It cannot be emphasized enough just how vital it is that everyone gets high quality sleep for at least 7-8 hours a night. Even a few small changes can help you achieve your best natural ways to sleep better each and every night. Just remember that it doesn’t matter what you read but what you actually do. So actually start doing all these things, tonight.

  1. Turn off all electronics

    Electronics, like smart phones and televisions, can prolong the amount of time you need to get to a deep sleep cycle and shorten the time you get to spend in that cycle. If you use the excuse that your cell phone is an alarm clock, replace it with a normal battery powered clock. Make sure to turn your phone off or place in outside of your bedroom overnight. You’ll also get the benefit of not being distracted an incoming text or email.

  2. Limit the amount of blue light in your bedroom

    It is natural to want to sleep with an open window or to keep your computer in your bedroom for easy access. However, this is not great for quality sleep. Light waves exist along a spectrum of color and sleeplessness is activated primarily by blue light, like sunlight or what is coming from your computer screen right now. In order to control the amount of blue light in your bedroom, make sure to use curtains to keep the morning sunlight out and always either have your computer screen off or covered.

  3. Increase your CAR (Cortisol Awakening Response)

    The opposite of the previous step, you actually want to increase your Cortisol Awakening Response, or CAR, first thing in the morning using some form of blue spectrum light, or sleeping products. This is a great way to improve your sleep quality by feeling more awake in the morning. The truth is that the more awake you feel in the morning, the more tired you’ll feel in the evening which will lead you to deeper and longer sleep. The best way to do this is to expose your body to natural sunlight shortly after you wake up, which brings the bonus of increased vitamin D production.

  4. Make your room cold

    For most people, the prime room temperature for sleep is somewhere between 62 and 70 degrees F. You will have to experiment a bit to find your own personal ideal setting but if you feel a bit shivery when getting into bed, this is a good sign you are on the right track.

  5. Keep your room peaceful and quiet

    White noise, either natural or coming from sleeping products or machine, can be a great way to fall into sleep. However, the noise should be minimal and distant. If you live in a busy area, try and keep the windows shut or use ear plugs to your room quiet and your mind calm. It also helps to focus on your breathing.

  6. Develop a nightly sleep ritual

    On average it takes a person 28 days to upgrade an action into a routine habit. When you find the routines you think work the best for you at night, stick with them for at least a month. By consistently repeating this sleep ritual, it’ll make your body used to falling asleep after the same actions for ways to sleep better. By the time the month is over, you may never have to worry about falling into a deep sleep cycle again.