How to Sleep Better: A Guide to a Good Night's Rest | USA

How to Sleep Better

08:00 AM October 05, 2020

If you’re reading this in bed, you might have been searching for how to sleep better at night.

Nowadays, many others like you struggle after hours to get some shut-eye. While some have sleep disorders, most people can’t doze off due to day-to-day stress.

Thankfully, you can take certain steps and supplements, so you can rise and shine for the day ahead!

This article will show you the research behind how to sleep better as well as trusted techniques to get the rest that you need.

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Why Do I Struggle at Nights to Go to Sleep?

There’s no one reason why people have trouble sleeping. It could be a combination of different factors that keep you from getting a good night’s rest.

More research has shown, however, that there are some common factors that may affect one’s ability to fall asleep.

Blue light from smartphones

If you’re reading this on your smartphone, you might be holding the reason why you can’t sleep.


While you’re checking how to sleep better, your phone emits blue wavelengths of light, activating your eye’s sensitive parts.

Blue light from smartphones

Worse, we constantly check the new notifications pinging every hour. The social media chirps rouse us, then our phones’ screen glow keeps our eyes open.


Excessive caffeine consumption

Many people routinely drink caffeinated drinks before going to bed. You may have even drunk a cup of coffee that is now resting at your bedside.

Studies show that excessively drinking caffeinated drinks throughout the day could also mess with sleep.

As a result, people find it hard to get a night’s rest, causing folks like you to find out how to sleep better.

Day-to-day stressors

Additionally, the stress from your daily routine might be bugging you in bed. Most people work eight hours a day, completing mountains of tasks every shift.

You can unknowingly be bringing stress from work into your home. The lack of separation of work and home life can disrupt one’s sleeping pattern.

Day-to-day stressors

Also, other aspects of your life such as your family and your bills could be keeping your restless. You might be thinking about these dilemmas every night instead of sleeping.

During this COVID-19 pandemic, more people like you have checked how to sleep better.

You could be stuck at home waiting for the novel coronavirus and the government lockdown to go away.

Several months in, the absence of routine blurs your perception of time. It messes up your circadian rhythm, making it difficult to sleep.

Sleeping disorders

Lastly, your sleep disorder might be keeping you up at night.

For example, restless legs syndrome might be consistently jerking you awake, so the usual ways on how to sleep better might not be enough.

People may have medical conditions that prevent them from resting at night. Some folks have mental disorders keeping them wide awake like anxiety and depression.

Ways to Sleep Faster

Fortunately, there are various ways you can get your snooze back fast.

You could perform relaxation techniques that could facilitate nightly slumber. Many of them are common activities that you may have not noticed.

Find out how to sleep better with the following techniques! We picked techniques that are easy to do so that everyone can find a way on how to sleep better at night.

Controlled Breaths

You may want to take slow breaths before heading to sleep.

Breathe slowly through your nose, and let the air gently escape your mouth. Experts found that this can decrease stress in the nervous system and prepare it for sleep.

Controlled Breaths

What’s more, you may check numerous breathing techniques online for the best one for you.


This way on how to sleep better involves deliberate breaths and attuning one’s self to the surroundings.

While taking deep breaths, focus on the sensations of your body. Just relax and maintain that state of focus.

Meditation methods like this have been used for many years due to their health benefits. Studies have even found that it could reduce insomnia.

There are many meditation videos online that users can consult for a good night’s sleep. Some swear by taking a few minutes to combine stretching with their meditation.


Did you know physical activity can help you sleep better? An exercise routine doesn’t just help you fit into your pants. It could also allow you to sleep while you’re in pajamas!

This simple way on how to sleep better just needs 20 minutes of moderate exercise every day.

Stored energy in your body could be one of the reasons why you can’t sleep at night. As such, moderate exercise expends this energy from your body. This will allow you to fall asleep faster since your body will need to recuperate after sweating it out.

Jog around your neighborhood daily, so you can sleep soundly every night.

3 Natural Ways to Sleep

Negative thoughts may be occupying your mind and keeping you awake. If so, you may want to visualize positive scenarios as you lay in bed.

This is called imagery distraction, and an Oxford study confirmed this technique on how to sleep better and faster.

3 Natural Ways to Sleep

Not fond of counting sheep? You could imagine majestic landscapes like waterfalls or gardens instead.

Ever wanted to snooze sitting up while gunfire crackles nearby?

With Sharon Ackerman’s military method, you too could achieve this level of sleep!

This popular method on how to sleep better is in her book, Relax and Win: Championship Performance. United States pilots were able to fall asleep after drinking coffee in 10 seconds!

Despite performing these natural methods, you might still need extra help.

Don’t worry, as some foods and supplements that may help you finally doze off.

You could replace your evening coffee with warm milk or lavender tea. There are even products that are specifically designed to facilitate sleep.

3 Top Key Supplements for Sleeping Better

Some of the ways on how to sleep better involve taking certain products from plants and even your own body.

You may take the hemp extract known as cannabidiol (CBD) to sleep better at night. You may take CBD as oil tinctures, or snack on them as CBD gummies.

Melatonin is one of your hormones that regulate sleep, so melatonin may just help you go to bed.


You may have heard of CBD oil as it’s gaining popularity nowadays. It contains the hemp extract called cannabidiol mixed into essential oils.

It’s trending as a way on how to sleep better, and it is applied sublingually. It’s dropped under the tongue to allow quick absorption into the bloodstream.


This may help you sleep better while delivering other health benefits as well.

Don’t fret about getting “high” though, as there are CBD tinctures without psychotropic ingredients.

Such mind-altering effects are attributed to tetrahydrocannabinol (THC), and you may find numerous non-THC tinctures.

You may even choose the kind of carrier oil for this unique way on how to sleep better. You can even pick your desired health benefits and flavors.

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CBD Gummies

If warm milk before bed isn’t helping you sleep, you may eat CBD gummies as an alternative.

These are just like the classic treat, but it brings the benefits of CBD. They are made with sugar and syrup, but some are packed with vitamins and cannabidiol.

You may choose from a variety of flavors and concentration to suit your needs.

Other ways on how to sleep better cause a “nodding-off effect,” but CBD gummies tend to induce relaxing sensations.

The soothing feeling may just be your key to a night’s sweet dreams. People who have trouble sleeping can really find a solution with CBD gummies, I know because I’ve tried!

Best CBD gummies

I’ve taken organic CBD gummies before bed for the past two weeks and I experienced the best sleep in my life – I wake up refreshed and not at all groggy like the chemical sleep aids I used to take.

The secret is to look at the ingredients list and how manufacturers make the gummies. If companies merely coat or spray CBD extracts into the gummies, then they won’t be as effective. It’s important to get gummy products that are infused with hemp extracts.

Infused gummies have an accurate reading on how much cannabidiol content is actually in them. Furthermore, it also prolongs the shelf life of these gummies since the CBD is protected from light and heat.

Premium CBD gummy products won’t just give you cannabidiol content, but other nutrient-rich ingredients as well. Some brands sell gummies that include a wide range of vitamins and nutrients, which can improve overall health!

Taking a healthy dose of these gummies may result in better sleep and improved moods.


Did you know that your own body has sleep-inducing chemicals? Melatonin is a hormone in the human body that regulates our sleep-wake cycles.

It increases in the evening and decreases in the morning. As a result, many people now resort to melatonin supplements for improved sleep.

This is a natural way on how to sleep better even if you’re kept awake for all sorts of reasons.

For example, some use them to get well-needed rest after a long flight.

People who work late hours use melatonin to sleep better during the day. It may even improve your overall quality if you have a sleep disorder.


There are so many ways on how to sleep better and faster. You could apply certain methods that may facilitate your nightly slumber. There are natural products like CBD oil and gummies may help you doze off faster.

You may also take melatonin extracts to effectively improve your sleep quality.

If your slumbering problems persist, consult your doctor.

Don’t take any supplements without your physician’s advice. The effectiveness of these products will still depend on many health factors.

Disclaimer: Is CBD Legal?
Hemp-derived CBD products (with less than 0.3 percent THC) are legal on the federal level. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease and products have not been FDA approved. You must be at least 21 years old to purchase these products. Talk to your physician or medical doctor for additional information.

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