not during the day.

Limit your naps to 15 or 20 minutes. The latest you can nap is the early afternoon. Napping any later than that interferes with your ability to experience the benefits of sleep.

5. Exercise at the Right Time

Exercise improves sleep quality. However, if you exercise too late in the day, you’ll have more energy at night. This increased energy will make it difficult for you to sleep at night.

Set a time limit for how late in the day you can exercise. There should be at least 3 hours between your workout and your bedtime.

6. Reduce Caffeine, Nicotine, and Alcohol

Caffeine and nicotine are stimulants, so they increase wakefulness. Ingesting caffeine and nicotine before bed will hinder your ability to fall asleep.

Avoid drinking alcohol before bed. Alcohol increases snoring and decreases melatonin production.

7. Drink Herbal Tea

If you’re wondering how to sleep better, try drinking herbal tea before bed. Drinking certain herbal teas can help you fall asleep.

For example, drinking lavender tea, chamomile tea, or rose tea before bed can help you enjoy the advantages of sleep more.

Embrace the Power of Sleep

On average, Americans sleep around 7 hours and 36 minutes per night. Getting 7 full hours of sleep at night is a form of self-care.

Most Americans go to bed at 10:55 pm and wake up at 6:38 am. Your sleep schedule should mesh well with your work schedule.

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