Updated: Jun 23, 2020
Sleep is essential to our overall health. When we get good quality sleep the body is able to recharge and reduces the risk of heart disease, obesity, depression and other health problems.
First Step is to adopt a Nighttime routine. This conditions the brain to produce the hormone melatonin that makes us sleepy.
Second Step is to go to bed at the same time every night and wake up the next day at the same time.
Third Step is to create an environment in the room you sleep to make sure you are cozy and comfortable. Try a weighted blanket, which has been shown to give the feeling of comfort. Use black out curtains so the room is dark.
Fourth Step is to switch off or cover all artificial lights in your bedroom from computers and tv so there are no blue lights to suppress melatonin production.
Fifth Step Adjust the temperature of your room so it is not too warm. Our body temperature changes as we fall asleep.
By using the steps above you can improve how quickly you fall asleep and stay asleep without the use of addictive medications.