The majority of Americans will struggle with insomnia at some point throughout their life. With some simple lifestyle adjustments, most people will see rapid improvement of their symptoms. Check out these top seven tips to increase your quality of sleep naturally.

#1 Exercise regularly

Exercise is good for you in many ways. One major benefit is increased sleep quality. If you’ve been stationary all day, your brain might be tired but your body isn’t. According to John Hopkins, all it takes is 20 to 30 minutes of moderate exercise most days to receive this benefit.

#2 Design Your Bedroom Correctly

Almost everyone spends nearly a third of their life in their bed. It makes sense to spend a little effort to make the most of that time. To do so, make sure your room is dark enough. Ideally, you want it to be pitch black at night. Consider using a white noise machine to cover disruptive sounds. The bedroom should be used only for sleeping. Our brains associate locations with activities. If we are using our bed for things other than sleeping, we make it harder to fall asleep there. To read more about sleeping well, including setting your bedroom up correctly, check out this article.

#3 Avoid Screens Before Bed

Screens are a large part of everyday life, and they’re great. However, It’s best to avoid screens for the two hours before bed. This is because screens put out blue light which inhibits the body’s ability to produce melatonin, the natural hormone that puts us to sleep.

If you absolutely have to use a screen after dinner, consider using blue light canceling applications. These can be found for many electronics and are often free or built into the device.

#4 Journal Before You Sleep

Often people have trouble sleeping because they have too much on their mind. An easy way to unburden your mind is to build a journaling habit. It doesn’t have to be a fancy bullet journal. It just needs to be a place to write down the important thoughts in your head. Once you’ve written them down, you don’t have to remember them. This allows your brain to let them go and drift into sleep.

#5 Take A Hot Shower Before Bed

As we begin to fall asleep, our body temperature cools naturally. By mimicking this, we can send our body the signal to start the sleep cycle. An easy way to do this is to take a short, hot shower immediately before getting into bed.

#6 Think Before You Drink

If you have trouble falling asleep, avoid caffeine in the afternoon. Caffeine is a stimulant and will inhibit the production of melatonin in the body. Sticking with decaf after lunchtime will allow your body to start winding down at the right time.

Similarly, alcohol is known to interfere with proper sleep. Consider skipping the usual wine with dinner. Instead, try making some decaf tea with honey to sip on before bed. Some people are woken up by a rapid fall in blood sugar during the night. The honey in the tea helps prevent this from happening.

#7 Consider Natural Supplementation

Melatonin is produced naturally in the body. Sometimes the body doesn’t produce enough to make us sleepy. To combat this, take a high-quality melatonin supplement roughly 30 minutes before bed. Find out how to safely supplement with melatonin here. Avoid turning to pharmaceutical sleep aids, as they are often addictive and mess with the body’s natural sleep cycles. This means you might be sleeping, but you’re not actually resting.

Being well rested makes a difference in how you feel and how effective you are at your work. Having the energy to both work hard and enjoy life is a big part of finding happiness in life. By using these tips, you can beat insomnia and improve your quality of sleep immediately. To learn more about how to improve your sleep, check out this information from the UK sleep council.