When it comes to sleep, both quality and quantity count. Insufficient or poor-quality sleep can go beyond becoming an inconvenience to actually causing wide-ranging health problems. Though we are advised to get at least 7-8 hours of sleep a night, most of us can’t seem to reach our goal. This can lead to complications like obesity, insulin-resistant diabetes, heart disease and even impaired mental performance. But how to get better sleep is the question. Well, here are some tips to help you out.


1) Skip the artificial light at night: Human bodies respond to light. Our bodies release melatonin when the sun goes down to help us sleep. Unfortunately, blue light emitted by our gadgets and screens disrupt this production and cause insomnia or disturbed sleep. Use a blue light filtering app or device or better yet, stop using your gadgets two hours before bed. Can’t seem to shake off the habit? A melatonin dietary supplement may help!

2) Eat those carbs: Meals rich in tryptophan send messages to the pineal gland that help one sleep. Eating carbs for the last meal of the day primes your body for better and restful sleep, so treat yourself to that roast potato before dinner.

3) Keep things cool and dark: Cool and dark bedrooms are more conducive to sleep. As mentioned earlier, the darkness boosts melatonin production, but the drop in temperature is what actually stimulates your body to go to sleep. Hot or warm bedrooms lead to impaired sleep quality.

4) Stress management: The more stressed you are, the harder you will find it to sleep. This is because your body is primed for the fight or flight response and it needs a long cool-off period to go back to normal. Practice stress-busting exercises like yoga, meditation or deep breathing to manage your stress and get better sleep. 

5) Physical exercise: Being in good physical condition also helps with insomnia, this is because it helps regulate your diurnal rhythm and produce melatonin. Physical exercise also helps beat stress so that is another bonus!

6) Sleep supplements: Infusions like chamomile or Pure Nutrition’s Deep Sleep Infusion tea helps your body calm down and unwind, while others like Pure Nutrition Melation naturally increases your body’s melatonin levels which makes it easier for your body to nod off. Certain teas like Deep Sleep Infusion also contain active ingredients like magnesium-rich nutmeg and lemongrass and camomile tea that improves serotonin levels and makes it easier to fall asleep.


Life without sleep is a painful experience. Simple adjustments to your lifestyle such as these can help you gain a more restful night’s sleep.