Do you ever find yourself lying awake in bed, unable to fall asleep? Or maybe you wake up multiple times throughout the night? Operating on little sleep can be frustrating and challenging. The good news is, there are plenty of things you can try at home to get your sleep schedule back on track. Sarah Bird, Functional Medicine Nurse Practitioner at PALM Health, has some helpful tips for you to reap the benefits of a good night’s rest.

  1. Maintain a Consistent Sleep Pattern. Your natural circadian rhythm operates best under regular, consistent conditions. It’s easy to let yourself stay up late or sleep in late, but your body will adapt best if you go to bed by ten o’clock and wake up at the same time every morning.
  2. Set the Mood. The environment you sleep in matters—it can make a big difference in your quality of sleep. Keep your bedroom dark when it’s time for bed by eliminating any light from electronics, using room darkening shades, or sleeping with an eye mask.
  3. Create a Bedtime Ritual. Instead of looking at your phone, television, or computer in bed before going to sleep, pick a couple of non-screen activities that relax you and make a habit of doing them every night before bed. Turn off your devices a full hour before bedtime, and instead try reading a book, taking a bath, or practicing 5-10 minutes of deep breathing.
  4. Take a Magnesium Supplement. Magnesium works wonders for calming the mind and body, so it’s perfect for those who struggle to fall asleep. Taking two or three capsules about 30 minutes to an hour before bed will help you fall asleep faster and achieve a deeper and more restful sleep. PALM Mag is a magnesium glycinate option available at PALM Health.
  5. Try a Biofeedback Rebalance Session. Biofeedback rebalance is a service available at PALM Health that uses quantum detection of vibrational frequencies in your body to rebalance any cell signaling that is thrown off. This helps your body come back to equilibrium and can reset your natural circadian rhythm.
  6. Step Outside. Natural light is critical for your mind and body to get going every day. Spending a little time outside within 20 minutes of waking up every morning helps give your body a wake-up cue—whether that’s taking a morning walk, drinking your coffee on the porch, or even just stepping out to water the plants.