Not everyone sleeps well every night. Even people without diagnosed sleep disorders can have trouble falling or staying asleep, especially if they have a stressful job, big responsibilities, or young children.
Going long stretches without good sleep not only affects your mood and daytime performance, it can also harm your health. It may lead to unwanted weight gain and make you more prone to certain illnesses. To avoid these risks, try addressing sleep problems as soon as they appear. Here are some practical ways to sleep better at night.
1. Try a CBD product for sleep
Cannabidiol (CBD) comes from the hemp plant and is non-psychoactive, so it’s legal in many places and sometimes recommended by health professionals. People use CBD for various wellness reasons, and many report it has calming effects. While research is still limited, some believe CBD can help keep your sleep cycle on track and reduce interruptions during REM sleep. If you’re curious, trying a CBD sleep product—such as the OTO CBD sleep range—might be worth a shot.
2. Increase your exposure to bright light during the day
Your circadian rhythm is like an internal clock that helps control hormones, energy, and sleep. Getting bright light during the day helps this clock work properly, so you stay more alert by day and sleep better at night. Studies show that people with insomnia often fall asleep faster and sleep more soundly after more daylight exposure. If you work from home, step outside for a few minutes each day. If your schedule makes that hard, consider bright indoor lighting or a light therapy lamp.
3. Avoid caffeine in the evening
Coffee and other caffeinated drinks are part of many people’s daily routine because they boost energy and focus. But caffeine can be addictive, and having it in the evening can make falling asleep and staying asleep harder. Try to limit caffeine to earlier in the day and choose evening drinks and activities that promote relaxation.
4. Do deep breathing or short meditation before bed
Stress and anxiety are common reasons people struggle to sleep. Simple breathing or meditation exercises can calm your mind, reduce racing thoughts, and make it easier to relax before bed. If you’re new to these practices, start with just a few minutes each night and slowly increase the time as you get more comfortable. You might also try gentle practices like yoga or tai chi to reinforce the calming effect.
5. Adjust your sleep environment
Small changes in your bedroom can make a big difference. Try different temperatures, sounds, or bedding until you find what helps you sleep best. Some people prefer white noise to mask outside sounds, others want complete quiet. Weighted blankets, eye masks, different pillows, or a new mattress can also help. Keep a sleep journal to note what works and what doesn’t, and make gradual changes until you find the setup that gives you more restful nights.