5 Habits for a Better Night’s Sleep
They say you don’t know what you’ve got until it’s gone.
Sleep is one of those things.
If you’ve found yourself struggling to fall asleep, if you lie awake watching the minutes and hours tick by, or if you’re starting your day at 3:00a.m. (because you KNOW you’re not going to go back to sleep)… then you know exactly what I’m talking about.
You don’t need sleeping pills—and you also don’t need to suffer in silence.
Chances are you’re sabotaging your sleep without even realizing it.
Here’s how to fix it.
Your sleep environment—or sleep hygiene—can make or break a good night’s rest.
Here are my top suggestions for how to stop sabotaging your sleep.
- Set your circadian rhythm.
This involves getting plenty of blue light during the day—and avoiding it at night.
The blue light from the sun tells your body it’s time to be awake. If you’re flooding your eyes with blue light late into the evening with your TV, smartphone, or tablet, then you’re literally sabotaging the very signals your body needs to be able to fall asleep when you’re supposed to.
That’s because too much blue light shuts down your body’s production of the sleep hormone, melatonin.
- Stop overthinking.
Easier said than done, yes, but if you want true rest at night, you have to rest your mind as well.
One way to help your brain turn off is to write a to-do list for the next day. This can give you a plan and lets your brain know it doesn’t need to worry about it.
When a thought pops into your head, instead of following the rabbit trail and taking the bait, let it go.
- Make your bed.
This one might seem strange, but by making your bed in the morning—and therefore needing to turn it down at night—you’re sending a signal to your brain that it’s time to sleep.
Not only that, but studies have shown that people who make their bed in the morning tend to be more productive during the day.
This could also help you worry less about what didn’t get done.
- Create a bedtime routine.
Turning down the bedcovers is part of a larger bedtime routine that tells your body to get ready for sleep.
Other routines could include dimming the lights, meditating, listening to relaxing music, or reading.
- Make sure your room is cool.
Nothing can sabotage a good night’s sleep like a hot space. Instead, set the thermostat extra low and cover up with blankets.
Your body temperature rises as you sleep, so if your bedroom is too warm to begin with, you’ll be tossing and turning for sure.
P.S. There’s another lifestyle change that’s been proven to boost the quality and quantity of your sleep. Click here to read about it.
Written By Dr. Richard Gerhauser, M.D.
For years he’s been the trusted doctor for celebrities, world-class athletes, and countless seniors looking to reclaim their health.
And now…for the first time ever… he’s making his medical breakthroughs available to readers all across America.
Dr. Richard Gerhauser, M.D. is one of the most pioneering and innovative minds in medicine today – and he delivers cutting-edge cures each month through his Natural Health Response newsletter.
Natural Health Response readers get full access to Dr. Gerhauser’s protocols for chronic pain… heart disease… diabetes… Alzheimer’s… and even cancer. These are the very same treatments Dr. Gerhauser recommends to his own patients at his practice in Tucson, Arizona.
In addition to being a board-certified medical doctor, Dr. Gerhauser has earned two master’s degrees and has served as a clinical professor at the University of Arizona.
And as a physician at the world-famous Canyon Ranch, Dr. Gerhauser treated celebrities from around the world who paid dearly for the type of next-generation health information he provides Natural Health Response readers each month.
View More Free Articles
12 Weeks to Better Brain Function
Big Medicine believes you need a different pill (or PILLS) to treat every disease. But nature is FAR more efficient than that. It works in more overlapping, synergistic ways to keep you in good health. You know… the two-birds-with-one-stone method. For example, a new study reveals that one type of food typically associated with GUT...
Ancient Art Restores Ideal Blood Pressure?
High blood pressure is a leading risk factor for heart disease. Currently, about 67 million Americans have hypertension—while another 119 million are sitting on the brink with prehypertension. That’s half of ALL people in the U.S.! But research has revealed a unique way to reign your blood pressure back in… driving it into the normal...
Common Habit Spikes Diabetes Risk 41%
There’s no doubt that diet and weight play their part in the development of type 2 diabetes. But there’s more to avoiding—or even reversing—this disease than cutting out sugar or dropping a few pants sizes. In fact, a recent study identified a surprising (non-diet) factor that can send your risk of diabetes soaring by 41...
Kick Pain with this DRUG-FREE Ancient Therapy
When I was practicing medicine at Canyon Ranch Medical Center, one treatment stood out from the rest. I’ve seen this ancient practice relieve all kinds of pain… including back, foot, and migraine agony. Although the therapy has been used for thousands of years with remarkable success, modern scientific studies are limited. And no one knows...
Boost Muscle Recovery for Healthy Aging
Stronger muscles are critical for heathy aging. They increase our balance, reducing falls and fractures. And healthy muscles are vital for maintaining an independent life as you make your way through your senior years. But did you know that in order to build muscle, you have to tear it down first? That’s what strength training...
DEATH by Ultra-Processed Foods?!
There’s no doubt about it… a diet high in ultra-processed foods (UPFs) will kill you, one way or another. Last week, I told you about a common ingredient in these foods that’s been tied to an increased risk of cancer—especially of the breast and prostate. (Catch up here.) Now, there’s ANOTHER alarming study you need...
The TRUTH About Quitting Smoking at ANY Age
Smoking is the number one cause of lung cancer. However, if you’ve smoked for most of your life, you might think it would be pointless to quit now. After all, the damage is already done, and the cards have been dealt. But if you believe that, you’ll be blown away by what I tell you...
How Many Steps to Take for Heart Health
Walking is excellent for your heart. But how much do you need to do to really make a difference? The standard step count for heart health is considered 10,000 steps daily. It’s a daunting number for many folks. If this is you, it could cause you to quit before you’ve even started. Well, I’ve got...
Food Additive Sends Cancer Risk SOARING 46%
At what point did food stop being… food? Most of the junk from the center aisles of the grocery store is loaded with more chemicals, sugar, and preservatives than ACTUAL nutrients. Try reading the labels on those ultra-processed foods, and you’re in for a surprise. The ingredients list is so long that you’ll need a...
Weird Fat Linked to Brain SHRINKAGE
You know that excess weight harms your heart. That’s not news. And besides, should you ever forget, your doctor will surely remind you. But did you know being overweight can hurt your brain, too? In fact, a recent study revealed that excess pounds could be especially harmful if you’re already at a high risk for...