3 Ways to Get Better Sleep

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Most people lead full, busy lives. When we get busy, it is easy to overlook the importance of quality sleep. We get so caught up in everything that we need to do that we burn the candle at both ends, sacrificing sleep in order to get more done. However, this isn’t healthy for us in the long run. Make better sleep a priority and get the recommended amount of healthy and natural sleep.

How much sleep is the right amount you may ask? Adults between the ages of 18-64 need between seven and nine hours of sleep per night and adults over the age of 65 only need seven to eight hours. However, even with these sleep guidelines, over 35% of adults report sleeping less than seven hours, and over half of the adults studied report feeling sleepy in the middle of the day between three and seven days a week.

Ready for a few more fun facts about sleep? Cats spend ⅔ of their lives asleep while humans spend ⅓ of their life sleeping. However, giraffes only need 1.9 hours of sleep per day. Talk about a quick recharge!

Keep reading to find out how to get better sleep.

Three Ways To Get Better Sleep

Create the Right Atmosphere

When you are trying to get to sleep, it’s important to be fully relaxed. There is nothing worse than trying to drift off and being distracted by your surroundings. Remove all clutter from your bedroom. Put the laundry away rather than leave it out in your bedroom. Make your bed every day so that it is inviting when you are ready to go to sleep for the night. Paint colors can also help to create a calm and relaxing environment. Select paint colors in subtle cool tones such as ivory, blue, purple, or green. Avoid warm colors such as red and orange as they are known for stimulating your mind and boosting your energy levels. Keep the air at the right temperature so you’re neither hot or cold. The recommended temperature for better sleep is 65 degrees.

You can also encourage better sleep by selecting linens that feel soft and luxurious. For the most comfort, opt for a slightly higher thread count or a better blend. No need to break the bank, just avoid cheap sheets and scratchy blankets that may irritate your skin.

Create a Relaxing Routine

In order to achieve better sleep, you should maintain a routine that helps you relax as you prepare for bed. Complete your exercise routine at least two hours before bedtime so your adrenaline isn’t pumping when it’s time to go to sleep. You should also avoid using electronics for an hour before bed as the light from the screen can stimulate your brain and keep you from falling asleep.

Find activities that relax you such as reading a book, journaling, or even just talking with loved ones. Whatever you choose, do your best to follow the same routine each night so your body associates those activities with better sleep.

Tailor Your Calorie Consumption

What you put into your body has an effect on the quality of your sleep each night. Caffeine is known to be a stimulant that keeps you from sleeping. Avoid consuming caffeinated drinks after noon so your body has plenty of time to filter them out of your system before bed. It is also wise to avoid consuming alcohol right before bed. According to WebMD, alcohol interferes with REM sleep, which is thought to be the most important and restorative phase of sleep. If you feel the urge to have a drink to relax at the end of a long day, make sure that you consume it a few hours before bed so the drink has time to get out of your system.

You should also avoid eating large or heavy meals too late in the day. Your body may not digest food as effectively while you are sleeping, which can interfere with your better sleep quality. Consuming the wrong foods can lead to heartburn and indigestion, which will keep you tossing and turning all night.

Six Healthy Foods For Better Sleep


Kiwi is known for being highly nutritious and also low in calories with only 42 calories per serving. They also incredibly contain over 71 percent of the daily value for vitamin C. However, they are also known for being full of serotonin and antioxidants, both of which are known for achieving better sleep. Sprinkle some in your yogurt in the late afternoon for a powerful nutrient boost.

Tart Cherries or Tart Cherry Juice

Tart cherry juice has been studied for its role in helping to relieve insomnia. The juice contains high amounts of melatonin and adults who participated in a tart cherry juice study reported sleeping 84 minutes longer and experiencing overall better sleep when they consumed the juice.


Milk contains melatonin which may be helpful in providing a natural source of this sleep-producing hormone. Separately, studies on malted milk before bed have shown reduced sleep interruptions and all-around better sleep.

Fatty Fish

Fatty fish are known for being a healthy meal choice. They also contain an incredible amount of vitamin D and omega-3 fatty acids. Both of these properties are known for improving the quality of sleep.


Not only are almonds high in protein but they also contain melatonin and magnesium. Magnesium is known for being a sleep enhancer and this combination of properties makes almonds an excellent late-night snack choice.


White rice is known for having a high glycemic index which is thought to promote better sleep. Help yourself to a bowl before bed and get ready to count sheep.

What foods help you fall asleep at night? More importantly, are there any foods that you consume that would be wise to avoid if you are hoping to achieve better sleep?

Make Sleep a Priority

Better sleep is the foundation of a healthy lifestyle. Your body needs rest in order to function at its highest capacity. Sleep helps with the immune system. Take all of the necessary steps in order to ensure better sleep.

Better Sleep with Xr2

If you’ve tried all of the kiwis and malted milk, and you are still having a difficult time going to sleep, Xyngular’s Xr2 may be the perfect problem solver.

Xr2 is known for being a proprietary blend of natural ingredients that were created to help you relax and rest. The powerful ingredients will help you to feel fantastic while combating stress and improving overall better sleep quality. Xyngular’s Xr2 also helps to control stress eating and nighttime cravings. Stress is known for being the enemy of weight loss, a long life, healthy hormonal levels, and sleep. Xr2 is the answer to better sleep as well as healthier mornings.*

GET BETTER SLEEP TODAY! Contact your Xyngular distributor, or log in to your Xyngular account to order Xr2 today!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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