Getting enough sleep is the foundation of a happy, healthy life. Unfortunately, in the USA, 1 in 3 adults don't get enough sleep.

Wind Down Before Bed

If you're doing high-stress tasks such as exercising or watching a high-adrenaline TV show, your brain won't be able to relax and wind down for sleep.

In order to fall asleep easily, you want to activate your parasympathetic nervous system. This makes your brain feel safe and ready to relax.

Take some time to relax before you go to bed. Whether it's taking a warm bath or listening to some relaxing music, take some time to wind down from your day.

Ditch the Screens For Healthy Sleep

Technology does not help our brains relax. The dopamine hit we get from receiving messages and interactions online makes us more awake and alert.

Another downside of looking at your phone before bed is that it reminds you of all the things you have to do the next day. Your brain may go into overdrive thinking about your to-do list, which in turn makes you stressed and makes it difficult for you to sleep.

To get a good night's sleep, don't look at your phone, laptop, or TV at least an hour before bed. Give your brain time to switch off and not constantly think about the to-dos that live in your phone.

Another healthy sleep habit to build is to keep your phone out of the bedroom. Many of us keep our phone in the bedroom because it acts as our alarm clock. Buy a simple radio alarm clock and leave your phone in another room before you go to bed.

You won't wake up and start scrolling through your phone mindlessly if you don't keep it next to your bed. You also won't be tempted to check it at the last minute before trying to sleep.

Keeping your phone outside the bedroom is extremely beneficial for your mental health and for building better sleep habits.

Try Meditation Before Bed

If you feel stressed and have trouble falling asleep, meditation is a great solution.

Don't worry, we're not suggesting you spend an hour sitting in meditation. Five or ten minutes is enough to do the trick.

Meditation helps take your mind off all the challenges of your day and helps you get into a relaxed mental state so you are ready to sleep. Use a guided meditation to help you get started. Guided meditations often include relaxing music that help you get out of your head and start relaxing.

Meditating regularly is proven to reduce stress levels and help you feel calmer and more in control of your thoughts.

Stress is often a cause of poor sleep, so try meditation to help reduce your stress levels. 

Go to Bed at the Same Time Every Night

If you upset your body clock by going to bed and getting up at random times each night, you will struggle to fall asleep.

Try to build a habit where you go to bed at the same time each night, even on weekends.

You'll find your body gets used to the time you allocated for bedtime and you will start waking up without needing an alarm.

It takes some time to get into this rhythm, but once you've gone to bed at the same time for a few weeks, you'll notice how much better your sleep quality is.

Keep a Notebook Next to Your Bed

Often not being able to sleep is linked to thoughts running around in your head. You're thinking about what's happened during the day and what could happen tomorrow. Maybe ideas pop up and you don't want to forget them.

A simple solution to this is keeping a notebook and pen next to your bed. You can jot down anything that comes into your mind so you don't forget it.

If you have a dream and wake up in the night, you can even write that down so you don't forget it the next morning.

Don't Drink Caffeine in the Afternoon

Ditch the caffeinated drinks in the afternoon if you want to sleep well. It won't help you wind down if you've been drinking tea and coffee all afternoon.

Try not to drink caffeinated drinks after 1 in the afternoon. Try herbal teas as a healthy alternative. Chamomile tea is a great alternative and also helps you sleep.

Try Taking Sleep Supplements

Another way to improve your sleep quality is to take sleep supplements. They help you relax before bed and balance your hormones. Check out the best sleep supplement here.

Find a Routine to Suit You

The best way to get healthy sleep is to experiment with things that work for you. Try getting into a routine and sticking to it.

Your routine can help you master habits to help you sleep well. The most important thing is trying to go to bed at the same time every day.

Good sleep is a major part of a healthy, balanced lifestyle, so analyze the other elements of your life to try and create balance. With a healthy diet, exercise, and regular sleeping hours, you will feel much better.