--- title: 10 Simple Tips for Better Sleep Month | Pure Wellness description: Not getting enough sleep is nothing to brag about. It’s estimated that 35% of Americans aren’t getting the recommended 7+ hours of sleep each night, which can lead to a variety of health problems. Insufficient or inadequate sleep causes serious concerns such as high blood... image: https://blog.pureroom.com/hubfs/Imported_Blog_Media/PW_BSC_Social_Image_B2C.jpg --- # 10 Simple Tips for Better Sleep Month May 7, 2019 10:41:48 AM Posted by [ Pure Wellness ](https://blog.pureroom.com/author/pure-wellness) Not getting enough sleep is nothing to brag about. It’s estimated that 35% of Americans aren’t getting the recommended 7+ hours of sleep each night, which can lead to a variety of health problems. Insufficient or inadequate sleep causes serious concerns such as high blood pressure, anxiety, reduced concentration and a weakened immune system. The Better Sleep Council is sponsoring Better Sleep Month in May to help raise awareness about the benefits and the need for consistent, high-quality sleep. If you’re concerned about the amount or quality of your sleep, try these tips to feel better, have more energy and be your best every day! **1. Get more sunlight.**  Sleep works through a biological sleep/wake cycle called the circadian rhythm. Exposure to the daytime sun will help set your body’s circadian rhythm so you’ll be ready for sleep in the evening. **2. Exercise during the day. ** Regular physical activity also helps your body maintain a healthy sleep/wake cycle. Just don’t exercise too late in the evening or you may find yourself restless. **3. Avoid naps.**  While naps may seem like a good way to get additional rest, they actually disrupt your sleep cycle and can make it more difficult to fall asleep later. **4. Reduce caffeine and alcohol.  **These mood-enhancing substances alter your natural sense of energy and fatigue, so you’ll want to eliminate them from your diet, especially in the afternoon and evening. **5. Improve your sleep environment. ** Your bedroom should be a quiet and relaxing space that you only use for sleep and sex. Get a comfy mattress and pillows, reduce noise and other distractions and set the temperature to a cool 65-68 degrees. **6. Establish a sleep routine. ** Signal your body that it’s time for sleep by lowering lights and eliminating screen time an hour before bed. Other ideas include a warm bath or shower, reading or listening to music, performing simple tasks to prepare for the day ahead, and stretching or breathing exercises. **7. Limit liquids in the evening. ** A full bladder makes it more likely that you’ll wake up in the middle of the night. Stay hydrated throughout the day, then avoid drinking anything 2 hours before bed. **8. Choose a sleep-friendly late-night snack. ** Eating can make it more difficult for some people to fall asleep but if you want a snack, look for foods high in whole grains or protein. A bowl of cereal or yogurt is a great choice. **9. Consider natural supplements. ** If you’re thinking about trying something to help you fall asleep, choose organic, non-habit-forming remedies such as melatonin, valerian root or lavender. **10. Talk with your doctor. ** Millions of Americans suffer from sleep disorders that require medical treatment. If sleep is a consistent or on-going problem for you, a medical professional can diagnose the problem and recommend the best way to address it. When you take the time to focus on getting the right amount of high-quality sleep, you’ll find that you may sleep so good you’ll need special wake up tunes. Enjoy your morning routine by getting up earlier, sitting down to a good breakfast and humming along to the perfect [wake-up playlist](https://www.inc.com/jessica-stillman/the-perfect-wake-up-playlist-according-to-psychology.html). **Kevin Arnold** Kevin Arnold writes about health, wellness and travel.  For more tips and information, check out all of his posts at [www.pureroom.com/blog](https://www.pureroom.com/blog).  [Healthy Lifestyle](https://blog.pureroom.com/tag/healthy-lifestyle), [Blog](https://blog.pureroom.com/tag/blog), [Travel](https://blog.pureroom.com/tag/travel), [Wellness](https://blog.pureroom.com/tag/wellness) ##### Like it? 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