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How to Improve Your Sleep Habits

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Are you tossing and turning all night long? If you’re having trouble falling asleep, you’re not alone. Insomnia is a common issue that affects  millions of Americans . To understand why you’re struggling to fall asleep, let’s take a closer look at some of the most common causes of insomnia.

Stress & Anxiety

Stress and anxiety can be significant contributors to insomnia. As your worries build up throughout the day, they can carry over into your nighttime hours, making it difficult to relax and fall asleep. If stress or anxiety contribute to your insomnia, try taking time each day for relaxation activities such as yoga or meditation. Also, ensure you don’t engage in stressful activities immediately before bedtime, as this will increase your difficulty falling asleep.

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Caffeine Intake

Caffeine is known for its ability to make people more alert and energized. However, its effects can last up to 12 hours after consumption, so if you drink coffee late in the afternoon, it could still impact your sleep at night! Try gradually decreasing your caffeine intake until you find the perfect balance of alertness during the day and quality sleep at night.


If you smoke regularly, you could be causing yourself to have insomnia. Nicotine is a stimulant, so you’ll likely feel more alert and  energized after consuming it . Unfortunately, this can make it difficult for your body to relax at night when it’s time for bed. If you want better sleep, try quitting smoking or reducing your overall intake.

Oral Pain

Lastly, there’s oral pain caused by oral diseases such as periodontitis . The pain from these diseases can make it difficult to fall asleep and stay asleep at night. Prevention will always be better than cure when it comes to oral pain. You can get a  replacement tooth  for a tooth you’ve lost, as this can ensure that bacterial build-up won’t happen in your mouth. It can help patch the gap where the tooth used to be and prevent bacteria and viruses from making their home there.

How to Have a Good Night’s Sleep?

If a good night’s sleep is eluding you, it might be time to change your life. Here are ways to do that.

Establish a Routine

Your body loves routines because they give it structure  and allow you to be organized. Having a consistent bedtime will help you wind down from the day and set yourself up for success the next morning. Try going to bed at the right time and waking up at designated times in the morning. Even if you don’t have anything scheduled for the next day, having regular sleeping hours will train your body and mind to feel sleepy as soon as you hit the pillow.

Designate Your Bedroom for Sleep

Your bedroom should be used exclusively for sleeping—not eating, studying, or watching TV. This helps create strong associations between the bedroom and restful sleep. Make sure your room is dark, quiet, and cool with comfortable bedding, so it’s inviting when it’s time to go to bed. If possible, remove any distractions like TVs or computers from your bedroom so that your mind can focus on relaxing instead of entertaining itself before falling asleep.

Unplug Before Bedtime

It can be hard to put your phone down at night! But try not to look at screens within an hour of bedtime; this includes phones, tablets, TV screens, or laptops. The blue light emitted from these devices can interfere with your circadian rhythm—the 24-hour timeline that tells your body when it’s time to wake up and fall asleep—and make it more difficult for you to get quality restful sleep. Instead of using electronics before bedtime, take some time for yourself by reading a book or doing relaxation exercises such as deep breathing or stretching.

Sleep Aids

If all else fails and you still struggle to fall asleep at night, then it might be worth trying out an over-the-counter sleep aid such as melatonin or chamomile tea. While these natural remedies won’t necessarily cure your insomnia overnight, they could give your body the boost it needs for you to start getting quality rest again regularly. Make sure you speak with your doctor first if you plan on taking any type of supplement or medication, as they can help determine which would work best for you based on your individual needs and lifestyle.

Improving your sleep habits doesn’t have to be complicated! Following the tips above can help you get your body’s rest. And once you start feeling rested and rejuvenated, chances are good that you’ll be able to tackle any other challenges that come your way with ease!

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