6. Consider natural supplements

For basic sleep supplements in your overall plan. We recommend magnesium, which is heavily involved in regulating sleep and gets depleted through sweat. The dosage for that is 200-400mg per day with a meal, either in the form of magnesium gluconate, glycinate or citrate.

The second option is lavender oil which helps to reduce anxiety and putting the body into a more relaxed state.

The Last one is melatonin, and the standard dosage for that is 1-3mg half an hour before bed, and you’ll be best off to start off on the low end and gradually increase until you find the right dosage.

 
 

caffeine

source: blogs.scientificamerican.com

7. Avoid Caffeine

Avoid caffeine and any other type stimulants within 6-8 hours of sleep. So even if you do happen to fall asleep just fine after an evening cup of coffee or a pre-workout drink, the caffeine and the other stimulants they contain can still decrease your overall quality of sleep. So if you want to fall asleep as easily as possible and stay asleep, then cut off all stimulants by the late afternoon

8. Avoid long daytime naps

Taking long naps during the day time can interfere with your nighttime sleeping. If you feel you need to take a nap during the day, then 15-20 minutes of power naps should be enough to recharge you.

9. Good Sleeping Posture help you sleep better

Sleeping on the back produces the least amount of pressure, followed by sleeping on your side. Stomach sleeping is the most stressful sleeping position. Sleep on your back or side rather than your stomach whenever possible. Use pillows under your neck and knees for support if you sleep on your back. When sleeping on your side use pillows between the knees to maintain spine alignment.

10. Choosing the right pillow

Consider the depth of your neck curve, your preferred sleeping position, and the firmness of your mattress when selecting a pillow. Select a pillow that supports your head and fills in your neck curve. If your pillow is too high, replace or modify it. You can trim foam or remove padding to make it thinner. If your pillow is too low, add foam, fills or a folded towels to increase the thickness.

 
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