5 secrets to a better night’s sleep

What if there was a simple way to look great, reduce stress, and improve your mood—all at the same time?

Luckily, there is! The answer is a good night’s sleep.  

What is a good night’s sleep?
Quality of sleep depends on a number of factors—namely, how many hours of sleep you get a night on average and how often your sleep goes uninterrupted.  

If you’re between the ages of 18 and 64, the National Sleep Foundation recommends between seven and nine hours of sleep a night. If you’re 65 or older, you should aim for between seven and eight hours.

How to fall (and stay) asleep
Before you resort to sleeping pills—or counting sheep—try these five natural alternatives instead.

1. Optimize your bedroom—Environment plays a crucial role in how well you sleep. Ideally, your room should be dark, cool, and quiet. Achieve this with options like blackout curtains, a fan, and a white noise machine.
2. Get regular exercise—Even light forms of exercise like a brisk, relaxing walk through the park can be enough to set yourself up for a better night’s sleep. Aim for at least 30 minutes of moderate exercise a day.
3. Ease your mind—You’re not alone if racing thoughts are the culprit behind your lack of shut-eye. To ease your mind, try engaging in a relaxing activity an hour or two before bedtime—like a warm bath or a lighthearted read. Taking some time to unwind before bed may also help prevent teeth grinding, a condition often caused by stress and anxiety.
4. Raise your body temperature—Research suggests that taking a hot shower or bath before bed helps increase blood circulation, which, in turn, helps you sleep better. Try this method between two and three hours before bedtime.
5. Treat underlying health issues—Common conditions like temporomandibular joint dysfunction (TMJ), or a compromised movement of the jaw joint, can wreak havoc on your sleep quality if left untreated. Consider asking your dentist about a custommade splint to reduce jaw pain while you sleep.

While these methods might prove helpful, keep in mind that they may not work for everyone. If you still have trouble sleeping, please consult a doctor to rule out any potential sleep disorders.