The Best Tips For Getting A Better Night’s Sleep

Take a moment to reflect on your younger years. You likely slept deeply and soundly for eight hours each evening and maybe even snuck in a nap. However, that’s not the case for most adults today. What has changed? Ellen Wermter, FNP-BC, board-certified in behavioral sleep medicine, says,

“What has changed has nothing to do with our biology or innate ability to sleep – that is as intact as ever.” Sleep and fear are enemies for a good reason. Sleep can be temporarily overridden in the face of danger.”

The author explains how anxiety from work, the news, or finances may interfere with sleep because our brain flags these threats as dangerous. She says, “This negative cycle of fear and worry over not sleeping getting in the way of sleeping is how chronic insomnia is born.”

Check out these three sleep-inducing lifestyle changes Sleep supplements may seem like an obvious solution to a lack of sleep, but they may only make it worse.

Wermter says, “Using supplements reinforces the idea that you ‘need’ a pill to sleep, creating a psychological dependence.” In setting yourself up for good sleep, Wermter recommends the following less-invasive options:

Step Outside

Your lifestyle habits are crucial to sleep success, exceptionally light exposure, exercise, and temperature control. Wermter says, “In controlled environments where the light does not vary much, you do not build a strong sleep drive or circadian rhythm for deep, satisfying sleep.”


Take An Essential Oil Foot Bath

Dilating the blood vessels in your extremities with heat is said to lower the core temperature and prepare your body for sleep, so fill a basin with hot water and add a few drops of lavender oil. She says, “You build an association where your brain connects the smell with winding down and relaxing.”

Consume The Proper Nutrients


Sleep supplements like Melatonin are popular, but it is a hormone that our bodies make naturally to help regulate our circadian rhythms. Wermter says to replace synthetic Melatonin with foods rich in B vitamins, tryptophan, and protein.