Sleep Problems: Simple Advice from Your Expert

Nearly everyone has trouble sleeping once in a while. But when sleep problems happen often or don't go away, they can affect your daily life, your focus, mood, energy, and overall health. Poor sleep is also linked with problems like stress, weaker immunity, heart disease, diabetes, and weight gain.

Changes in sleep patterns can be a normal part of aging. Many adults naturally feel sleepy earlier in the evening and wake up earlier in the morning. However, if you're consistently struggling to fall asleep, stay asleep, or feel rested, it's important not to ignore it.

Healthy Sleep Tips (Easy Habits That Help)

• Avoid caffeine, nicotine, and alcohol in the evening

• Avoid heavy meals or eating within 2 hours of bedtime

• Avoid intense exercise within 3 hours of bedtime

• Create a relaxing bedtime routine to signal your body it's time to sleep

• Keep your bedroom dark, quiet, and cool/comfortable

• Reduce screen time (phone, tablet, TV) before bed

• Give yourself at least 1 hour of quiet time before sleep (reading, calm music, light TV)

• Go to bed and wake up at the same time every day, even on weekends

• Aim for around 8 hours of sleep each night (or what feels best for your body)

• Use your bed only for sleep (avoid working or long screen time in bed)

• If you can't fall asleep after 20 minutes, get up and do a calm, boring activity until you feel sleepy—then return to bed

• Consider discussing natural sleep support options with your pharmacist, such as Melatonin (e.g., Solgar Melatonin) to help regulate the sleep-wake cycle

• For stress-related sleep difficulty, muscle tension, or light sleep, magnesium supplements such as Solgar Magnesium, NOW Magnesium Glycinate, Solaray Magnesium Glycinate, Swanson Magnesium Glycinate, or Sweet Bear Sleep Deep may support relaxation.