Over a third of US adults rate their sleep quality as ‘fair’ or ‘poor.’ A lack of sleep can be detrimental to your physical and mental health. It may also impact your performance at work and your relationships. If you’re tired of sleepless nights, here are some top tips to help you bid them farewell for good.

Implement a routine

We tend to think of babies and young children when we talk about sleep routines, but they’re also hugely beneficial for adults. If you don’t have a consistent routine, you may find it hard to get to sleep and ensure you get enough rest. Implementing a regimen can help you increase sleep duration and quality.

It’s important to utilize your routine to ensure you get enough rest and minimize the risk of sleep troubles. Key steps include making time to relax and wind down before you go to bed and fixing your bedtime. During the evenings, embrace hobbies and activities that help you feel calm and tranquil. Avoid stressors, such as checking work emails or answering calls late at night. Read, listen to music, watch TV or catch up with your partner, for example. Set a daily bedtime and stick to it. If you have to get up at 6am, go to bed at 10pm or 11pm. If you have a routine, your body clock will adjust.

Destress

Stress is a common cause of disturbed sleep and insomnia. If you feel stressed, it’s beneficial to take action. There are many self-help techniques you can try. Examples include spending time in nature, meditating, doing breathing exercises, stretching, reading and trying CBD gummies. CBD can be beneficial for easing pain and stress, reducing anxiety and boosting your mood. If you are going down this route, it’s essential to research products and choose edibles that are suitable for you. Seek advice from your doctor if you have any questions.

Exercise

Exercise is one of the best natural tonics for sleep troubles. It not only tires you out physically, but it also helps to improve your mental health. If you’re exhausted, going to the gym or doing a home workout may be the last thing you want to do, but being more active is a powerful tonic. It’s best to exercise in the morning or early afternoon, as exercise can be a stimulant. If you’re exercising later in the day, opt for calming activities, such as yoga, walking and swimming.

Seek advice

Some people struggle to sleep even though they follow every step in the instruction guide. If you’ve tried self-help methods with no success, seek professional advice. Speak to your doctor. It may be possible to try treatments and do tests to rule out or confirm underlying issues that could be impacting your sleep.

Sleepless nights can cause serious health issues and impact your mood and energy levels. If you find it hard to sleep, try self-help methods, such as implementing a routine, doing activities to destress, and exercising more. If these don’t help, seek professional advice. It’s important to address sleep troubles to improve your mental and physical health.