Having Trouble Sleeping? Try These Six Things Before Bed

Getting quality sleep isn’t just about feeling rested; it’s essential for mental clarity, emotional well-being, physical recovery, and long-term health. Unfortunately, many people struggle to fall or stay asleep at night. If you find yourself tossing and turning, you’re not alone! We’ve put together several things to help you sleep, so you can reclaim restful nights.

Reasons You Struggle to Sleep Peacefully

Sleep can be hard to get or can be easily interrupted for a number of reasons. Stress and anxiety stimulate the nervous system, making it hard to relax. Your body and mind stay stuck on whatever is bothering you, and sleep becomes impossible. In this digital age, blue light from screens on phones or tablets suppresses melatonin, a hormone that promotes sleep. We often maintain irregular sleep schedules from work and home responsibilities, which confuses the internal body clock. Plus, diet and caffeine intake can keep you wired. Even a lack of movement during the day can reduce the body’s natural need for restorative sleep. Over time, sleep deprivation can contribute to fatigue, poor concentration, weakened immunity, irritability, and even chronic health conditions. This is why addressing trouble sleeping is so important to your overall health and disposition. 

Six Natural Things to Try Before Bed

If you're struggling to rest at night, these natural remedies for trouble sleeping may help ease the transition from a busy day:

1. Establish a Consistent Bedtime Routine: Try going to bed and waking up at the same time each day, including on weekends. A predictable routine helps regulate your body’s circadian rhythm, improving sleep quality over time. Add in deep breathing, progressive muscle relaxation, or meditation to calm the mind and body as part of the nightly routine. Even a few minutes can make a meaningful difference.
2. Turn Off Screens at Least an Hour Before Bed: Phones, TVs, and computers emit blue light that can delay melatonin production. Instead of scrolling, wind down with a book, journaling, meditation, or a warm bath to signal to your brain it’s time to rest.
3. Incorporate Gentle Movement: A light stretch or low-impact activity before bed can help release built-up tension in your body. Relaxing stimulation from the Juvent Micro-Impact Platform® offers a way to promote circulation and physical calm without overexertion. It’s ideal for a pre-sleep wind-down, allowing you to feel like the day is melting away.
4. Watch Your Intake: Avoid caffeine after mid-afternoon, as its effects can linger into the night. Large meals, alcohol, and sugary snacks can also disrupt your sleep cycle. Opt for a light, protein-rich snack if you're slightly hungry before bed, but try not to eat too close to your desired sleep time.
5. Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. Consider blackout curtains, a white noise machine, or an essential oil diffuser with lavender to help set a peaceful tone. If light or noise pollution are issues where you live, a sleep mask and some comfortable earplugs can make a big difference.
6. Consider Natural Sleep Aids: Herbal remedies like valerian root, chamomile, magnesium, and melatonin may offer natural support for better sleep if your healthcare provider feels they’re right for your body. 

What Is the Strongest Natural Sleep Remedy?

The most effective natural sleep aid is the one that works for you. The best remedy varies from person to person, because each individual’s body and situation are unique. There may be a process of trial and error to find the right balance. You should always consult your healthcare provider before starting something new.

Get the Restful Sleep You Deserve

Trouble sleeping at night is common, but it doesn’t have to be permanent. By creating a calming nighttime routine, staying active during the day, and trying patented tools like the Juvent Micro-Impact Platform, these natural approaches can promote deeper, more restorative rest. Wake up rested and ready so you can take on your day!

FDA Disclosure

In the US, the Juvent device is considered investigational for the treatment of osteoporosis or improvement/maintenance of bone mineral density and our claims have not been reviewed or cleared by the FDA to treat any disease or condition. (2) Calculated over the 20+ year expected life of a Juvent. The JUVENT® Micro-Impact Platform® is Registered as a Class I medical device for exercise and rehabilitation. JUVENT products are covered by the following issued patents, pending patents and their foreign equivalents: 6,843,776 6,884,2277,094211 7,207,954 7,207,955 7,985,191 8,114,036 11/369,611 11/486,538. Juvent, Dynamic Motion Therapy, Micro-Impact Platform, and the symbol are Registered trademarks of Regenerative Technologies Corporation.