Struggling to get a good night’s sleep? It’s a widespread issue, with millions of people dealing with sleep problems daily. From insomnia and stress to poor habits and health conditions, sleep disruptions stem from a variety of factors. Here’s a quick look at the main culprits and how to address them:
- Insomnia: Trouble falling or staying asleep, often caused by stress, anxiety, or chronic pain.
- Poor Sleep Habits: Irregular schedules, screen time, and late-night caffeine disrupt natural sleep cycles.
- Stress and Anxiety: Worry and tension keep your mind racing, making it hard to relax.
- Sleep Apnea: Breathing interruptions during sleep lead to poor rest and daytime fatigue.
- Restless Legs Syndrome (RLS): Uncomfortable leg sensations that worsen at night.
- Diet and Eating Habits: Late meals, caffeine, and alcohol interfere with sleep quality.
- Noise, Light, and Temperature: An uncomfortable sleep environment can prevent deep rest.
- Health Conditions and Medications: Chronic pain, mental health issues, and certain drugs can disrupt sleep.
The key to better sleep is identifying the root cause and making targeted changes. Whether it’s improving your sleep environment, managing stress, or addressing medical issues, small steps can lead to big improvements in your rest and overall health.
6 Reasons You Can't Sleep (And What To Do About It)
1. Insomnia
Insomnia is one of the most common sleep disorders in the U.S., marked by ongoing trouble with falling asleep, staying asleep, or getting back to sleep after waking up too early.
There are two primary types of insomnia: acute and chronic. Acute insomnia is temporary, lasting for days or weeks, and is often triggered by stressful events like losing a job, relationship troubles, or illness. Chronic insomnia, on the other hand, is defined by sleep disturbances occurring at least three nights a week for three months or longer. This type often requires a more in-depth treatment plan.
Several factors can contribute to insomnia, including stress, anxiety, chronic pain (such as arthritis or fibromyalgia), and certain medications like some antidepressants, blood pressure drugs, or over-the-counter pain relievers with caffeine. Hormonal shifts, particularly during menopause or pregnancy, can also disrupt sleep. For example, menopausal symptoms like hot flashes and night sweats can make it difficult to stay asleep.
Environmental factors, such as irregular work hours or inconsistent sleep schedules (sometimes referred to as "social jet lag"), can throw off your body’s natural sleep-wake cycle, known as the circadian rhythm.
Chronic insomnia doesn’t just affect your nights - it can have serious daytime consequences. It’s been linked to a higher risk of depression, workplace accidents, memory issues, and even a weakened immune system.
How to Treat Insomnia
Treating insomnia effectively means addressing both its symptoms and root causes. One of the most recommended approaches is Cognitive Behavioral Therapy for Insomnia (CBT-I). Studies show that CBT-I often provides better long-term results than sleep medications. This therapy focuses on changing thoughts and behaviors that interfere with sleep. Techniques like sleep restriction - limiting time in bed to match the amount of time you actually sleep - and stimulus control, which encourages using the bedroom only for sleep, are key components.
Improving your sleep hygiene is also crucial. Small adjustments, like keeping your bedroom cool and following a consistent bedtime routine (think reading or light stretching to wind down), can help signal your body that it’s time to rest.
Natural sleep aids can be helpful as well. For example, Rejuvia Sleep Spray is a non-habit-forming option designed to support your body’s natural sleep processes without leaving you groggy the next day.
It’s also wise to avoid caffeine in the late afternoon and skip heavy meals close to bedtime. If you’re hungry, opt for a light snack to encourage sleepiness.
For those dealing with stress-induced insomnia, relaxation techniques like progressive muscle relaxation or deep breathing can help calm your mind and ease tension.
Tracking your sleep patterns can provide helpful insights, but don’t get too caught up in the numbers. Instead, focus on how you feel during the day. Fixating on perfect sleep metrics can create unnecessary anxiety, which might worsen insomnia symptoms.
Next, explore how small changes to your daily sleep habits can make a big difference in improving your rest.
2. Poor Sleep Habits
Sleep hygiene refers to the habits and routines that influence how well you sleep. Irregular bedtime schedules, late-night screen use, and too much digital exposure are common culprits that can throw off your natural sleep cycle, leading to the problems discussed in this guide.
When you go to bed at different times every night, your internal clock can get out of sync. This misalignment makes it harder to balance your sleep needs with daily responsibilities. It’s a common issue for people with unpredictable schedules, such as shift workers or college students.
Another major sleep disruptor is excessive screen time before bed. Devices like smartphones, tablets, and TVs emit blue light, which suppresses melatonin - the hormone that helps your body recognize it’s time to sleep. Even short bursts of screen exposure in the evening can make falling asleep more challenging.
What you consume before bed also matters. Drinking caffeine or eating a heavy meal late at night can interfere with deep sleep, while going to bed on an empty stomach might cause you to wake up in the middle of the night.
To improve your sleep, focus on creating an environment that supports rest. Keep your bedroom cool, dark, and quiet, and try to stick to a consistent sleep schedule - even on weekends. These small changes can help you build better sleep habits. Let’s dive into practical ways to reset your routine.
How to Build Better Sleep Habits
Tackling poor sleep habits is key to overcoming insomnia and other disruptions. Start by developing a consistent sleep schedule. Going to bed and waking up at the same time every day - even on weekends - helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Establish a calming pre-sleep routine to signal your body that it’s time to wind down. This could include reading, taking a warm shower, or doing light stretches. The trick is consistency - your body will start to associate these activities with sleep.
Reducing screen time before bed can also make a big difference. Try setting a "tech curfew" or use blue light filters if you need to use devices in the evening. These small changes can help your body transition more easily into sleep mode.
Your sleep environment plays a big role, too. Adjust the temperature, block out light, and minimize noise to create a space that feels comfortable and relaxing. Even small tweaks to your bedroom can help you stay asleep through the night.
Pay attention to what you eat and drink in the hours before bed. Avoid caffeine late in the day, and try not to eat heavy meals too close to bedtime. At the same time, make sure you’re not going to bed hungry, as that can disrupt your sleep as well.
It’s also important to reserve your bedroom for sleep and intimacy only. This helps strengthen the mental connection between your sleeping environment and rest, improving your sleep quality over time.
If you’re looking for additional support, consider natural sleep aids that can help ease the transition to better sleep without creating dependency.
Finally, track how these changes affect your energy and mood. Better sleep isn’t just about clocking more hours - it’s about making sure those hours leave you feeling refreshed and ready to take on the day.
3. Stress and Anxiety
Worries about presentations, bills, or family issues can make falling asleep feel impossible. Stress and anxiety are two of the biggest culprits behind sleepless nights, leaving millions of Americans staring at their ceilings instead of getting the rest they desperately need.
The link between stress and sleep often creates a frustrating cycle. When you're stressed, your body produces more cortisol - a hormone that keeps you alert and on edge. This elevated state of arousal makes it tough for your brain to wind down, even when your body is begging for rest.
Some common stressors that interfere with sleep include work pressures like tight deadlines or job concerns, financial worries such as debt or unexpected expenses, and relationship struggles involving partners, children, or aging parents. Even positive changes - like planning a wedding or starting a new job - can stir up enough excitement and nerves to disrupt your sleep patterns.
For those with anxiety disorders, the problem can be even worse. People with generalized anxiety disorder often face "bedtime worry" - a flood of anxious thoughts that seem to grow louder in the stillness of night. Concerns about worst-case scenarios, health, or social interactions can keep your mind spinning long after the lights are out.
Physical symptoms of anxiety also play a role. A racing heart, tense muscles, or shallow breathing can make it nearly impossible to relax. Some people may experience night sweats or restlessness, struggling to find a comfortable position. Let’s take a closer look at how to tackle these stressors and reclaim restful sleep.
How to Reduce Stress for Better Sleep
The good news? There are simple, effective ways to ease stress and set yourself up for better sleep.
Deep breathing exercises are a great place to start. One popular method is the 4-7-8 technique: inhale deeply for 4 counts, hold your breath for 7 counts, and then exhale slowly for 8 counts. This helps signal your body to relax and prepares your mind for sleep.
Progressive muscle relaxation is another effective tool. Start with your toes, tensing each muscle group for about 5 seconds before releasing. Work your way up through your legs, torso, arms, and face. Focusing on the contrast between tension and relaxation can calm both your body and your racing thoughts.
Creating a worry window can also keep anxious thoughts from creeping in at bedtime. Set aside 15-20 minutes earlier in the day to jot down your concerns and brainstorm solutions. This practice helps contain your worries to a specific time, so they don’t follow you to bed.
Mindfulness meditation is a powerful way to quiet your mind. Spending just 10 minutes on a guided meditation before bed can help you observe your thoughts without getting caught up in them. Many apps and online resources offer beginner-friendly meditation sessions designed to prepare you for sleep.
For added support, consider natural stress relief options like Rejuvia Calm Spray. This oral spray uses all-natural ingredients to help calm your mind quickly, without creating dependency. Its fast-absorbing format makes it an easy addition to your bedtime routine.
Journaling can also help you process daily stress. Spend a few minutes writing about your day, focusing on both the challenges and the positives. This practice can bring closure to your day and prevent your mind from replaying events once you’re in bed.
If work stress is a major issue, establish clear boundaries between work and personal time. Avoid checking emails or taking work-related calls in the hours leading up to bedtime. Create a simple ritual - like changing clothes or washing your hands - to symbolically leave work behind when you get home.
Managing stress and anxiety takes time and patience. Experiment with different techniques to find what works best for you. The goal is to create a sense of calm and safety that helps your mind and body naturally transition into rest mode.
4. Sleep Apnea
Sleep apnea is a condition that interrupts breathing during sleep, often accompanied by loud snoring. According to Johns Hopkins Medicine, "As snoring gets louder, chances of having sleep apnea are greater and greater". A bed partner might notice a distinct pattern where snoring is broken by pauses in breathing:
"If you have apnea, your bed partner might notice that the snores are punctuated by pauses in breathing. Those are apnea episodes, and they can recur hundreds of times a night." - Johns Hopkins Medicine
These breathing pauses not only disrupt sleep but also point to potential health concerns.
When sleep is repeatedly interrupted, it prevents the body from entering the deep, restorative stages of rest. People with sleep apnea often show signs of restlessness - tossing, turning, or sudden jerking movements - that can disturb the sleep environment. Even after what seems like a full night's sleep, you might wake up feeling groggy or find yourself nodding off during the day. Poor sleep also weakens the immune system, making you more prone to illnesses. As Johns Hopkins Medicine puts it, "There are all kinds of spillovers from bad quality sleep into daytime activities".
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5. Restless Legs Syndrome
Restless Legs Syndrome (RLS) impacts 7% to 10% of people in the United States, making it one of the leading causes of disrupted sleep. This condition is marked by uncomfortable sensations in the legs - often described as tingling, crawling, or aching - that lead to a strong urge to move them, especially during rest or bedtime.
Symptoms of RLS tend to worsen in the evening and nighttime, just when you’re trying to wind down and sleep. You might find yourself frequently shifting positions, walking around, or stretching your legs in an attempt to ease the discomfort. Unfortunately, this constant movement prevents the stillness needed for restful sleep.
Research suggests that RLS may be linked to disrupted dopamine regulation in the basal ganglia, a part of the brain responsible for controlling movement. Several factors can either cause or aggravate RLS symptoms.
One of the most common triggers is iron deficiency. Even if your blood tests show normal iron levels, your brain might still have low iron, which can lead to RLS. In fact, iron deficiency is considered a primary cause of the condition.
Genetics also play a big role, especially for individuals diagnosed before age 45. RLS is often inherited through an autosomal dominant genetic trait, meaning it can be passed down from a parent. The condition is more frequently seen in women and white individuals, and the likelihood of developing RLS increases with age.
Certain medical conditions can also trigger secondary RLS. These include anemia, pregnancy, diabetes, kidney disease, and peripheral neuropathy. Additionally, some medications - like antihistamines, antidepressants (especially SSRIs), and antinausea drugs - can worsen symptoms.
Lifestyle factors can further influence RLS severity. Alcohol, caffeine, nicotine, stress, and sleep deprivation are all known to make symptoms worse. Poor sleep, in particular, can create a vicious cycle by exacerbating RLS.
How to Manage Restless Legs Syndrome
Addressing RLS starts with identifying and managing its triggers. A key first step is checking your iron levels with a doctor. Since low iron is a common cause, a simple blood test can help determine if it’s contributing to your symptoms. Even if your iron levels are in the "normal" range, your doctor might recommend supplements if they’re not at an optimal level.
Incorporating regular leg stretches into your routine can also help. Gentle stretches for your calves, hamstrings, and ankles - especially before bedtime - can ease discomfort. A warm bath or light leg massage before bed may also provide relief.
If lifestyle changes don’t bring enough improvement, a medical evaluation is crucial. Your doctor can check for underlying conditions like diabetes or kidney disease that might be triggering your RLS. They can also review your medications to see if any are contributing to the problem.
Keeping a symptom diary can be incredibly useful. Track when your symptoms are at their worst, along with details like what you ate or drank, your stress levels, and how well you slept the night before. This information can help your doctor create a more tailored treatment plan.
For severe cases, prescription medications designed specifically for RLS are available. These can provide significant relief but should be used under a doctor’s supervision, especially after addressing potential causes like iron deficiency or medication side effects.
6. Diet and Eating Habits
Your diet can have a big impact on how well you sleep, just like stress and poor sleep habits. Let’s dive into how the timing of your meals and the kinds of foods you eat can influence your rest.
Eating or drinking too close to bedtime - within about an hour - can disrupt your sleep. That’s because digestion can interfere with your body’s ability to fully relax, often leading to more frequent awakenings during the night. Caffeine is another culprit. If you consume it in the late afternoon, it can delay melatonin production, making it harder to fall asleep.
The timing of your last meal is just as important as what’s on your plate. Eating right before bed can strain your digestive system, increasing the chances of acid reflux, heartburn, and restless sleep. Certain foods are particularly problematic. Spicy and high-fat meals can raise your body temperature and trigger acid reflux, while sugary snacks or drinks may cause blood sugar spikes that disrupt your sleep cycle. Acidic foods, like tomatoes and citrus, can also lead to heartburn, making it harder to stay asleep.
Alcohol, though it might make you feel drowsy at first, can interfere with REM sleep and cause you to wake up more often during the night.
How to Eat for Better Sleep
Now that we’ve covered how diet can interfere with sleep, here are some practical tips to help you make better food choices for restful nights.
- Time your meals carefully: Try to finish heavy meals 2–4 hours before bed, and for the best results, avoid eating altogether within 4–6 hours of bedtime. If you need a snack closer to bedtime, go for something light and steer clear of foods that commonly disrupt sleep.
- Watch your caffeine intake: Caffeine can linger in your system for 6–8 hours, so that afternoon coffee might still be keeping you up at night. Avoid caffeine later in the day to help your body wind down naturally.
- Choose lighter dinner options: Focus on meals that are easier to digest, like lean proteins, vegetables, and whole grains. Avoid heavy, fatty, or spicy dishes that can cause discomfort or disrupt sleep.
- Snack smart before bed: If you’re feeling hungry, opt for a small snack that combines protein and complex carbohydrates. A handful of nuts or a slice of whole grain toast with a thin spread of nut butter can be good choices.
- Limit evening alcohol: While a drink might help you relax initially, it can disrupt your sleep later. If you do drink, aim to finish at least 3–4 hours before bed to reduce its impact on your rest.
For a more personalized approach, consider keeping a food and sleep diary for a week or two. Write down what you eat, when you eat it, and how well you sleep each night. This can help you identify specific foods or habits that might be affecting your sleep quality.
7. Noise, Light, and Temperature Issues
The atmosphere in your bedroom has a huge impact on how well you sleep. Even small disturbances can interrupt the deep, restorative sleep your body needs. Three environmental factors - noise, light, and temperature - are often the culprits behind sleepless nights.
Take noise, for example. Everyday sounds like traffic, barking dogs, or even the low hum of appliances can disrupt your ability to fall or stay asleep. Your brain remains alert to sounds even while you’re sleeping, so sudden noises can pull you out of deep sleep stages, leaving you groggy and unrested.
Light exposure is another big factor. Your internal body clock, known as the circadian rhythm, is directly influenced by light. Even dim light from street lamps or glowing electronics can signal your brain to stay awake. Blue light from screens is especially problematic because it interferes with melatonin production - the hormone that helps you wind down for sleep.
Then there’s temperature. If your room is too hot or too cold, your body has to work harder to regulate its core temperature, which can interrupt your sleep. A warm room might make you toss and turn, while a chilly one can make it hard to relax enough to fall asleep.
Interestingly, even subtle changes, like an air conditioner cycling on and off, can fragment your sleep without you realizing it.
How to Fix Your Sleep Environment
Transforming your bedroom into a peaceful sleep haven starts with addressing noise, light, and temperature issues. Small changes can make a big difference in creating a space that promotes uninterrupted rest.
To tackle noise, figure out what’s causing the disturbances. A white noise machine or a fan can help mask unwanted sounds, while earplugs can block them out entirely (though they might take some getting used to). If household noises like snoring or pets are the issue, try rearranging your sleeping area or creating more distance from the source.
Controlling light is often simpler. Blackout curtains or an eye mask can block out outdoor light, and covering electronic devices can eliminate those distracting glows. If you rely on a clock, choose one with a dim red display, as it’s less disruptive than blue or white light.
Regulating temperature is key to staying comfortable. Experts recommend keeping your bedroom between 65°F and 70°F. Use breathable bedding, a fan, or layered blankets to help you adjust warmth as needed. Pay special attention to your bedding materials - natural fabrics like cotton, linen, or wool are better at allowing airflow and preventing overheating compared to synthetic options.
For a more personalized approach, try a sleep environment audit. Spend a night observing every sound, light source, and temperature fluctuation in your room. This can help you pinpoint specific issues you might not have noticed before, so you can make targeted changes to improve your sleep quality.
8. Health Conditions and Medications
Sometimes, the root of your sleepless nights isn't about your bedtime routine or your environment - it’s your health. Chronic medical conditions and the medications used to treat them can wreak havoc on your sleep, creating a cycle where poor sleep worsens your health, and vice versa.
Here’s a closer look at some health issues and medications that might be interfering with your rest.
Chronic pain conditions like arthritis, fibromyalgia, or back injuries can make it nearly impossible to find a comfortable sleeping position. The constant discomfort keeps your body on high alert, preventing you from reaching the restorative stages of sleep your body craves.
Mental health conditions are another major culprit. Depression can lead to trouble falling asleep or waking up too early, while anxiety often leaves your mind racing when you’re trying to relax. If you have bipolar disorder, you might swing between sleepless manic phases and excessive drowsiness during depressive periods.
Metabolic conditions such as diabetes can disrupt sleep with frequent nighttime trips to the bathroom. Blood sugar fluctuations can also cause restlessness, vivid dreams, or even night sweats. Thyroid disorders, whether they speed up or slow down your metabolism, can throw off your body’s natural sleep-wake cycle.
Cardiovascular issues like heart disease or high blood pressure can lead to sleep disturbances through symptoms like shortness of breath, chest discomfort, or needing to sleep propped up on multiple pillows. Certain heart medications, especially beta-blockers, can further disrupt sleep by interfering with melatonin production.
And then there are the medications themselves. Many commonly prescribed drugs come with sleep-related side effects that often go unnoticed. For example, antidepressants like SSRIs (such as sertraline or fluoxetine) can lead to insomnia or unusually vivid dreams. Stimulants for ADHD, corticosteroids for inflammation, and some blood pressure medications can also make it difficult to fall or stay asleep.
Even over-the-counter options can be tricky. Antihistamines, often marketed as sleep aids, might help you fall asleep but can leave you feeling groggy and unrested the next day. Meanwhile, decongestants containing pseudoephedrine can act as stimulants, keeping you awake when you’re trying to wind down.
When internal health factors are at play, addressing them requires a thoughtful, targeted approach.
How to Handle Medical Sleep Disruptions
Managing health-related sleep issues is a team effort that starts with your healthcare provider. The goal? Treat your medical conditions effectively while minimizing their impact on your sleep.
Review your medications. At your next doctor’s visit, bring a complete list of everything you take, including prescriptions, over-the-counter drugs, supplements, and herbal remedies. Many people don’t realize that something as simple as an afternoon allergy pill or an evening pain reliever might be affecting their sleep later. Ask your doctor about the timing of your medications - sometimes, a small adjustment in when you take them can make a big difference.
Address chronic pain. If pain is keeping you up, work with your doctor to explore options like adjusting medication timing, trying non-drug therapies such as physical therapy or meditation, or switching to sleep-friendly pain medications. For some, long-acting pain relief taken before bed can help them sleep more soundly.
Tackle mental health challenges. Treating conditions like depression or anxiety often requires addressing both the mental health issue and its impact on sleep. If your antidepressant is causing insomnia, your doctor might tweak your dosage, switch you to a different medication, or add a sleep aid. Cognitive behavioral therapy for insomnia (CBT-I) is also a highly effective tool for those with anxiety or depression-related sleep problems.
Keep a sleep diary. Track your sleep patterns, medication schedule, and symptoms for at least two weeks before your next appointment. This detailed log can help your doctor identify patterns and make more informed adjustments to your treatment plan.
Explore alternatives. If a particular medication is essential but disrupting your sleep, there may be other options within the same drug class that are less likely to cause problems. Sometimes, switching from an immediate-release to an extended-release version - or vice versa - can make a noticeable difference.
Coordinate care. If you’re seeing multiple specialists, make sure they’re all on the same page. For example, your cardiologist might not realize that a sleep aid prescribed by your psychiatrist could interact with your heart medication. Designating your primary care doctor as the point person can help prevent conflicting treatments.
Improving sleep when health issues are involved takes time. Medication changes often need to be gradual, and it can take weeks to notice the full effects. Be patient, but also advocate for yourself - if something isn’t working, speak up and explore other options with your healthcare team.
Conclusion
Getting quality sleep is within reach, yet millions of U.S. adults - somewhere between 50 to 70 million - struggle with sleep disorders. Shockingly, over 60% of them have never even brought up their sleep concerns with a doctor. By identifying what’s holding you back, you can take steps toward better rest.
Some of the most common sleep disruptors are easier to tackle than you might think. Whether it’s setting your bedroom thermostat to a cool 65–68°F, cutting out late-day caffeine, or discussing medication timing with your physician, small, targeted adjustments can make a big difference.
You might also consider natural, non-habit-forming aids as part of your plan. The key is to pinpoint the specific factors affecting your sleep and tailor solutions to fit your needs, rather than relying on one-size-fits-all methods.
FAQs
How can I tell if my sleep problems are caused by insomnia or a condition like sleep apnea?
To determine whether your sleep troubles are due to insomnia or something else, like sleep apnea, it’s important to recognize the signs. Insomnia typically involves difficulty falling asleep, staying asleep, or waking up earlier than desired. These struggles are often paired with daytime issues like fatigue, irritability, or trouble focusing. However, insomnia doesn’t usually come with breathing-related symptoms.
Sleep apnea, on the other hand, is characterized by loud snoring, gasping for air, or noticeable pauses in breathing while asleep. These interruptions can disrupt your rest, leading to fragmented sleep and persistent tiredness during the day. If you or someone else observes these breathing-related symptoms, it’s wise to consult a healthcare professional. A sleep study may also be recommended to get an accurate diagnosis.
What changes can I make to lower stress and anxiety that might be keeping me up at night?
Reducing stress and anxiety plays a big role in improving your sleep quality. One of the easiest ways to start is by maintaining a regular sleep schedule - yes, even on weekends. This consistency helps keep your body’s internal clock on track, making it easier to fall asleep and wake up naturally.
Physical activity is another key player here. Activities like walking, jogging, or yoga not only improve your overall health but also help ease stress and encourage relaxation. Pair this with daily relaxation techniques - think deep breathing, meditation, or mindfulness exercises - and you’ll be setting the stage for better rest.
Be mindful of what you consume in the evening. Caffeine and alcohol can disrupt your ability to fall asleep and stay asleep, so it’s best to avoid them as bedtime approaches. Spending time outdoors during the day, especially in natural sunlight, can also work wonders for balancing your sleep-wake cycle.
Don’t overlook the power of a well-balanced diet filled with whole foods. And when it comes to your sleeping environment, aim for a quiet, dark, and cool room - around 65°F is often the sweet spot for comfort. These small but steady adjustments can have a big impact on your sleep and overall health.
What foods or eating habits can help you sleep better naturally?
Certain foods and eating habits can play a role in improving your sleep naturally. For example, foods packed with tryptophan - like turkey, chicken, eggs, cheese, fish, quinoa, and pumpkin seeds - can help your body produce serotonin and melatonin. These hormones are essential for regulating your sleep cycle. Adding fiber-rich choices such as beans, oatmeal, and whole grains to your meals may also support better rest.
To get the most out of your diet for sleep, aim for balanced meals throughout the day. Steer clear of heavy dinners, caffeine, or sugary snacks in the hours leading up to bedtime. Combining these dietary tips with healthy sleep habits can lead to noticeable improvements in the quality of your sleep.
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