How to Sleep Better: Tips for Restful Nights

Did you sleep poorly last night? You’re not alone. There are many reasons why people don’t sleep well, from eating too late to dealing with hormone issues. The key is figuring out what might be causing your sleep problems and taking steps to fix them. Luckily, there are ways to reset your biological clock and get back on track.

Here are some simple tips to help improve your sleep:

👉 Get up and go to bed earlier: Despite the temptation to sleep in, it's best to wake up and aim for an earlier bedtime routine. Your body needs time to rebalance.

👉 Use a sleep light: Exposing yourself to light first thing in the morning helps reset your internal clock.

👉 Get outside: Natural sunlight is one of the best ways to improve your circadian rhythm.

👉 Be mindful of when you eat: Try eating dinner earlier in the evening. Eating too late can mess with digestion and disrupt your sleep.

👉 Limit caffeine: Reduce your intake of caffeine (even sugary drinks and chocolate) and track how late you can have it without it affecting your sleep.

Which one of these ideas resonates with you the most? Give it a try tonight!

You’ve probably heard the saying “food is medicine,” and it’s true, especially when it comes to sleep. Certain foods can promote better sleep. For example, cherries are a natural source of melatonin, the hormone that regulates your sleep-wake cycle. As we get older, our bodies produce less melatonin, which is one reason many older adults struggle with sleep. Eating a small handful of cherries before bed could help boost melatonin levels, leading to longer, deeper sleep.

If you didn't sleep well last night, taking a nap can be a great way to recharge. I wasn’t a napper in my younger years, but I’ve since learned that naps can offer surprising health benefits. Here’s how different lengths of naps can help:

👉 10–20 minutes: A quick power nap can reduce sleepiness, improve alertness, and boost energy levels.

👉 20–30 minutes: This length can enhance creativity and improve memory.

👉 30–60 minutes: A longer nap sharpens decision-making skills and helps with memorization.

👉 60–90 minutes: A full sleep cycle during a nap helps with problem-solving, creativity, and reducing stress.

To get the most out of your naps, aim for early afternoon (between 1 and 3 p.m.) so it doesn’t interfere with your nighttime sleep.

Hormonal changes during menopause can disrupt your sleep. Symptoms like night sweats, mood swings, and difficulty falling asleep are common, but there are remedies to help. Here are a few tips to improve sleep during menopause:

👉 Create a calming bedtime routine: Try deep breathing exercises or meditation to relax your mind.

👉 Stay cool: Use breathable bedding and wear light pajamas to avoid overheating at night.

👉 Avoid spicy foods: They can trigger night sweats, which make sleep harder to maintain.

Remember, restful sleep is possible even during hormonal transitions like menopause. It’s all about finding what works for your body.

Whether you're struggling with sleep due to gut issues, menopause, or general insomnia, there are simple steps you can take to rest better.

Try out some of these tips tonight, and let me know how they worked for you!