Struggling with restless sleep? Research suggests that the answer to sleep struggles can be as close as your kitchen. Choosing foods that contain sleep-enhancing nutrients like melatonin, magnesium, and tryptophan can help you get the rest you need to feel energized and ready to take on the day. Here, we'll take a look at what foods you can add to your nutrition plan to support great sleep hygiene.

Overview of how diet impacts sleep quality

Whether you're asleep the moment your head hits the pillow or you suffer from insomnia and sleep debt, choosing foods and drinks that support healthy sleep can help you make the most of your shut-eye. When the evening hours roll around, it's a good idea to choose foods and drinks that are conducive to getting great rest.

Foods rich in melatonin and their benefits for sleep

Melatonin is a hormone produced by the body when sunlight decreases, helping you relax and ease into sleep. While some people find that melatonin supplements help them ease off to sleep, they can interfere with certain medications and may cause side effects.

Foods with high levels of melatonin include:

• Tart cherries: Try drinking tart cherry juice mixed with sparkling water for a sweet good-night treat.
• Goji berries: Enjoy raw or dried goji berries before bed.
• Eggs: They're not just for breakfast—eggs offer melatonin along with protein and iron.
• Milk: Dairy milk is high in melatonin (and there's no need to drink it warm if that's not your preference).
• Nuts: Many nuts, including pistachios and almonds, have high levels of naturally-occurring melatonin.

Magnesium-rich foods that promote relaxation

A natural muscle relaxant, magnesium is essential for copious chemical reactions in the body. Getting enough magnesium can make it easier for you to fall and stay asleep. If you aren't able to get enough magnesium from food, you may want to consider adding a magnesium supplement to your wellness routine.

Foods naturally rich in magnesium include:

• Dark chocolate: While you'll want to be careful not to load up on too much sugar before bed, having a square or two of dark chocolate can give you the magnesium you need to relax.
• Nuts: Almonds, cashews, and Brazil nuts all provide high levels of magnesium.
• Avocado: Avocados are a great source of magnesium and fiber, making them a great fit for supporting both healthy sleep and a healthy digestive system.

Tryptophan-containing foods that enhance sleep

Tryptophan is an amino acid that the body uses to break down food, repair injuries, and create hormones, including melatonin. When you get plenty of tryptophan in your diet, it may be easier for your body to stick to your regular sleep and wake cycles.

Foods that are rich in tryptophan include:

• Turkey and chicken breast: The sleepy feeling that you get after enjoying a holiday dinner may be related to the high levels of tryptophan in these Thanksgiving and Christmas staples.
• Nuts and seeds: Almonds get a gold star once again, with 60mg of tryptophan per one ounce serving. Other high tryptophan nuts and seeds include cashews, black walnuts, peanuts, and chia seeds.
• Grains: Bread, buckwheat, oats, and quinoa all pack plenty of tryptophan, making them a good fit for a nighttime snack.

Herbal teas that aid in falling asleep

As long as it doesn't keep you running to the bathroom while you're trying to drift off, a cup of herbal tea can be a great way to end the day and ease into sleep. Herbal tea varieties that are a good fit for sleep include chamomile, lavender, valerian root, lemon balm, and low-caffeine green tea.

Tips for creating a sleep-friendly environment

Eating foods that help you drift off to dreamland is a smart first step toward getting the sleep you need to feel your best.

Some other steps you can take to improve your sleep quality include:

• Stick to a sleep schedule. While it can be tempting to sleep in on lazy weekend mornings, doing so can cause more harm than good. Sticking to a consistent sleep schedule helps your body establish and maintain healthy circadian rhythms, allowing your brain to regulate your body's sleep and wake cycles.
• Create a routine that works for you. Getting away from screens in the hour before bed, reading a relaxing book, or enjoying a cup of herbal tea can all help your brain realize that it's time to wind down.
• Use a sleep tracker. A wearable sleep tracker can provide you with valuable insights that help you understand your sleep cycles, find connections between your waking activities and the quality of your sleep, and alert you to potential health issues, like sleep apnea.
• Consider your sleep regularity index. Defined as "the probability for an individual to be in the same state (awake or asleep) at any two times 24 hours apart," understanding your sleep regularity index can help you gauge how consistently you're getting the rest you need. A wearable tracker can calculate your sleep index for you—you're shooting for 90% or above.

At Evidation, we're here to help you feel your best, day or night

Our comprehensive app utilizes the health data that you choose to share to provide you with personalized, content-based insights that can give you the information you need to inform the daily decisions that impact your well-being. Using the health data you're already tracking, we're able to aggregate your information to find connections (such as correlations between what you eat and how well you sleep, for example). Connecting your sleep tracking app to Evidation allows us to provide you with tips and tricks that can serve to improve your sleep. Click here to learn more about what we do and download our free app today.

Before we dive in, an important note: Yes, your baby will sleep again—and you will too.

Sleep regression is exhausting for babies and parents alike. Understanding why sleep regression happens, the sleep regression stages you can expect your baby to pass through, and how to manage each stage can help you stay sane as you work through this trying time. Taking care of yourself is important during sleep regression as well (easier said than done, we know). Here, we'll take a look at everything you need to know about sleep regression, including tips to help you get your baby back on track. We'll also talk about steps you can take to protect your own physical and mental health when you're struggling to keep your eyes open. Ready? Grab a cup of coffee (or three—we don't judge) and let's dive in.

What is baby sleep regression, and when does it occur?

Baby sleep regression is a period of time during which a baby shifts from their current sleep pattern back to a previous sleep pattern. Periods of sleep regression can be exhausting for parents and babies alike, and understanding what's happening during sleep regression can help you understand the best ways to support your baby.

Common signs of sleep regression in babies

Signs of sleep regression in babies can include:

• Fussing or crying more than normal
• Frequently waking at night
• Taking shorter naps, or skipping naps altogether
• Fighting naps or bedtime
• Difficulty falling and staying asleep

Causes of sleep regression and how long it lasts

Researchers aren't sure about what causes sleep regression. That being said, sleep regressions seem to be tied to babies reaching developmental milestones, such as needing to transition from two naps to one nap throughout the day, learning to crawl, starting to talk, or taking their first steps. An increase in your baby's appetite can also cause sleep regression, as they may struggle to sleep when they're feeling hungry.

Some babies also seem to experience sleep regression after a life change, such as getting a new sibling, moving to a new room or a new home, potty training, and moving from a bassinet to a crib or from a crib to a bed.

It's important to keep an eye on your baby's symptoms, as certain health conditions can be mistakenly diagnosed as a sleep regression period. Some health issues that share symptoms with sleep regression include teething, reflux, and growing pains.

Establishing a consistent routine

There's no way around it: the vast majority of parents experience at least a few sleepless nights in the weeks and months after welcoming a new baby. That being said, establishing a consistent bedtime routine can help your baby fall and stay asleep more easily.

Try these tips to create a consistent bedtime routine for your baby:

• Pay attention to your baby's natural rhythm. Some babies tend to follow a strict sleep and wake schedule, while others may need more or less sleep depending on their activity level throughout the day. It's important to take cues from your baby to help you determine whether they need a stringent, to-the-minute routine or if they'd prefer a slower, laid-back process.
• Follow the same steps night after night. Routines help your baby feel safe and comfortable, using a bedtime routine can help signal to your baby's brain that it's time to rest. Your baby's routine will depend on their needs and preferences. Depending on your baby, their routine might include a story, bath, cuddles, a feeding, and a goodnight song. Using a similar, shorter routine during naptime can reinforce these cues.
• Keep a daily schedule. Many babies seem to sleep better when they follow a similar schedule from day-to-day. When your baby knows what to expect, they may feel a sense of security and comfort that makes it easier for them to drift off to sleep at night.

Your baby is a unique individual, and it's important to create a routine that works for your baby and your family. It can take some guesswork to figure out what type of routine best helps your baby ease their way into dreamland. Keeping a journal of what works and what doesn't can help you develop a winning bedtime schedule.

Strategies for soothing and comforting the baby during sleep regression

When your baby is exhausted and struggling to sleep, it can be tough to figure out how to offer them the comfort that they need to relax. In addition to creating a consistent bedtime routine and keeping a routine throughout the day, there are some steps you can take to help your baby drift off to sleep.

Tips to comfort your baby during a sleep regression period include:

• Swaddling: Wrapping your baby up in a blanket may help them feel safe and secure, making it easier for them to fall asleep.
• Shushing: Making a quiet "sh sh sh" sound may help your baby feel a sense of calm that allows them to rest.
• Gentle rocking: Rocking your baby in a rocking chair can help them relax and begin to fall asleep.
• Stay calm: We get it—when you're exhausted, it's easy to overreact. The more you can stay calm, the more your baby will be able to do the same, allowing them to drift off to sleep sooner than if they were upset.
• Comfortable environment: Be sure that your baby's room is a comfortable temperature and has low lighting to create an environment conducive to restful sleep.

As we mentioned earlier, there are some cases in which the symptoms of other health conditions are diagnosed as sleep regression. It's important to reach out to your pediatrician if your baby's sleep regression lasts for more than a month. In addition to providing peace of mind, an appointment with your pediatrician can alert you to any issues and provide you with personalized tips and tricks that may help your baby get back on their normal sleep schedule.

Tips for you to manage your own sleep and well-being

Self-care isn't selfish, especially when you have a new baby at home. No matter what phase of life your child is going through, it's important to take care of yourself so that you can provide them with the support they need. Getting enough sleep, eating foods that fuel your body well, and enjoying healthy movement that leaves you feeling rejuvenated—not exhausted—can all help you prioritize your well-being.

Understanding your own sleep cycles can provide insight into how you can get better rest each night. Paying attention to when you go to bed, periods of restless sleep, and when you're most likely to wake up refreshed can all help you make adjustments to your sleep routine that allow you to wake up feeling as rested as possible.

It can be tempting to continually order take-out when you're exhausted, but doing so over and over again can create a downward energy spiral. Keeping track of what you're eating can help you get the healthy food necessary to feel your best. There's no need to try to become a gourmet chef when your baby is up multiple times every night! Keeping fresh fruits and veggies, pre-prepared protein options, and complex carbohydrates on hand can help to keep your energy levels high.

Healthy movement—even if it's just 10 minutes a day as you and your little one get through this tough season—can help to support healthy energy levels. Getting your baby out for a walk, enjoying a quick yoga session while they roll around on a blanket next to you, or a few cardio boosts (jumping jacks, burpees, jump squats, high knees, etc.) can all help to release the feel-good chemicals that come with exercise.

Using apps can give you instant feedback on your sleep, nutrition, activity levels, and more. At Evidation, we understand that it can be tough to figure out what all of your data means on a larger level, and we're here to help! With your permission, we use your health data to provide you with personalized, content-based insights that can give you with steps to work toward feeling your best. Click here to learn more about how Evidation works and download the app today.

At Evidation, we're here to support you

Whether you're looking for suggestions for healthy recipes or you're curious about what steps to take next in your wellness journey, our team is here to help. We're excited to work together and provide you with the information necessary to drive your health forward.

Getting plenty of exercise, enjoying healthy food, and using stress management techniques can all help you feel your best—but the decisions you make during the day aren't the only factors that contribute to your wellness. High-quality sleep can make a world of difference in your well-being.

Many people are living with silent sleep apnea, which can result in problems with cardiovascular and metabolic health. Snoring is a well-known symptom of sleep apnea, but the condition can present in other ways—some people who have sleep apnea may not snore at all. Here, we'll explore the other symptoms of sleep apnea, and the next steps you should take if you believe you may have the condition.`

What is sleep apnea?

Sleep apnea occurs when breathing stops and restarts repeatedly during sleep. Apneas—periods of breathing pauses that last between 10 and 30 seconds—typically occur several times throughout the night. This common condition can result in restless sleep that can make it difficult to function safely and efficiently the following day. While snoring is the most common symptom of sleep apnea, there are other symptoms that can also indicate the condition.

For many people, sleep apnea goes undiagnosed for years. This can result in many issues, including difficulty with memory, trouble concentrating, difficulty making decisions, and negative changes in behavior. Serious health problems, including high blood pressure, obesity, and heart disease, are linked to poor sleep.

If you think you or a loved one may be experiencing sleep apnea, it's important to work with a qualified healthcare professional to get a diagnosis and treatment that can help you get back to getting the sleep that you need.

Types of sleep apnea

There are two main types of sleep apnea: obstructive sleep apnea and central sleep apnea.

Obstructive sleep apnea is more common than central sleep apnea. During obstructive sleep apnea, the upper airway becomes blocked repeatedly during sleep. This can be caused by hormonal issues, large tonsils, obesity, and other health conditions. Airflow can be reduced or completely blocked during sleep apnea episodes. This type of sleep area can range from mild to severe, and may come and go with hormonal changes, weight changes, and other factors.

Central sleep apnea occurs due to neurological issues that stop the brain from sending the body the signals necessary for respiration. If you have health conditions that affect your brain's ability to send messages to your chest muscles and/or your respiratory system, you may experience central sleep apnea.

It's also possible to experience complex sleep apnea, a condition that combines aspects of both obstructive and central sleep apnea. Most people who have complex sleep apnea find out about their condition after treatment for obstructive sleep apnea proves ineffective.

Can you have sleep apnea without snoring?

Yes, you can have sleep apnea without snoring. Many people first become aware that they may have sleep apnea when their partner tells them that they've been snoring, or that they stop breathing and/or gasp in their sleep.

Other common symptoms of sleep apnea include:

• Daytime fatigue
• Morning headaches
• Falling asleep during pauses in the day, for example, while watching a TV show or sitting at a work desk
• Dry mouth upon waking
• Mood changes
• Difficulty concentrating

While a night or two of poor quality sleep can result in fatigue, a consistent lack of sleep can lead to serious health issues over time, including stroke, high blood pressure, diabetes, and heart disease.

When to seek medical advice and how sleep apnea is diagnosed

If your partner has noticed excessive snoring or other symptoms consistent with sleep apnea, you find that you're falling asleep during abnormal times, or you simply can't seem to feel rested despite getting plenty of sleep, it's important to reach out to a medical professional to learn whether you may have sleep apnea. Your doctor will likely prescribe a sleep study. While you may be required to spend the night in a sleep study lab, some people are able to complete sleep studies at home. Your doctor will use the data collected during your sleep study to determine whether you have sleep apnea.

If you are diagnosed with sleep apnea, your doctor will recommend a course of treatment based on your needs. Sleep apnea treatment can include using a CPAP machine at night to equalize pressure as you breathe, lifestyle changes, and/or surgery.

Using Evidation and connected apps to track sleep patterns and symptoms

Sleep apnea can stop you from getting enough sleep, and can have serious consequences if left untreated. If you think you may be experiencing symptoms of sleep apnea, it's important that you talk with a healthcare professional about scheduling a sleep study. Sharing your sleep data with your doctor can help them understand the severity of your symptoms. You can track this data using a wearable tracker, an app on your phone, or an in-bed tracker.

At Evidation, it's our job to help you feel your best

When you're struggling to get a good night's sleep, it can become impossible to feel healthy and energized throughout the day. Paying attention to the lesser-known symptoms of sleep apnea can help you determine whether you may have an issue that requires medical attention. If you notice that you're waking up with a dry mouth, headaches, or you simply don't feel rested in the morning, talk with your healthcare provider about whether you may be experiencing sleep apnea.

At Evidation, our team is here to help you work toward your wellness goals. When you choose to share the health data you're already tracking (such as your sleep data), we're able to use that information to offer personalized, content-based insights that can inform your next steps toward becoming your happiest, healthiest self. Ready to get started? We can't wait to support you. Click here to learn more about how Evidation works and download our free app today.

Some of the changes that come with aging can feel surprising, including sleep struggles. You know the importance of great sleep for helping you stay healthy, happy, and alert, but it can be tough to convince your brain to turn off and let you get some rest in the wee hours of the morning. If you're struggling to fall and stay asleep at night, or you're not feeling rested when you wake up in the morning, implementing some better-sleep practices may help you feel refreshed and ready to seize the day.

Recommended hours of sleep for older adults

Typically, older adults need the same amount of sleep as younger adults—about 7 to 9 hours. This is a general guideline, and your individual sleep needs may be different. Paying attention to how you feel, talking to your doctor, and noticing how your sleep impacts your health can all help you understand what amount of sleep is best for you.

There are many reasons why it can be harder to get the sleep you need as you get older. You may find that certain medicines you take to manage age-related conditions, aches and pains, and stress can all make it harder to fall and stay asleep.

While the number of hours of sleep that you need to feel your best may be the same as in your younger years, it's likely that your sleep schedule will shift as you get older. Most people in their golden years find that they feel their best when they go to bed earlier and wake up earlier, but again, your unique sleep needs may not follow this pattern.

An important note: if you're consistently struggling to get the sleep you need, or you rarely wake up feeling refreshed, it's a good idea to check in with your doctor to eliminate sleep apnea and other potential causes of restless sleep.

Here, we'll explore some better-sleep recommendations that you can implement today to start getting the rest you deserve.

Tips for creating a sleep-friendly environment

Whether you're dealing with frequent insomnia or you're simply interested in improving the overall quality of your sleep, setting the stage for healthy rest can work wonders in helping you drift off to dreamland—and stay there until the sun comes up.

Some ways to improve your sleep environment include:

• Keep your bedroom at a comfortable temperature.
• Lower the lights as you get ready for bed.
• Keep screens out of the bedroom, if possible.
• Use an ambient noise machine if it helps you stay asleep.

Relaxation techniques for better sleep

Whether your day is packed with trying to keep up with your grandkids, taking care of your home, or putting in hours at the office, stress can make it tough to fall asleep. Using relaxation techniques can help.

Try the 4-7-8 method, a simple breathing exercise that can help you feel centered when it's time to rest:

• Inhale for 4 seconds
• Hold your breath for 7 seconds
• Exhale for 8 seconds
• Repeat up to 6 times

Practicing yoga or meditation at night can also help to calm your mind and make it easier for you to fall asleep. If you're not sure where to start, trying a 15-minute chair yoga session can help you unwind and let go of the stress of the day. Using a meditation app (like the Calm app) can also help you get centered before you fall asleep.

Sleep hygiene practices

Sleep hygiene refers to habits that help you get the best rest possible. Consistency is key when it comes to maintaining great sleep hygiene, and implementing just one or two sleep hygiene tips can make a major difference in the quality of your sleep.

Good sleep hygiene habits include:

• Create a pre-sleep ritual. Doing the same things each night before bed can help you relax and signal to your brain that it's almost time to rest. You might want to include a warm bath, a relaxing book, or a quiet podcast.
• Stick to a sleep schedule. Going to bed and waking up at the same time each day can help your mind and body learn your sleep routine.
• Avoid caffeine in the afternoons and evenings. Paying attention to how your caffeine intake affects your sleep can help you learn the time in the day that you need to stop drinking coffee.

Dietary recommendations for better sleep

What you eat and drink affects your sleep, and paying attention to what works well for you can be an important part of creating a healthy sleep routine.

It's a good idea to avoid eating large meals close to bedtime, as the digestive process (and the heartburn or indigestion that comes with it) can make it harder to sleep. It's also a good idea to avoid alcoholic drinks before bed. While an evening drink may help you drift off to sleep more quickly, drinking alcohol at night can disrupt your natural sleep cycles, leaving you more tired the next morning.

You may want to try a magnesium supplement if you're having trouble falling asleep. This essential mineral plays a role in regulating muscle function, and may help your body relax so that you're able to fall asleep more easily.

Evidation: Here to help you get a good night's rest

At Evidation, our team is here to help you live your happiest, healthiest life. With your permission, we utilize the health data you're already tracking to provide you with personalized, content-based insights that help you improve myriad facets of your wellness, including getting the sleep you need to feel your best. Click here to learn more about Evidation and download the app today.

Getting enough sleep is essential for overall health and well-being. However, many seniors suffer from persistent slumber issues. In fact, chronic sleep problems affect 40% to 70% of people aged 66 years and above.

Seniors with sleep problems often wake up tired the next day, but that isn’t the biggest concern. These problems can escalate to various physical and mental health conditions over time. The CDC reports that sleep disturbances are linked to chronic diseases, such as type 2 diabetes, heart disease, obesity, and depression.

Fortunately, there are options to help seniors get a better night’s sleep. Meditation is one of the most natural and effective ways to improve sleep quality - and not just for seniors. 

Meditation is a mental-quieting practice that involves breathing techniques and utmost focus. It can provide a drug-free way to help fix sleep problems. How? It can regulate the body's natural sleep processes and promote a deeply relaxed state.  

Not sure where to start with using meditation for better sleep? Fret not; this page covers the transformative power of meditation for sound slumber. Read on to learn how it can help you or your senior loved ones sleep better.

1. Meditation increases melatonin production 

Melatonin levels are crucial for controlling the sleep-wake cycle. As people age, these levels tend to decrease, making it more and more difficult for seniors to fall and stay asleep at night. However, many seniors can benefit from meditation to boost their melatonin production.

‍Meditating activates the pineal gland and the entire corpora quadragemina. Located at the center of the brain, this gland is responsible for generating melatonin, which is vital for sleep. Through focused concentration and breathing, meditation gets the pineal working to pump out more melatonin to cue the body that it's time for rest.

Aaron Charlton, Health, Science & Travel Writer at Away Clinic, suggests practicing meditation. "It can help increase melatonin production and regulate stress. It controls stress like cortisol and cytokine levels, which can potentially suppress melatonin." 

Charlton explains, "Seniors who incorporate meditation into their nightly routine discover they can sleep more quickly and soundly. Not only do they have a more restful sleep, but they also wake up feeling more energized."

2. Meditation reduces stress and anxiety 

Stress and anxiety often  cause sleep difficulties, which is especially the case for many seniors. However, meditation can be an effective strategy for overcoming these unsettling mental conditions and can be a vital part of seniors' stress management techniques.

Various studies show that mindful meditation can help reduce stress and anxiety. It triggers the body's relaxation response, regulating blood pressure, heart rate, and breathing. As such, it can significantly decrease the symptoms of stress, rumination, and worry among seniors.

Sam O'Brien, Founder and Chief at WaterSportsWhiz, explains, "Meditation gradually creates resistance to everyday stresses. There will be less mental chatter in the evening, so seniors can relax better and doze off to a good sleep. Ultimately, the tranquility of the mind is key to sound sleep."

Further, Olivier Poirier-Leroy, Owner and Editor of YourWorkoutBook, recommends the meditation practice. "Sit in a comfortable position, close one's eyes, and focus on anything, such as your breath. Through meditation, older adults can teach their minds to be less preoccupied with the past or the future and be more in the present."

3. Meditation regulates circadian rhythm

The circadian rhythm is the internal "timekeeper" of the human body since it controls the sleep-wake cycle. However, as seniors age, they find it hard to get sleep at night and stay awake throughout the day. Meditation can help support and strengthen these fundamental biological cycles.

Research shows that meditation practices affect brain functions, causing regulatory changes in various mental states, such as sleep. Specifically, it improves the brain sections involved in circadian rhythms. Reinforcing these 'command centers' strengthens the circadian rhythms.

Danelle Ferreira, Crystal Specialist at AllCrystal, emphasizes the positive impact of meditation on the circadian rhythm. "Seniors with healthy circadian rhythms experience drowsiness as soon as they go to bed because their brains are sending signals to shut down." 

Ferreira argues, "With daily practice, they can use the benefits of meditation to create sleep patterns in line with the daylight and the nighttime. That results in a more peaceful and restful sleep.”

The power of meditation for better sleep for seniors

Sleep is essential for physical and mental health. However, many seniors don't get the right kind and amount of sleep. Worse, some battle with insomnia and other sleep issues. That's where meditation can help as an inexpensive and drug-free remedy.

As discussed, meditation can help increase melatonin production, reduce stress and anxiety, as well as regulate the circadian rhythm. It can assist seniors in falling asleep more quickly, staying asleep longer, and waking up with greater energy. Harness the power of meditation, and it can ultimately promote good health and overall well-being!

Even a 5-minute meditation session before bed can greatly benefit seniors. Apps for mindfulness meditation, body scans, mild yoga, and breath-focused meditation are excellent options. Try the Evidation app today to track your sleep and monitor your health!

Sleep struggles are very common; we’re living in trying times, and many of us bring home stress from work, school, and various social environments.

Maybe you work nights and struggle to catch up on sleep during the day, or you never seem to be able to fall asleep easily, even when your body and mind are exhausted.

Irregular sleep patterns can be detrimental to our overall well-being; sleep deficiency can lead to mental health problems, including brain fog, emotional management, focus, learning, memory, and more. Physically, a consistent lack of quality sleep can lead to many chronic health issues and an increased risk of disease.

You may be aware that your sleep schedule needs help, but where do you begin? Evidation is here to help! Evidation offers valuable insights and information relating to sleep habits, empowering individuals to optimize their sleep routines based on personalized data. Want to learn how to fix your sleep cycle with Evidation? Keep reading!

Understanding sleep

Before you can improve your sleep habits, it’s important to know what you should strive for regarding sleep duration and quality.

Most adults need between 7 and 9 hours of sleep each night so the body can rest, restore, and recover. While you sleep, your body moves through four sleep cycles; each has a unique purpose that aids in recovery and replenishment.

If you’re consistently getting less than 7 or 8 hours of sleep each night, you may experience various physical and mental side effects. The risks of sleeping less than what is recommended by sleep experts can be detrimental to your overall health.

Many factors in our daily lives can impact how well we sleep. These include stress, anxiety, health conditions, sleep environments, and our normal sleep habits. If any of these factors are present in your life, they may disrupt your sleep schedule.

Failing to prioritize and improve your sleep schedule can have negative impacts on both your physical and mental health and overall well-being. But not to worry — we’ve put together some tried and true tips and strategies on how to sleep better by making minor adjustments to your lifestyle and being intentional about sleep.

Let’s dive right in!

How to improve your sleep schedule

How can you tell if you need to improve your sleep schedule? If you regularly wake up feeling tired or groggy and often feel like you need a nap during the day, these are typical signs of low-quality sleep.

If your sleep schedule could use improvements, there are many tips, strategies, and habits you can implement in your daily life to make positive changes. Let’s discuss those here.

Limit screen time

We often hear that we should avoid mobile devices, TV, and tablets before bed — but why is that, exactly? The blue light emitted by smartphones can disrupt the circadian rhythm (your biological clock), which runs on a 24-hour cycle. When this cycle is disrupted, you may struggle to fall asleep even if your body and your mind are tired.

Exposure to blue light also suppresses the body’s secretion of serotonin, which plays a critical role in the circadian rhythm. Blue light tricks the brain into thinking it’s still daytime, so it tries to stay awake longer, rather than winding down. Most research shows that avoiding blue light for two to three hours before bedtime is ideal to avoid disrupting your body’s natural biological clock and to ensure you get the sleep you need.

Use technology to your advantage

In order to improve your sleep patterns, it’s important to understand them first. Many apps can help you understand your sleep patterns by monitoring how often you wake up at night, when you have interrupted sleep, how long you’re in a deep sleep cycle, or when you are tossing and turning.

Sleep trackers using the speaker and microphone on your smartphone can detect what time you fell asleep and when you woke up, which can provide insight into why you may be more tired some mornings, based on how long and how well you slept.

With Evidation, individuals can gain access to valuable information about their sleep patterns and quality of sleep to make changes as they see fit. Based on the personalized insights provided within the app, members can feel empowered to build healthy sleep habits to improve their wellness.

Incorporate regular exercise

Studies show a direct correlation between exercise and the quality of sleep, depending on how often an individual may exercise. Consistency is key when it comes to physical exercise. You don’t have to over-exert yourself; try to commit to getting some sort of cardio three to four times a week.

Sticking to an exercise plan that works for your lifestyle and goals centers on finding workouts you enjoy doing. Make the effort to find the activities you enjoy, whether it’s walking, biking, swimming, Pilates, or any other form of exercise.

Any form of exercise will raise your heart rate, stimulating the processes within the body and the brain that contribute to better sleep. When done consistently enough, exercise can also help decrease the risk of insomnia in some people.

There’s a reason a consistent workout schedule is highly recommended by healthcare professionals, doctors, scientists, and researchers across the board. The benefits of physical exercise on the human body and mind are undeniable.

From improving mental wellness, helping with sleep, promoting brain health, and reducing the risk of disease, building healthy habits around exercise will benefit your life in many ways.

Reduce anxiety

Anxiety can take a serious toll on the quality of sleep you get each night. Whether you have an anxiety disorder or you’re feeling stressed about something in particular, the amount of sleep (and the quality) directly impacts your ability to function.

Anxiety related to sleep can be a vicious cycle — when you’re feeling anxious about something, it can be more difficult to sleep. In turn, the less rest you get, the more anxious you may feel. Then, you may experience anxiety about how much sleep you’re getting, which will only exacerbate your symptoms. It can be overwhelming to get sleep anxiety under control, but there are a few things you can do to combat anxious feelings and general anxiety in your life.

Here’s how you can reduce anxiety and improve sleep:

• Exercise regularly
• Eat a healthy diet
• Reduce or avoid caffeine consumption
• Establish a healthy nighttime routine

Establish a bedtime routine

A bedtime routine can involve much more than brushing your teeth, using the restroom, and getting into bed. Bedtime routines train the brain through consistent habits that it needs to wind down, as sleep is on the horizon. Looking for some guidance and ideas on what a bedtime routine should look like? Here’s what we have in mind.

About 30 minutes to one hour before bedtime, try any (or all!) of the following:

• Put away all electronics (even earlier, if possible)
• Perform relaxation techniques like meditation or breathing exercises
• Read a book
• Drink herbal tea
• Stretch your body
• Take a bath

Create a sleep sanctuary

A sleep sanctuary is a calm, quiet place where sleep is easy to come by. Keep your bedroom at a cool 68 degrees, dim the lights for optimal sleep, and close the curtains. Some people enjoy using a diffuser with calming scents like lavender to help them wind down. Calm your mind in the bedroom by cleaning up any messes, putting laundry away, and straightening up so you aren’t distracted by what needs to be done once you get in bed.

Creating a sleep sanctuary takes time and effort, and it can be a part of your bedtime routine, as well. By taking extra care to create an environment that is calming and welcoming, you will fall asleep faster and wake up ready to take on the day with a clear mind.

Try sleep supplements

With the guidance of your healthcare provider, exploring sleep supplements and medications can significantly improve your quality of sleep over time.

You may have read about magnesium and its many benefits for the body; from blood sugar regulation to boosting moods, this mineral is commonly used to improve mental and physical health. Did you know magnesium can also improve your sleep schedule?

Scientists don’t have concrete answers (yet) as to why magnesium can be used as a natural sleep aid. Research indicates it may be due to magnesium’s muscle relaxant qualities, along with its ability to lower cortisol levels, the stress hormone.

Another sleep supplement worth exploring is melatonin. The body naturally produces melatonin on its own, and it is known to promote sleep. If you experience occasional insomnia, melatonin supplements can help in short-term settings to get you back on track with consistent, quality sleep.

Always be sure to speak with your doctor about trying new supplements or medications to aid and improve your sleep routine.

Explore natural remedies

Natural remedies take a holistic approach to sleep improvement and can be quite effective when used correctly.

Sleep meditation is a real thing, and it is a powerful strategy to calm your thoughts and prepare for bedtime. If you feel calm before bed but your mind races once you hit the pillow, meditation can be a valuable addition to your nighttime routine. Regularly meditating before bed will reduce your heart rate, encourage slower breathing, and even activate the parts of the brain that control your sleep cycles.

Aromatherapy is a very popular method of relaxation and is often used as a sleep aid. Did you know different scents can affect how well you sleep? By diffusing sleep-inducing essential oils (which are naturally derived from plants), you can create a tranquil, relaxing sleep environment. Common oils used for natural sleep aids include lavender, bergamot, clary sage, and cedarwood.

Try sleepy drinks, such as chamomile tea, warm milk, or cherry juice. There is limited evidence of whether these work, but it’s worth trying! Warm tea has long been associated with relaxation before bed; chamomile has many calming properties that are beneficial to winding down before sleep. Cherry juice is known to support melatonin production and promote healthy sleep cycles.

It’s time to take back your sleep schedule

Quality sleep is critical to healthy brain function, cell repair, and many restorative processes within the body. Sleep keeps us sharp, emotionally sound, and healthy.

Without the recommended 8 hours of sleep every night, our mental and physical health can be negatively impacted in many ways. To ensure you’re firing on all cylinders during your health journey, prioritizing sleep is mission-critical.

Whether you add more exercise to your daily routine, take intentional steps to reduce anxiety, or limit screen time before bed, these are small steps you can take to build healthy habits that support your sleep schedule.

With tools like Evidation in your back pocket, adjusting your daily routine and creating healthy habits is simple and empowering.

Sleep your way to optimal health with Evidation

No matter where you are on your health journey, Evidation is here to support you. From discovering healthy habits to adjusting your goals, the Evidation app provides a personalized experience to help you reach your goals.

We’re here to help you learn important information about your sleep patterns and to provide science-backed recommendations and insights for improvements. Learn more about Evidation and download our app.

If you're struggling to fall asleep at night, you're not alone. Studies show that many people around the world struggle to fall and stay asleep at night. Women are more likely to have trouble sleeping than men, younger adults are more likely to have trouble sleeping than older adults.

No matter what your demographic, prioritizing sleep is a key for good health. Here, we'll explore why sleep is so important, breathing techniques you can use to make it easier to get the rest you need, and some habits you can put into place to set yourself up for sleep success.

Why sleep matters

Failure to get enough sleep doesn't just leave you feeling tired the following day—it can also endanger your physical health. Poor sleep can weaken the immune system, increase the risk of developing diabetes, lower the libido, and increase the risk of heart disease.

Mental and emotional health can also be affected by failing to get enough sleep. People who don't get enough sleep may struggle to cope with changes, find that it's difficult to control their emotions and behaviors, and struggle to make decisions. Research has also shown that sleep deficiency is linked to an increase in risk-taking behavior, depression, and suicide.

Effective breathing techniques for sleep

Using simple breathing techniques can make it easier for you to fall and stay asleep by initiating your body's relaxation response. You may also find these techniques helpful for stress management during your waking hours.

Taking just a few moments to practice the following breathing exercises before bed can decrease your heart rate, lower your blood pressure, and help your brain and body understand that it's time to rest.

1. Belly breathing

Also known as diaphragmatic breathing, belly breathing requires the perfect amount of focus—just enough to calm your mind, but not enough to stop you from nodding off.

Give it a try:

• Lie comfortably on your back with your head resting on a pillow.
• Place one hand on your chest and the other on your abdomen.
• Slowly breathe in, working to expand your abdomen as you fill your diaphragm with air. Focus on keeping your chest still as you work to expand your belly.
• Fully exhale, feeling your abdomen lower.
• Continue the practice for two to five minutes, or until you fall asleep.

You may want to pair belly breathing with meditation, positive affirmations, or quiet, calming music.

2. 4-7-8 breathing

4-7-8 breathing takes a bit more focus than belly breathing, but many people find that the additional focus is especially helpful if they're dealing with worries or a stressful situation that's making it difficult to rest.

Give it a try:

• Find a position that feels comfortable.
• Inhale for 4 seconds.
• Hold your breath while you count to 7.
• Exhale slowly for 8 seconds.
• Repeat for up to 5 minutes.

This practice doesn't just help your mind focus—it also works to decrease your heart rate and blood pressure while activating your body's parasympathetic nervous system and supporting your brain's production of the sleep hormone melatonin.

3. Alternate nostril breathing

This yoga technique can help to calm the mind and body when you're winding down at the end of the day.

Give it a try:

• Use your finger to gently close one nostril.
• Inhale through the open nostril.
• Close the opposite nostril and exhale through the nostril that was originally closed.
• Inhale on the now-open side of your nose, and continue alternating nostrils and breaths for up to 5 minutes.

Additional healthy sleep practices

While using breathing exercises can help make it easier to fall asleep, there's more that you can do to get high-quality rest. Try adding these techniques to your nighttime routine.

Relaxation and stress reduction techniques

Using relaxation tools just before bed can help set your mind and body up for sleep success. You can also use these practices throughout the day to manage stress and clear your mind long before it's time for your head to hit the pillow.

Try these practices to calm the nervous system:

• Meditation
• Yoga
• Journaling
• Physical exercise (if exercise tends to energize you, be sure to finish your workout no less than two hours before bed)
• Spending time with family (pets count!)
• Reading a favorite book

Create a comfortable sleep environment

Entering your bedroom should tell your brain that it's time to get some rest. There are a few changes you can make to help make your sleep environment as relaxing as possible, including:

• Temperature: Research shows that the ideal temperature for sleep falls between 60 and 68 degrees for most people.
• Clutter: When your bedroom is used as a catch-all for the clutter of the day, it can be tough for your mind to realize that it's time to rest. Keeping your bedroom clear of work, laundry, and other task-oriented items can help your brain enter the sleep zone.
• Shutting off screens: The blue light that comes from your phone, computer, or TV can keep your brain active after you've turned off the lights for the evening. Stopping the use of screens an hour or two before bed can go a long way toward helping you get the rest necessary to wake up rested.

Keep consistent sleep hygiene habits

Keeping a sleep schedule that works for you is an important part of maintaining great sleep hygiene. Whenever possible, go to bed and wake up at the same time each day. This can help your brain begin to wind down. It's also a good idea to form a bedtime routine, as performing the same actions at the same time each day can also help to signal to your brain that you're preparing to rest.

Evidation: Here to help you feel your best

Evidation provides you with activity tracking, stress monitoring, and other valuable information that can complement your efforts to get the rest you need. Click here to learn more and download the Evidation app today.

Whether you feel like you're not getting enough sleep, you've recently realized that magnesium helps you maximize your shut-eye, or you've started to track your sleep data so you can start learning more about your individual sleep needs, understanding your sleep cycles is key to determining your sleep health.

Each night, you move through four to six sleep cycles. Each cycle is made up of four stages, and each stage is imperative to helping you feel rested and supporting your overall well-being. There are many factors that can cause issues with sleep, including anxiety, stressful life events, and health issues. Understanding your sleep cycles—and the amount of time you're spending in each cycle—can help you optimize your sleep routine to help you feel your best.

What is a sleep cycle?

Getting enough sleep isn't the only thing that matters when it comes to feeling refreshed in the morning. As you move through sleep cycles each night, your body moves through four different stages.

As you move through the night, the amount of time you spend in each stage within each sleep cycle changes. In addition to this normal variation, certain factors can affect the amount of time you spend in each sleep stage, including alcohol consumption and age.

Now, we'll take a look at what each of the four stages of sleep entails.

The four stages of sleep

The breakdown of your sleep cycles is known as sleep architecture, and is composed of stages that are split into two categories: NREM (Non-REM) sleep and REM sleep.

Stage 1: N1

Lasting up to 7 minutes, the N1 stage of sleep occurs when you first fall asleep. The body is beginning to ease into full relaxation as movements of both the brain and body begin to slow. You may experience sleep twitches during this stage, and you may hear non-existent loud noises that startle you awake. While it's easy to wake someone up in the first stage of sleep, an undisturbed stage 1 can quickly lead to deeper sleep.

Stage 2: N2

During the second stage of sleep, your body temperature drops, your heart rate slows, and your muscles begin to relax. Eye movement ceases, and breathing begins to slow. This cycle lasts about 15 minutes in the first sleep cycle of the night, and becomes longer as cycles progress. This stage typically repeats between stages 3 and 4.

Stage 3: N3 slow-wave sleep

In this deep sleep phase, many of the body's processes, including pulse and breathing, slow even further. Current research suggests that despite the reduced level of brain activity during stage 3, spending time in this phase can promote memory, creativity, and deep thinking. This stage of sleep is very deep, and people who are awakened during this phase may feel foggy if awakened before moving on to REM sleep. You spend 20 to 40 minutes in this phase earlier in the night. This time slowly diminishes as you move toward the morning.

Stage 4: REM sleep

Your brain is super-active during this phase, as are your eyes and your respiratory system. The rest of the body experiences temporary paralysis. Dreams are most common during this phase, and tend to be more intense than dreams during other phases. REM stages get longer throughout the night. In your first sleep cycle, your REM sleep may only last a few minutes. During your last sleep cycle, your REM sleep can last for an hour or more.

REM sleep is thought to assist in the formation of memories, and can work to help your mind process stressful information. Motor learning is also supported by REM sleep. Failing to get enough REM sleep can cause serious health problems—evidence even suggests that prolonged REM sleep deprivation can cause death.

How long is a typical sleep cycle?

Typically, a sleep cycle lasts about 90 minutes (although this can vary). It's ideal to aim for four to six sleep cycles per night, but even a single sleep cycle can help your body and mind feel refreshed.

Understanding individual variations in sleep cycles

Sleep cycles can vary, and what you see from your sleep data one night may differ from what you see the next night. Factors that you might not notice during your day—such as the amount of time you spend in the sun and the type of light you're around at night—can impact your sleeping cycles.

Other factors, like traumatic brain injuries, depression, age, and certain medications can all impact your sleep cycles. If you're struggling to get restful sleep and you aren't sure why, it's a good idea to talk with your doctor about whether it would make sense to schedule a sleep study.

Tracking, monitoring, and interpreting your sleep cycles

Understanding your current sleep patterns and your sleep needs can help you make the most out of your rest. Tracking your sleep isn't just about seeing the numbers and charts on your tracking device when you wake up—it's also about paying attention to how you feel each day to understand what amount of sleep is the best fit for your needs.

Using an app like Evidation can help you learn more about how your sleep habits intertwine with your overall sense of well-being, allowing you to make the changes necessary to feel your best. Taking your data to an appointment with your health care professional can also help you work together to determine changes you could make to get more restful sleep.

The role of Evidation in sleep cycle monitoring

No matter what type of sleep tracker you use, Evidation is here to help you put your health data to good use. With your permission, we'll use your health data to provide you with personalized insights and information that you can use to support your well-being. Get started by learning more and downloading the app today! 

High-quality sleep and good health go hand-in-hand. March 10th-16th of 2024 is National Sleep Week, which provides the perfect reminder to check in with yourself and think about whether you're getting enough rest.

Prioritizing sleep, making adjustments that make it easier for you to fall and stay asleep, and paying attention to how your body feels when you get enough rest versus when your sleep is lacking can all work to support your well-being. Here, we'll explore why it can be tough to get enough sleep and some simple steps that you can take to make your shut-eye count.

Sleep Awareness Week: goals and challenges

Whether you're having trouble sleeping or just aren't waking up as rested as you'd like, Sleep Awareness Week is a great time to focus on making sure you're getting the best shut-eye possible.

If you struggle to get sleep that helps you feel your best, you're not alone. Common issues that can make it hard to get enough sleep include:

• Anxiety and stress: If you're feeling constantly worried, dealing with a stressful life situation, or are living with an anxiety-related mental health condition, you may find that it's difficult to fall asleep.
• Irregular schedule: Whether you work double shifts or are tending to a brand-new baby, having an irregular sleep schedule can take a toll on your mind and body.
• Electronic device use: Blue light emitted from cell phones and other electronic devices interferes with your body's production of the sleep-regulating hormone melatonin, making it tough for your body to maintain its natural sleep-wake schedule.
• Caffeine: Drinking caffeine can keep your nervous system up and awake long after your body's preferred time to go to sleep.
• Medical issues: Medical conditions like sleep disorders, chronic pain, gastrointestinal problems, and respiratory problems can all make sleep more difficult. Certain medications can also make it difficult to fall and stay asleep.

The importance of quality sleep

There are many factors that can make it difficult to get the sleep you need, and it's important to take steps to remedy and accommodate issues that make it harder to rest.

Risk factors associated with not getting enough sleep include:

• Impaired cognitive function: When your brain doesn't get the rest it needs, a variety of mental processes can be affected, including problem-solving skills, concentration, memory, and attention.
• Mood disorders: People who don't get enough sleep are more likely to develop depression, anxiety, and other mental health issues.
• Obesity: Research shows that there may be a link between getting enough sleep and the regulation of the hormones that control appetite and metabolism. Problems with these hormones can lead to metabolic issues, cravings, increased hunger, and weight gain.
• Cardiovascular issues: When you experience chronic sleep deprivation, you're more likely to develop hypertension, stroke, heart disease, arterial damage, and other cardiovascular problems.

The science is clear: getting enough high-quality, restful sleep is vital to your overall well-being. Let's take a look at some of the tips and tricks you can use to make your time asleep count.

1. Establish a consistent sleep schedule

While it can be tempting to stay up far too late one night and make up for it by sleeping in the next morning, experts agree that routine matters. Creating healthy sleep habits includes sticking to a schedule that makes sense for your sleep needs.

Most adults between 18 and 64 years of age need between 7 and 9 hours of sleep each night, while those aged 65 or older typically need between 7 and 8 hours of sleep each night. Paying attention to the amount of rest that lets you feel your best can help you determine the bedtime and wake-up time that makes the most sense for your needs.

2. Create a relaxing bedtime routine

Nighttime routines aren't just a good idea for little ones—adults can benefit from having a step-by-step before-bed process as well.

Some tips for creating a bedtime routine that can help you optimize your sleep include:

• Ditch the electronics before bed. Taking at least an hour away from screens before you go to bed can help your brain begin the process of winding down. If you can, try to stay away from screens for two hours. If you're stuck working right up until it's time for bed, go into your phone or computer's display settings to reduce the level of blue light emitted.
• Take a warm bath or shower. As your body temperature begins to drop after your bath or shower, your brain begins to prepare for sleep.
• Stretch and/or meditate. Racing thoughts, the tasks of the morning ahead, and physical tension caused by the activities of the day can all make it harder to fall asleep. Taking a few moments to stretch, breathe, and/or meditate can help set you up for a successful night of sleep.

As with most activities that contribute to your health, consistency matters. Understanding what makes a great sleep routine is fantastic, but it's necessary to actually implement the routine consistently to make a difference in your sleep.

3. Optimize your sleep environment

Creating an environment that supports high-quality sleep can both help you feel more comfortable and signal to your brain and your body that it's time to rest.

Creating a relaxing environment can help you relax. Clearing clutter is an important part of creating a bedroom environment that can help you drift off to dreamland. While it can be tempting to make your bedroom a catch-all space for laundry, projects, and other loose ends, doing so can make it difficult for the brain to shift from busy mode to rest mode.

Making your bedroom as dark as possible can also contribute to helping you get great rest. Using blackout curtains or an eye mask can help you block out any light, helping your brain to understand that it's time to sleep.

Sound control is vital for a good night's sleep. If you live in an area where you can't control the noise in or around your bedroom, using a white noise machine (or a white noise app) can help. Playing soothing music can also work to block out noise.

Temperature is also an important consideration for creating an environment that welcomes sleep. Most experts recommend that you keep your bedroom between 60 and 71 degrees, as excessive heat can make it harder for you to drift off.

4. Manage stress and anxiety for better sleep

There's no way around it—stress and anxiety are an unavoidable part of life. When these issues interfere with your sleep, you may begin to feel anxiety about your lack of sleep, creating a cycle that's difficult to break.

Adding some stress relief techniques into your day can make it easier for you to fall asleep at night. As we mentioned, meditation, breathing exercises, and stretching can all help your body wind down from stress.

Progressive muscle relaxation is a tool that many people find helpful to manage stress. Follow these steps to give it a try:

• Sit or lie down comfortably.
• Take a few deep breaths.
• As you breathe, tense a muscle group, hold for a few seconds, then relax. Repeat this in muscle groups progressively, taking a moment to feel the difference between tension and relaxation at each level.
• Repeat for muscle groups where you still feel tension.

If you're dealing with heavy life stressors, you don't have to try to handle it on your own. Talking with a licensed counselor or therapist can help you develop coping strategies unique to your situation that may make it easier for you to fall asleep.

5. Incorporate physical activity for improved sleep

It sounds counterintuitive, but getting exercise can help you fall asleep at night. Much like taking a hot bath or shower, exercise can raise your body temperature, and as your temperature lowers, your brain will have an easier time going into sleep mode.

Not everyone experiences the same effects from exercise, however. While some people find that the change in body temperature and boost in endorphins a good workout creates helps them fall asleep easily, others find that they feel energized after exercise. If you need time to wind down after you exercise, it's smart to leave at least two hours between the end of your workout and the start of your nighttime routine.

You don't have to go crazy to reap the benefits of exercise when it comes to getting better sleep. Adding just half an hour of aerobic activity to your day can help you sleep better that evening. The type of physical activity that you do doesn't matter—just find something you love and will be able to stick with over time.

6. Evaluate dietary habits impacting sleep quality

What you eat before bed matters, and carefully considering your choices at (and after) dinner can make a difference in how well you sleep. Taking stock of your current dietary habits and finding sleep-healthy adjustments can go a long way to support your overall sleep health.

You might want to forgo the glass of wine with dinner. While many people feel like alcohol helps them drift off to sleep, this positive effect is short-lived. Alcohol can disrupt the restorative stages of sleep, and can increase sleep apnea symptoms.

Eating high-fat and high-protein foods slows your body's digestion, and this can result in a lower quality of sleep. Fat and protein molecules take longer to break down than carbohydrates. Leaning heavier on the carbs in the evening—especially complex carbohydrates, like whole-wheat bread—can help you rest more easily.

Research suggests magnesium can help people who struggle to fall asleep. While more research is needed to determine the role that magnesium plays in supporting healthy sleep, adding magnesium to your diet may help you get the rest you need. In addition to taking a magnesium supplement, it can also be helpful to add foods high in magnesium to your diet, including greens, nuts, seeds, beans, and grains.

Getting high-quality sleep can help you feel energized, support a healthy immune system, and provide your body and mind with the time needed to rest and recharge. It can take some trial and error to discover which of the sleep tips discussed above are the best fit for you. It's a good idea to implement one tip at a time, allowing you to discover what works well for you. Small lifestyle changes can go a long way to set the scene for great sleep. 

If, despite your best efforts, you're still struggling to get restful sleep, it's important to reach out to your doctor to discuss other issues that may be making it difficult for you to rest.

Some other resources to explore as you embark on your sweet-dreams journey include:

• National Sleep Foundation
• The American Academy of Sleep Medicine
• World Sleep Society

Evidation: Here to support your sleep-well journey

At Evidation, we're here to help you get the most out of your health data by providing personalized, helpful insights that can support you as you work to take your health to the next level. We're passionate about supporting your health! Learn more about how Evidation works and download the app today.