Tired of tossing and turning all night, desperately seeking a damn good night’s sleep? Or perhaps you fall asleep like a champ but wake up more often than a caffeinated squirrel? Well, you’re in good company. Almost 4 in 10 Americans are suffering from sleep problems.

And let’s be real, these sleep issues can royally mess with your mental and physical health. Besides, even though poor sleep may not lead to you growing a third arm, it can still mess up your day-to-day grind. So what can you change in your routine to kick those sleep issues to the curb? Here are three easy ideas:

Eat more proteins

Now, when you think of proteins, you probably picture building those biceps, but they’re not just for gym rats. Proteins are made up of amino acids, including tryptophan. Tryptophan is like the fairy godmother of good sleep – it can be turned into serotonin, the happy hormone, and then transformed into melatonin, the sleep regulator.

So, chow down on some protein-rich foods, like chicken, fish, and tofu. It’s like giving your body a sleep superpower. Additionally, if you tend to snack between meals, it can be a great idea to add protein to your snacks. This will not only help keep you full for longer, but also support the melatonin production. 

Find ways to chill before bedtime

Stress can be a real pain in the ass when it comes to sleep. It revs up your brain and makes it play the never-ending thought marathon. That’s when cortisol, the stress hormone, gets in on the action, making it even harder to catch those Z’s.

Yoga and meditation can be your trusty sidekicks here. But if you’re not into those, consider melatonin supplements or CBD goodies like gummies. Melatonin is the sleep champ, and CBD is like the zen master of relaxation.

Change up your evening routine

Your evening routine can make or break your sleep quality. We all love our screens, right? But the blue light from those devices messes with your body’s “time to sleep” signals.

To make screens your allies, shut them down at least two hours before bedtime. Use that time for screen-free stuff like reading, journaling, or even some calming hobbies like coloring or knitting. Your body will get the memo that it’s time to wind down.

Yoga and meditation are highly effective for a lot of people, but it can take some time to learn if you are not familiar with the techniques. It may be worth considering melatonin supplements or edibles, such as CBD gummies which you can find from quality suppliers such as 25 Hour Farms. These work faster. Melatonin, as explained, is the sleep hormone. CBD, on the other hand, is a non-psychoactive compound derived from the cannabis plant, which can promote relaxation and reduce anxiety. 

In a nutshell, small changes in your bedtime routine can be total game-changers for your sleep quality. Whether it’s tweaking your protein intake or cutting down screen time, these little adjustments can be the heroes you need for a good night’s sleep.