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15 natural ways to improve your sleep

  • Try tart cherry juice

    The secret to better sleep might be lingering down the juice aisle of the supermarket—tart cherry juice. It contains high levels of melatonin. A 2011 study showed that participants who drank tart cherry juice concentrate for a week experienced longer sleep duration and had significantly higher levels of melatonin in their urine than people who took a placebo.

  • Drink warm milk before bed

    A glass of warm milk before bed may give your brain the same effect as tryptophan, the sleep-inducing substance found in turkey and other proteins, according to Johns Hopkins Medicine. Take this natural sleep aid one step further by adding turmeric, cinnamon, peeled ginger, and honey to create golden milk, which may lower anxiety levels and ultimately provide better rest, according to Tiffany La Forge of Healthline.

  • Do aerobic exercises in the morning or afternoon

    Hitting the gym regularly can improve the symptoms of insomnia in adults who have proper sleep hygiene, according to a 2010 study in Sleep Medicine. However, time your exercise properly: Aerobic exercise, such as bike rides, runs, and dance, can release endorphins that may keep you awake if you work out too late in the day. Try to avoid rigorous physical activity in the two hours leading up to bedtime, according to Johns Hopkins Medicine.

  • Turn down the thermostat in the bedroom

    The body naturally decreases its temperature to get you in the mood for rest when it’s time for bed. Setting the bedroom thermostat somewhere between 60 and 67 degrees Fahrenheit can help enhance the body’s ability to cool you down, according to the National Sleep Foundation.

  • Keep the lights off

    It might sound obvious, but a dark environment is critical to letting your body know you’re ready to rest. For better sleep, get dark shades for your windows, turn off all smartphones and light-emitting devices, and avoid flicking on the bathroom light if nature calls in the middle of the night, according to Johns Hopkins Medicine.


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