Are you among the 33 percent of adults who don’t get enough sleep? Whether you struggle with a form of insomnia or simply toss and turn occasionally, lack of quality sleep can feel draining.
A well-planned nighttime routine can address many common causes of poor sleep, including excess screen time (goodbye, scrolling through TikTok in bed), stress or anxiety, and late-night eating. Plus, it doesn’t need to be complicated and can create predictability to help your body and mind wind down. Try adding these evidence-based improved-sleep habits into your nighttime routine to wake up feeling refreshed and ready to start the day.
Eat melatonin-rich foods
Melatonin is a hormone your body produces that helps with sleep and a key player in regulating your circadian rhythm . It’s naturally found in many foods as well as in supplement form. In the evening, incorporate melatonin-rich foods, such as eggs, fish, and milk, into your dinner or dessert. Nuts, especially pistachios and almonds, are great plant-based sources of melatonin. For a sweet treat before bed, try pistachio-stuffed chocolate-covered raspberries.