Everyone knows that a good night’s sleep is one of the keys to our health. Sleep helps with energy, risk of chronic illness, memory retention, general cognitive function, recovery from exercise, and just about everything else.

But insomnia, sleep apnoea, pain disorders, stress, and anxiety mean that many of us find it difficult to sleep through the night.

By following these methods, you may be able to enjoy a more peaceful night’s sleep.

Get morning sunlight

Getting morning sunlight is one of the best things you can do for your circadian rhythm, your body’s internal clock. 

Circadian rhythm influences your sleep-wake cycle. It is primarily influenced by light and darkness, and also other factors including food and mealtimes. 

Going outside and seeing the sun can help signal that it’s daytime to your brain’s central clock (the suprachiasmatic nucleus, or SCN).

This practice can also help suppress melatonin. The less your body produces melatonin, the more awake your feel. Melatonin – one of the important sleep hormones – will then work better in the evening, helping you drift off.

Popular fitness and health influencers such as Andrew Huberman, a neuroscientist, and Mark Sisson, proponent of paleo/primal health concepts, have helped spread the word on morning sunlight.

Huberman said on Tim Ferriss’ podcast that “every cell in our body needs information about time of day” and recommends viewing sunlight for “two to ten minutes every morning upon waking”.

Consider supplements

With pharmaceutical medications often coming with unpleasant side effects, some people opt for supplements that may help with sleep.

Cannabidiol, more commonly known as CBD, has gained popularity in recent years. CBD supplements are available in various forms, including tablets, oils, and flower. 

Other cannabinoids, including HHC, are sometimes recommended for sleep. HHC products are available online. HHC is available in similar forms as CBD supplements.

Research on CBD and sleep is in its early stages, but studies show promising results. 

One placebo-controlled study of 29 participants looked at insomnia in adults and medical cannabis. Insomnia is a widespread concern. Cleveland Clinic report, “About 10% of the world’s population experience insomnia that qualifies as a medical condition.” 

The study used tetrahydrocannabinol (THC) and CBD. The authors wrote that “all but one participant (96%) found the cannabis oil an acceptable treatment for insomnia”.

Exercise

Exercising is another way you can help regulate your circadian rhythm. Physical activity, when done during the daylight hours, can signal to your body that it’s time to be awake and active, which then helps you feel sleepy at night-time. 

Exercise also helps with quality of sleep. Moderate activity like walking, jogging, or swimming can help you fall asleep faster, sleep deeper, and sleep for longer. When your body is tired, it’s easier to fall asleep.

Anxiety, which can greatly interfere with sleep, is also reduced after you’ve been active. Moderate activity and more intense exercise (such as sports, spinning classes, and interval training) can both reduce anxiety, making it more likely you’ll feel peaceful and ready to sleep when it’s bedtime.