68% of Americans struggle with getting good sleep, so I’m here to offer you a few tips and tricks to help you get a good night’s rest. Struggling with insomnia myself, I’ve tried almost every one of these tips, so I will also be rating them off of personal experience.

5. A warm glass of milk

While this has never personally worked for me, it is one of the most famous sleeping aids. The reason milk helps you sleep is that it has L-tryptophan, and Melatonin. L-tryptophan is the precursor to serotonin and melatonin, and Melatonin is the chemical responsible for that tired feeling you feel before bed.

4. Eliminating lights

I actually can’t sleep without a TV on, but most people that I know actually sleep in complete darkness. This obviously makes the body realize it’s night, whereas the TV or any source of light could trick it into thinking it’s still day.

3. Not using your phone before going to sleep

Light in general is bad, but blue light in a dark room causes strain on your eyes. Another reason using your phone before bed can make it difficult for a person to fall asleep is because it is a stimulant which makes your brain active.

2. Finding the perfect temperature

Being warm has always helped me fall asleep, perhaps because I am generally a cold person, but something about snuggling up with a blanket on a cold night really gets the melatonin flowing for me. Find your perfect temperature.

1. Melatonin supplements

You should always check with a doctor or a health expert before taking any sort of supplement. However, melatonin is the natural chemical your brain releases to help your body fall asleep. Personally, taking these supplements has always helped me fall asleep, usually within 30 minutes. Again, every person is different, so check with your doctor before taking these.

Sources:

https://zomasleep.com/blog/does-warm-milk-help-you-sleep#:~:text=Milk%20contains%20two%20nutrients%20widely,you%20relax%20and%20feel%20good.
https://www.consumerreports.org/sleep/why-americans-cant-sleep/#:~:text=Today%2C%20the%20problem%20of%20too,struggled%20with%20sleep%20at%20least