Skip to content
A woman sleeping at night peacefully in bed.

Proven Techniques to Help You Sleep Better at Night

What's worse than getting into bed, tossing and turning, only to end up grumpy and cranky in the morning? Restless nights can become more and more frequent as we grow older, making us more tired throughout the day.

Sleep is essential for our health, and restless nights can promote tiredness, irritability, and even speed up aging—it's called beauty sleep for a reason!

Instead of reaching out for the sleep medicine in your bedside stand, try out these few natural tips that’ll help you get a good night’s sleep and keep you refreshed!

Set Up a Schedule

Set a sleep-wake routine, and make sure you follow it strictly. Aim for the recommended 7–9 hours of sleep, and make sure you’re getting up and sleeping at the same time every day.

No matter how tempting it may be to sleep in on the weekends—remember, your body will never get accustomed to a sleeping schedule if you wake up at different times. Also, be careful with naps: if you nap for too long during the day, it can throw off your nightly sleep schedule and make it harder for you to wake up in the morning.

Monitor Caffeine Intake

You should avoid drinks that contain caffeine such as coffee, tea, soda, and energy drinks after 6 pm. Although they may give us a much-needed jolt of energy in the middle of the day, they can disrupt your sleep routine if consumed close to bedtime. Instead, opt for something like herbal or lavender tea to help induce sleep.

Also, be mindful of consuming too many calories before bedtime. It takes time for your body to digest dinner, and alcohol and spicy foods make it more difficult to fall asleep at night.

A young man sleeping while holding a baby.

Create a Peaceful Environment

Craft a room that’s ideal for sleep. Keep it dark, cool, and quiet. Avoid excess light exposure as it can throw off your sleep rhythm. Opt for blackout curtains or a sleep mask. Choose quality bedding that makes your bed feel comfortable and inviting. Light up some lavender candles to promote sleep, and de-stress in bed.

Invest in a Sauna

Investing in a sauna is probably the best thing you can do for your health. Having a sauna in your home has several health benefits, and saunas are known to promote sleep. Saunas help in relaxing your whole body and release muscle tension. Start by going to a sauna 15 minutes before bedtime.

This will raise your body temperature, increase melatonin, and promote sleep. Infrared saunas can be purchased online and kept outdoors or inside the house.

They're convenient and easy to use and help you recreate the relaxing atmosphere of the spa at home.

Confused about where to buy a sauna, or how to fit a sauna in your home?

Don’t worry—at USA Health and Wellness, we offer different types of saunas that come in different shapes and sizes. Ranging from accommodating 2 people to 5, our outdoor infrared saunas are our top-selling home saunas. We also give you the best price match guarantee—so what are you waiting for?

You can now buy vital health and infrared saunas online. Contact us at 207.619.4291 or email us at for more info!

Previous article What to Consider When Getting an Infrared Sauna for the First Time