Here are some things you can do to get better sleep at night:

• Get on a routine – try to go to bed and wake at the same time each day

• Don’t sleep in on the weekend – If you throw your system off on the weekends, it’s harder to get back to it on the weekdays

• Get daily exercise – at least 20 to 30 minutes a day will greatly improve your sleep • Avoid stimulants – avoid coffee and caffeine, especially right before bed

• Avoid alcohol before bed – you might think it’s helping you sleep, but it actually makes it worse

• Eat a healthy diet – you should cut back on sugar, and refined carbs

• Have a bedtime routine – create a ritual for preparing for bed (read, meditate, take a bath, etc.)

These are just a few ways to help you improve your quality of sleep at night. If it sounds like a lot, then just start with one small change at a time.

Do that for a couple of weeks, then add in another one.

Why Is Sleep So Important?

So, why is it so important to get more sleep at night? Maybe you’ve been running on less than seven hours and you seem fine. You feel a little groggy in the mornings, but you get by alright.

Actually, lack of sleep may be causing you more problems than you realize.

Some side effects include:

• fatigue

• lack of focus

• trouble remembering

• moodiness

• premature aging

• weakened immune system

• weight gain

It can also put you at an increased risk for serious medical conditions that include diabetes, high blood pressure, strokes, heart disease and it can greatly increase your risk of having an accident.

Improve Your Sleep Environment

Another way to improve the quality of your sleep is to improve your sleep environment.

Here are some tips on how to do this:

• Keep your bedroom decluttered and free of junk

• Keep all work-related stuff out of the bedroom

• Keep the room dark, cool, and quiet

• Use a white noise machine

• Be sure your bed is comfortable

• Cut out electronics before bed

• Don’t sleep with your phone in the room

• Diffuse our sleep blend overnight

Creating a Bedtime Ritual

You can create a bedtime ritual for yourself to help you sleep better at night.

Here are some ideas on how to do that, but feel free to add your own. Start with diffusing our sleep blend in your bedroom.

You can also:

• Dim the lights around the house

• Listen to books on tape or soft music

• Mediate or do yoga

• Journal or make a list to prepare for tomorrow

• Take a warm bath

• Read a book or magazine in soft lighting.

These are just a few ideas to help you. Learning to get better sleep is all about creating new habits and a new routine.

In our busy world today, many adults become adjusted to lack of sleep and they don’t realize the toll its taking on their body and mind.

You will begin to see the benefits of improved sleep quality from day one!