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Using lavender essential oil in a diffuser, or sprinkling a couple of drops on a piece of tissue and tucking it inside your pillow can help you follow asleep faster.

The science: Lavender has been shown to have sleep benefits. Sniffing lavender essential oil before bed has been shown to increase quality of sleep, reduce anxiety, promote deep sleep (Karadag et al., 2015; Cho et al., 2013; Goel et al., 2005). It has also been shown to decrease the time taken to fall asleep and increase self-satisfaction with sleep (Lee & Lee, 2006).

Sleeping with a weighted blanket has been found to provide sleep benefits The weight must not be too light or heavy (15-30 lbs is typical for adults), and should be evenly distributed throughout the fabric.

Studies on insomniac adults have shown that sleeping with a weighted blanket increased the quality of sleep and decrease agitation (Ackerley et al., 2015). The pressure from these weighted blankets produces a calming affect by reducing physiological levels of arousal.

If you have trouble sleeping, taking a 1 to 3 milligrams of a melatonin supplement in order to help readjust your natural sleep/wake cycle. It should not be needed for long term use.

The science:  Melatonin is produced in the brain by the pineal gland around 2 hours before bedtime. Researchers found that taking low doses of melatonin in the evening made it easier to fall asleep and reach deep sleep. The subjects who took the low dose melatonin did not feel groggy from it the next morning (Zhdanova et al., 1995).

Put electronic devices away 2 hours before bed or wear blue wavelength-blocking glasses. Researchers have found that people wearing blue wavelength-blocking glasses for 3 hours prior to bedtime experienced a significant improvement in sleep quality and mood (Kimberly & James, 2009).

The science: Electronic devices emit high concentrations of blue light. Blue light adversely affects production of the sleep producing hormone melatonin – the chemical that regulates sleep – more than any other wavelength.  A 2015 study examined the effects of blue light on sleep and found those that used a blue light devises like a cell phone before bed took longer to fall asleep, experience less REM sleep,  took longer to wake up and were sleepier once they woke up. (Chang et al., 2015).

Low levels of vitamin D has been linked to poor sleep quality. You can absorb vitamin D through sunlight or through your diet. If you’re not able to regularly get vitamin D, consider taking vitamin D3 supplements, especially during winter months when you are less likely to get the sun exposure you need.

The science: Studies suggests that vitamin D deficiency is associated with sleep disorders (McCarty et al., 2014). Vitamin D receptors are located in parts of the brain typically associated with sleep. A study performed in 2017 found that vitamin D supplements made it easier to fall asleep, increased sleep quality, and increased sleep duration in 20-50 year old people with sleep disorders (Majid et al., 2017).

White noise helps you fall asleep by masking background noise that would otherwise prevent you from sleeping. For this reason, a white noise machines have been found to help people sleep.

The science: A 2001 study found that white noise made it easier to fall asleep and stay asleep (Borkowski et al., 2001). Another study found that white noise made it easier to stay asleep in otherwise distracting environmental noise, such as with the noise of the intensive care unit (ICU) (Stanchina et al., 2005).

Sunlight during the day, especially in the morning, helps regulate your body’s sleep cycle. If your circumstances prevent you from getting sunlight, consider an at-home light therapy lamp which emulates sunlight throughout the day.

The science: The body’s circadian rhythm is a 24 hour internal clock which controls the natural sleep/wake cycle. It is controlled in the brain by the hypothalamus and is affected by outside factors such as environmental lightness and darkness. Studies have found that getting sunlight every morning acts to restore the human circadian rhythm (Smith & Trinder, 2005).

An aerobic stepper or jump rope are great options that can be used to get a quick aerobic exercise in if you don’t have enough time to head to the gym

The science: Studies have shown that moderate and regular physical activity has therapeutic and sleep promoting benefits. The most beneficial effect comes from aerobic endurance training and acute exercise that lasts for more than an hour. On the other hand, be careful not to take things too far. High intensity, exhaustive, long duration exercise may disrupt sleep by decreasing REM sleep and increasing wakefulness (Sherrill et al., 1998).