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Top 10 Tips for Better Sleeping
How Better Sleep is Possible.

Does it feel like better sleep is totally out of reach?

It seems like now more than ever, people are looking for a way to get better sleep. If you can relate, you are probably wondering how better sleep is possible? Well, we are all about natural alternatives to help solve the better sleep conundrum. We wanted to put a list together of our Top 10 Tips on how to get better sleep and how better sleep is achievable. Read on to find our 10 Tips for better sleeping!

Part 1: How Better Sleep is Possible - Tips 10 to 6.

woman meditating and reading how better sleep is possible.

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10. Meditate Before Bed.

Sometimes all you need to get better sleep is to unwind your mind before bed! Meditation is a great way to organize your thoughts and get your mind ready to get a great night’s sleep.

The Florida Medical Clinic has a great article that might be able to help you get a better night’s rest through meditation. Click here to read the whole article.

Also, there are some great meditation apps available, like Calm or Headspace that can help guide you into getting a better night’s sleep.

Woman doing push ups laptop that reads how to get better sleep

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9. Get some exercise.

Next up is Exercise. Exercise can wear you out, naturally. But did you know this interesting sleep and exercise finding reported by hopkinsmedicine.org?

"People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night."

But maybe you think you need a gym membership or a trainer to work out, right? You don’t! There are plenty of ways to easily get 30 minutes of exercise. For example, here are some of our favorite exercise tips.

How Better Sleep is Possible - Exercise Tips.

  1. Go on a 15-minute walk.
    It could be around your neighborhood or perhaps you drive to a scenic park. Even if you only get 15 minutes, maybe next time you can reach 20 minutes. Then, you are nearly at your goal of 30 minutes of exercise. We bet your dog would appreciate the extra walk too!
  2. Find an active hobby.
    Exercise can be gratifying, but can sometimes feel daunting. Grab that bike you haven’t ridden in a while. If you are near the water, rent a kayak or paddleboard. Hop on some roller skates. Even swimming in your pool is a fantastic option. These are all great ways to get in 30 minutes of exercise without even thinking about it!
  3. Find an exercise routine from Social Media.
    Maintaining your exercise schedule will benefit your sleep best. And having a trainer is a great way to stay motivated and keep on schedule. But finding a trainer could be intimidating and may be outside your budget. Social media channels, like YouTube and Instagram, have some excellent trainers with great, free content. Try searching YouTube for exercise routines. Make sure you begin with something within your comfort zone that’s achievable but is still a challenge. Also, many trainers on social media will put out regular content that you can create a workout schedule.

Routine is key.

Nevertheless, exercise is a great tool for good sleep, regardless of how you choose to exercise. But don't forget, making it part of your daily routine is essential. We recommend you find the time of the day that works best for you. Committing to working out at least two to three times a week is pivotal. Try to document the days you exercised and how you slept that night relative to other nights. This will help you track your sleep patterns. You just might have to get in a little bit of exercise every day to get that perfect night’s sleep!

woman trying cbd for sleep using a cbd oil sleep aid

Photo by Cole LoCurto

8. Try a natural sleep aid.

There are a ton of sleep aids and different reasons for taking them. And in October 2020, the American Psychiatric Association (APA) reported: 62% of Americans feel more anxious than they did at this time last year. Seeing as anxiety is frequently connected to sleeping problems, finding a natural sleep aid to help with anxiety would make sense. Likewise, in an article from the sleep foundation, “CBD as a Sleep Aid,” writer Elise Chahine explains:

“Because CBD calms the nervous system, early research indicates that CBD can be used to treat anxiety-related disorders. One study showed that nearly 80% of participants who used CBD to treat their anxiety reported lower anxiety levels within a month. Sleep initially improved in more than 65% percent of participants.”

So, if anxiety is keeping you up at night, CBD might be worth adding to your sleep routine. And one of the best natural CBD products to try would be our 1000mg MOTNKUSH Mint CBD oil. It’s a USDA organic product and has endless reviews about how it helped customers sleep better. You can get 15% off your sleep CBD oil if you sign up for the newsletter!

woman taking bath for better sleep

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7. Take a bath.

Who doesn’t love a nice relaxing bath before bed? Well, there is a reason for that. We found this great article, “Should you shower before bed?” by Keith Cushner. It outlines some research that shows bathing every night can help when trying to get to sleep faster. Maybe it goes without saying that bathing can help with sleep. Still, here are a couple of points outlined in the article:

  1. Did you know? Showers help you relax, both physically and emotionally. Your body always feels better after a warm bath or shower. When you’re less stressed, it’s easier to sleep.
  2. Showers are cleansing. When you get into bed clean, you’ll not only feel less stressed out, but you’ll also avoid bringing any dirt, oils, or allergens into the bed with you. This is good for the health of your skin and your mattress.
  3. Bathing forces you to disconnect. When you’re showering, you can’t be watching TV or checking Facebook on your phone (unless you’re willing to damage your tech). Even if it’s only for a few minutes, your mind has to unplug. Including a shower in your bedtime routine makes it easier for you to transition from your go-go daytime mode into relaxation and sleep.

You can find these insights and more by visiting the article here!

phone charging next to bed

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6. Turn off the screen sooner.

Next on the list might be an unpopular tip. Turn off the screen. It can be hard to disconnect at night. But if you are staring at a screen before bed, it can negatively affect your sleep. Just check out this quote from the Cleveland Clinic.

“What may seem like a harmless habit to you – jumping into bed and opening up your phone – can actually have a big impact on your overall health.”

The article explains how the light and anticipating notifications can keep you from getting good sleep.

Also, no worries if you have separation anxiety from the screen. We have a few tips that may help.

How Better Sleep is Possible - Tips to turn off the screen.

  1. First, one easy way to disconnect is to put your device up to charge in another room before bed. Just make sure your alarm is loud enough to still be able to hear it!
  2. Suppose you are finding it hard to put your precious device in another room. Try to find a sleep mask you like. Sleep masks can keep you from being distracted by the light from notifications throughout the night. We love using the Vera 3D eye mask to cut the ambient light out for bed.

Still wondering how better sleep is possible?

Part 2- How Better Sleep is Possible - Tips 5 to 1.

four brown disposable coffee cups

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5. Cut out the late-day Caffeine.

It sounds simple, but putting it into practice can be tricky. Cutting out the late-day caffeine can be a challenge for some. And we probably don’t need to tell you that caffeine can impact the onset of sleep and reduce sleep time. Luckily, you can try some easy tips instead of reaching for the afternoon cup of joe or energy drink.

How Better Sleep is Possible - Cut the Caffeine Tips.

  1. First, try Decaf Coffee and beverages.
  2. Perhaps try flavored sparkling water instead of a soda or energy drink.
  3. Maybe drinking water is what you need (as boring as this seems)!

Also, remember, If you have trouble sleeping, consider cutting caffeine at least six hours before bed.

cup of tea a book on how better sleep and pair of glasses on a bed

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4. Read before Bed.

Reading can be a great way to relax your mind before bed. Just try to make sure you aren’t reading from a screen. Staring at a screen will affect your ability to get better sleep! If you have trouble finding anything you like to read, try printing an exciting article from the internet. Then bring the printout to bed! Whatever way you manage to get yourself some reading material is up to you. Just make sure you follow through and read! This passage from an article on Bustle explains it best.

“Your body needs to wind down before you can get to sleep, so experts recommend you spend the last hour before sleep doing a calming activity — like reading!”

3. Generate some white noise.

One thing that could be keeping you up at night are sudden bumps and creaks in the night. Luckily white noise can mask these sudden changes that can wake up light sleepers in the night.

We put together a quick list of our favorite white noise-makers.

woman reading how to get better sleep article next to lofti alarm clock

Photo by Design Milk

How Better Sleep is Possible - Top 3 white noise machines.

  1. A portable fan.
    You probably have one around the house somewhere. Try putting it comfortably near your bed, put it on low (or high), and see if it helps!
  2. A white noise machine.
    Take a look on google. There are plenty of great products with helpful reviews to help you decide.
  3. Lofti.
    This excellent machine not only can provide you with white noise, but it’s also an alarm too! Also, it updates over time, so you can expect new features to keep coming!

woman holding empty glass of wine

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2. Cut out the alcohol.

It can be easier said than done. But there is research to back it up.

“When you drink alcohol before bed, you may fall into deep sleep quicker. This is why some people find drinking alcohol helps them get to sleep. But as the night goes on, you spend less time in this deep sleep and more time than usual in the less restful, Rapid Eye Movement (REM) stage of sleep.”

To sum it up, you feel tired the next day even though you might have slept 12 hours!

So, if you’re having trouble cutting the alcohol, try these tips to see if they help.

How Better Sleep is Possible - Cut the Alcohol Tips.

  1. Drink seltzer water.
    This one is probably the most obvious solution. But some might not find it helpful. See if pouring the seltzer water over ice and adding a twist of lime to help sell it as a cocktail substitute.
  2. Cranberry Juice.
    Cranberry Juice is just a personal favorite of mine. Any juice can help; generally, I like to add water to my juice to avoid too much sugar.
  3. Make a Mocktail.
    Sometimes it’s just fun to make a drink. And if you are the kind of person who likes to make a nice drink, that’s great! You can still make drinks; exclude the alcohol.

person writing their routine in a journal

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1. Create a sleep routine

As easy as this seems, here are a few things that you should try to see if it helps. Set up a before-bed routine and make sure you try to start it around the same time every night. This article excerpt from healthysleep.med.harvard.edu explains it best.

"Keeping a regular sleep schedule—even on weekends—maintains the timing of the body's internal clock and can help you fall asleep and wake up more easily"

Taking a variety of the tips from this list and making your routine might be just what you need for better sleep. Write each item down into a list and check each item off before you go to bed. This passage from sleep foundation.org explains it plainly, "As much as possible, try to create a consistent routine that you follow each night because this helps reinforce healthy habits and signals to mind and body that bedtime is approaching.” Make sure to visit the article and check out some of their great tips to add to your pre-sleep routine.

Conclusion - How Better Sleep is Possible.

Hopefully these tips have been helpful to you. Poor sleep can really set a bad tone for the day, but don’t stop trying to find something that helps you get better sleep. Try some or a combination of these natural tips and see if they help you get better sleep. Or maybe you come up with your own natural sleep tip. If you do, make sure you share it with us at info@montkush.com, we would love to know! Better sleep can be possible, just staying consistent is the key.