Five tips for a better night’s sleep. How it works is not well understood. Exposure to light helps the body tell when to sleep and when to wake up. Research shows mixed evidence of tryptophan’s effectiveness.
For more tips for better sleep, see The best foods to eat before bed, how to take a coffee nap, and how to create the perfect sleep playlist. Physical activity can improve sleep, although researchers aren’t entirely sure why. When taken in the morning, melatonin can disrupt your normal sleep cycle.
How can I improve my sleep naturally?
If you give in to drowsiness, you may wake up later in the night and have difficulty falling back asleep. Melatonin is a naturally occurring hormone that is controlled by exposure to light and helps regulate your sleep-wake cycle. A study in the journal Sleep found that postmenopausal women who worked out around three and a half hours a week were able to fall asleep more easily than women who worked out less frequently. You can also try developing a relaxing bedtime ritual that helps you prepare your mind for sleep. For example, practice a relaxation technique, take a warm bath, or dim the lights and listen to soft music or an audiobook.
While there isn’t a lot of scientific evidence that any of these nighttime drinks improve your sleep, it doesn’t hurt to try them, says Gamaldo.