It won’t come as a shock to you but a lack of sleep is extremely common among working-age adults and the elderly. From chaotic schedules to addiction to technology, we are getting less sleep than our bodies require to function properly. For some, sleep deprivation becomes so bad that the person ventures into insomnia territory.

If you want more and better sleep but you aren’t ready to rely on prescription drugs, here are 5 natural ways you can improve your sleep.

5. Power Down

The light that is staring you in the face from your television and smart phone is one of the biggest reasons why people have trouble sleeping. This light prevents the body from producing melatonin, the hormone responsible for inducing natural sleep. One of the first things you need to do is power down your electronics and set them away from you. Do this about an hour before bed.

4. Take a Bath

After you power down, it’s time to take a relaxing bath. A warm bath helps the body settle in and promotes a sense of relaxation. Go one step further and add a scent to the bath to help. Lavender and rose are popular as sleep scents. Sure, you can also take a warm shower as well if a bath isn’t possible.

3. Read a Book

Reading a physical book before bed has been shown to help promote sleep. About 30 minutes before you want to fall asleep, pick up a paperback or hard cover book and get to reading. The content should be light. Avoid anything that makes your mind start up. If you have a Kindle with a “night reading” function, that’s okay but ideally, you are reading a paperback or hardcover.

2. Supplement

If you want to avoid medication but wouldn’t mind some extra help to drift off, supplements are a safe and natural solution. There are several natural supplements that have been shown to be effective at promoting deep sleep. These include:

• ZMA (Zinc, Magnesium, Vitamin B6)
• GABA
• L-Theanine
• Valerian root
• Chamomile

1. Drink Chamomile Tea

Finally, as you sit there reading your book, why not indulge in a cup of tea? Chamomile, in particular, has been shown to be one of the best teas to drink before bed as it helps to relax and calm you. Performing these 5 things in this order, you’ll have no problem with drifting off and, more importantly, staying asleep.

Tell Us What You Think!

Have you tried any of these tricks for better sleep?

What were your results?

Let us know in the comments below!