10 remedies for Better Sleep

Better sleep has so many benefits for better health. If you get at least 7-9 hours of good sleep per night you can have better heart health, better memory, less stress, improved weight loss, and let us not leave out better libido. If you are having trouble sleeping try these things to see if you too can get better sleep for better health.

Turn off the blue light

Leave the phone, tablet, or computer out of the bedroom unless you are using an app to help you sleep. You should turn off any blue light within 1 hour of sleep. The light can be a stimulant making it hard for your brain to shut down. So turn off the electronics an hour before bed and focus on better sleep.

Animals and children out

Pets and kids rely on us to take care of them. You need good sleep to be healthy; so if your pets are a source of "awakenings," leave them on the floor or out of the room. The same can be said for your kids. Get them sleeping in their own space as soon as you can. They will sleep better and so will you. We all need adequate space in bed and no interruptions to get good sleep. Pets and kids can be the worst sleepers so don't allow them to steal your health. You need to be healthy to take care of them for the long haul.


Whether you work 1st,2nd, 3rd or or swing shift our brain tells us it's time to sleep when there is darkness. For better sleep, make sure there is no light invading your space. Light tells our brain it's daytime so make our sleeping space as dark as possible.

Stick to a routine

Your sleep rhythm doesn't know a work day from a day off. Try your best to keep to the same routine on your days off as you do during work. You may need to sleep an hour longer on your days off but stick to your routine as close as possible so you don't throw your internal clock off balance. Remember if you are getting good sleep during the work week you shouldn't need the extra sleep on your days off.


If you can do some sort of aerobic exercise 4 times a week, it can improve your sleep quality. Preferably, don't do it just before bed though or you'll be too worked up to sleep.


Stop ingesting as much caffeine and no sugar binging after 4. Contrary to popular belief dinner should be your lightest meal so no spicy or heavy foods. Don't eat or drink stimulants after a certain time every day.


Smokers are more likely not to feel rested after a night of sleep. Maybe because nicotine is a stimulant and your body goes through withdrawals while you are sleeping. - Maybe another reason to quit!

No Alcohol

Alcohol may make you relax and get sleepy, but when it wears off it may make it hard for you to get to sleep.


A cooler room will reduce your core temperature and will help you get to sleep faster and sleep deeper. The recommended temperature is about 65 degrees F. So save some money in the winter and reduce that temperature. In the summer, use lighter blankets so you don't have to turn it as low.