How To Get The Better Of Sleep At Home?

Do you find it challenging to have a peaceful slumber at night? Not only this situation if faced by you. About 60 million Americans suffer from poor sleep quality. It is recommended that people around the age of 18-60 years have seven or more hours of sleep each night. Inadequate sleep or insomnia gives more inconvenience and leaves you dragging the next day. It makes a negative impact on health and affects both mental and physical health. It affects your memory, concentration, and mood and often leads to serious health ailments such as depression. Overweight, type 2 diabetes, increased blood pressure, and heart diseases. Fortunately, there are easy and natural home remedies that can improve your sleep. There is no need to always depend upon the prescriptions as a sleep aid. 

Here we present some natural remedies to get better sleep at home.

Drink up fluids

Intake of alcohol interferes with sleep, and so avoid it. The following drinks to get sleep are recommended: warm milk, chamomile tea, and cherry juice to those people who have sleep trouble. It is helpful for people who need treatment without any side effects or using traditional medicines. 

Warm milk consists of an amino acid called tryptophan, which stimulates the substance serotonin. Serotonin is involved in the sleep-wake transition. Having chamomile tea gives benefits to green tea, and it is devoid of caffeine. Drinking cherry juice supports melatonin production, which is responsible for the stimulation of a healthy sleep cycle.

Physical activity

Physical activity tends to improve the sleep cycle. Doing aerobic exercise boosts the slow-wave sleep you get. Because aerobic exercises release a chemical substance called endorphin that keeps people awake. Moreover, it increases the core temperature of the body. It signals the body to get up. Regular exercise promotes many health benefits, including increased muscle tone, weight control, and reduces the risk of cardiovascular disease. You should keep in mind that exercise has to be done at the right time. You have to do exercises for 20 to 30 minutes during the daytime to sleep better. It shows that one who suffers from getting sleep should avoid doing exercise within two hours of bedtime, as this may have the opposite effect.

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Can CBD help you sleep? Did this question ever cross your mind? Well in recent years, CBD (cannabidiol) for the treatment of insomnia has risen significantly. CBD is a well-known cannabinoid that does not cause any psychoactive effects, and it aids in sleep. The endocannabinoid system present in the body plays a role in maintaining the functions such as mood, appetite, sleep, etc. The endocannabinoid system is like a network of cannabinoid receptors CB1 and CB2 present in the brain and central nervous system. CBD + CBN sleep tincture interacts with specific receptors, and it has potential effects on the sleep/wake cycle. Additionally to those benefits, CBD also reduces anxiety and pain, which is responsible for poor sleep quality. By reducing these symptoms, it improves sleep. 

CBD is available in various forms, like oil and tincture, capsules, cookies, gummies, etc. You have to buy this product from reputed vendors and ensure the high quality of Pineberry CBD. It does not cause any serious ill effects.

Go dark

Avoid using a smartphone, TV, or any other lights two hours before going to bed. The use of the smartphone affects sleep due to the interference of light from it. The latest recommendation is to use a flashlight when there is a need to get up at night. Because the light offers visual disruption, and it will take up to 30 minutes to drift back off.


It is a hormone that is released in the brain and induces sleep. When there is less exposure to light, melatonin is produced by the body’s response at night. Even after the light abounds after it’s dark outside, from your phone, laptop, or TV. If you are exposed to this unnatural light, it prevents melatonin release. In the absence of melatonin, it is difficult to fall asleep. Here you can use melatonin as a supplement that aids better sleep. Melatonin is available in health stores and online. However, we advise consulting with a doctor before taking melatonin.

Keep cool

Maintaining the temperature is essential to get a night of sleep, and the thermostat is between 65 and 72 degrees. Women who are under menopause might experience hot flashes. They should keep the room temperature as cool as possible. Wear cotton fabrics to bed.

Avoid caffeine in the evening time

Intake of caffeine in coffee and any other forms help to improve an energy level and focus. But due to caffeine consumption in the evening, it may feel difficult to fall asleep and also affects sleep quality.

Stick to a regular bedtime

The recommended sleeping time for a healthy adult is about seven hours per day. You have to follow the sleep timings correctly. Go to bed at a regular time and get up at the same time every day. Try to hold the difference in your sleep schedule on weeknights and weekends to no more than one hour. If you are consistent, your sleep-wake cycle gets normalized. When you get trouble falling asleep at night time, step out of the bedroom and do something relaxing. You can hear music or read something till you feel at ease. After getting tired, go back to bed. Now you will get a night of healthy sleep.

When to see a doctor

When you feel difficult to get sleep even after trying the above tips to improve your sleep habits, you should seek medical advice. The doctor analyzes a person for any sleep disorders and also other conditions that tend to affect sleep. After this, they will advise you on possible treatment options.


When you get enough sleep, it helps to improve energy level, performance, concentration, focus, safety, and overall health qualities. Making lifestyle changes can help people to get a night of better sleep at night. You should avoid intake of caffeine, nicotine, and alcohol at night time before going to bed. Have a light meal at night time and take it at least two hours before going to bed.

Hey guys thanks for reading, let us know your thoughts on the article. Questions are welcomed in the comments as always.

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