187 Ways to Get Better Sleep

getting better sleep
Seeking Slumber

You’ll notice that there are lots of links to many different items. I am an affiliate for these products, so I will earn a commission if you happen to buy them. In some instances, I’m suggesting my favorite product in a category. That doesn’t mean other products in that particular category might also prove great. Feel free to shop around.

The overall goal is just better sleep. I believe much of the following could help you with that. Don’t try to do it all. The anxiety of pursuing it all could drive you mad. But if you need better sleep or more of it, begin to figure out what items from this will work for you and start working towards better sleep.

Oh, and before we dig in, I need to let you know that I earn a commission from qualifying purchases as an Amazon Associate. When you see particular items recommended, know that those are my current favorites in that category, but you should, of course, feel free to try out other brands or styles if you like to see what might work best for you.

Sleep Environment

Your sleep environment can significantly influence the quality of your sleep. Let's look at several aspects:

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Room Temperature

Maintaining an optimal room temperature (typically around 18°C/65°F) can promote better sleep.  KEEP IT COOL

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Room Darkness

Using blackout curtains or eye masks to block out light can help signal your body it's time for sleep.  KEEP IT DARK

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Noise Level

Consider using earplugs, a white noise machine, or a fan to block out or drown disruptive noise.  If it cannot be quiet, drown out the noise. 

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Air Quality

Ensure good ventilation in your sleep space. Air purifiers and humidifiers can help improve the quality of air you breathe while sleeping.

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Bedroom Decor

Opt for calming colors and minimalistic design. Clutter-free spaces can promote a peaceful state of mind.  KEEP IT CLEAN.

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Plants for Sleep

Some plants like lavender, jasmine, and snake plants can improve sleep quality by purifying the air and releasing sleep-friendly aromas.

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Feng Shui for Sleep

Principles of Feng Shui can be used to arrange your bedroom for optimal flow of positive energy and better sleep.

sleep environment, books, pillows, calming.

Sleep Gadgets & Technology

Tech advancements offer a range of tools to help optimize sleep. Here are some you might consider:

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Sleep Trackers

 Devices like Fitbit, Apple Watch, or dedicated sleep trackers can monitor your sleep patterns and provide insights for improvement.  It is hard to get better when you don’t know where you stand to begin with.

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Smart Beds

These can adjust firmness, elevation, or temperature based on your preferences. Some even automatically respond to your sleep patterns.

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Smart Lights

Lights that simulate sunrise can help you wake up naturally, and ones that dim in the evening can promote relaxation before bed. 

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White Noise Machines

These can help create a consistent, soothing sound environment, masking disruptive noises.

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Sleep Headphones

Designed for comfort while sleeping, these can play white noise, guided meditations, or relaxing music.

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CPAP Machines

Essential for people with sleep apnea, this helps keep airways open for uninterrupted breathing.

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Sleep Robots

Emerging tech-like sleep robots mimic breathing rhythms and play calming sounds, aiding in faster sleep onset.

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Anti-Snoring Devices

Various tech solutions are available to tackle snoring, from smart pillows to wearable devices.

Remember, while technology can aid sleep, it's also crucial to limit screen time close to bedtime to minimize exposure to blue light.  In short, some techs can help, but other techs can hurt.

Sleep Gadgets and Technology for a better night sleep

Sleep Supplements & Vitamins

Certain supplements and vitamins can play a role in promoting better sleep. You probably can’t or wouldn’t want to do them all, but here are some to consider:

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Melatonin

 A hormone that regulates the sleep-wake cycle, melatonin supplements can help adjust your body's internal clock.

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Magnesium

This essential mineral can help relax muscles and promote feelings of calm, assisting in better sleep.

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Valerian Root

Used for centuries as an herbal remedy, valerian root may help improve sleep quality and ease anxiety.

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L-Theanine

Found in tea leaves, L-Theanine promotes relaxation and reduces stress, aiding sleep.

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GABA

A naturally occurring amino acid that works as a neurotransmitter in your brain, it may help promote relaxation and better sleep.

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Chamomile

Often consumed as a tea, chamomile has calming properties that may aid sleep.

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Vitamin D

Deficiency in this vitamin can lead to sleep disorders. Supplementation should be considered, especially in winter months or for those with limited sun exposure.

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CBD Oil

Some research suggests cannabidiol (CBD) may help reduce anxiety and promote sleep.

Sleep Supplements And Vitamins Product.

Food & Drinks for Better Sleep

Certain foods and drinks can aid in promoting better sleep. Remember, it's not just about what you eat prior to bed (because you really shouldn’t be eating just before bed), it’s about the nutrients that you are building up in your body to promote better sleep:

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Melatonin

 A hormone that regulates the sleep-wake cycle, melatonin supplements can help adjust your body's internal clock.

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Chamomile Tea

Known for its calming properties, drinking chamomile tea can be a relaxing ritual before bed.

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Almonds

Rich in magnesium, almonds can promote muscle relaxation and better sleep.

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Bananas

Packed with magnesium and potassium, bananas can relax your muscles, promoting better sleep.

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Kiwi

Studies suggest that kiwi may have sleep-promoting effects, likely due to its content of serotonin

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Tart Cherry Juice

Contains melatonin, which helps regulate the sleep-wake cycle.

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Fatty Fish

Varieties like salmon and trout are rich in vitamin D and omega-3 fatty acids, which have been linked to increased serotonin production.

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Turkey

Known for its high levels of tryptophan, it may promote better sleep.

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Oatmeal

Being a source of melatonin, having oatmeal before bed can help you sleep better.

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Oatmeal

Being a source of melatonin, having oatmeal before bed can help you sleep better.

Remember to consult with a healthcare provider before starting any new supplement regimen.

Food Drink Kiwi Cherries Milk Fatty Fish Nuts And Rice for balanced sleep.

Bedding & Mattresses

The right bedding and mattress can significantly enhance your sleep quality. Here are some considerations:

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Memory Foam Mattress

 Adapts to your body shape, providing support and comfort.

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Latex Mattress

Offers good support, relieving pressure points. Hypoallergenic and eco-friendly options are available.

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Hybrid Mattress

Combines the benefits of innerspring and memory foam or latex, offering a balance of comfort and support.

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Adjustable Beds

These allow you to elevate your head and feet to provide personalized comfort and improve circulation.

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Pillow Choices

Different pillow types serve different needs – memory foam, down, or buckwheat are a few options.

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Weighted Blankets

Studies suggest they can provide a calming effect, helping to reduce anxiety and improve sleep.

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Breathable Sheets

Choose materials like cotton or bamboo for their breathability, which can help regulate temperature during sleep.

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Mattress Toppers

These can add an extra layer of comfort and support to your mattress.

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Blackout Curtains

They can keep your bedroom dark, helping your body recognize that it's time to sleep.

bedding, mattress and blankets for a great night sleep.

Sleep Hygiene Practices

Good sleep hygiene refers to practices that can help you enjoy consistent, uninterrupted sleep. Here are some habits to consider:

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Regular Sleep Schedule

Stick to a regular sleep and wake schedule, even on weekends, to regulate your body's internal clock.

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Bedroom for Sleep and Sex Only

Keep the bedroom a space dedicated to sleep and intimacy to strengthen the mental association between your bedroom and sleep.

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Limit Naps

Especially late in the day, as they can disrupt your sleep.

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Avoid Electronic Devices Before Bed

The blue light emitted can interfere with your sleep.  If you must, why not employ some blue light blockers?

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Physical Activity

Regular physical activity can help you fall asleep faster and enjoy deeper sleep.

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Mindful Practices

Techniques such as meditation or deep-breathing exercises can promote relaxation and improved sleep.

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Avoid Large Meals and Stimulants Close to Bedtime

Both can disrupt your sleep.

Woman Sleeping On A Pillow in a clean and uncluttered room.

Relaxation Techniques

Relaxation techniques can help ease the body and mind, making it easier to fall asleep. Here are some to consider:

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Progressive Muscle Relaxation

A technique that involves tensing and then releasing different muscle groups in the body.

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Guided Imagery

This involves visualizing a peaceful place or situation to relax and distract your mind.

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Deep Breathing Techniques

Practices like box breathing or the 4-7-8 method can help slow your heart rate and promote relaxation.

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Autogenic Training

A method that combines visualization and body awareness to promote relaxation.

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Biofeedback

A technique that teaches you to control certain body functions, such as heart rate, to achieve relaxation. This might require professional guidance and devices.

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Yoga and Meditation

Incorporating practices like yoga and meditation can help manage stress levels, improving sleep over time.

Music Therapy Relaxation and other sleep techniques.

Sleep-Inducing Exercises

Physical activity can promote more restful sleep. Here are some options:

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Low-Impact Aerobics

Exercises like walking or cycling can help reduce insomnia.

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Yoga

Certain yoga poses and sequences can help relax the body and mind, aiding sleep. Look especially to the practice of Yoga Nidra.

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Pilates

This low-impact exercise can help reduce stress, enhance relaxation, and promote better sleep.

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Tai Chi

A form of martial art, this slow-motion exercise can help reduce stress and improve sleep.

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Strength Training

Regular weight lifting or resistance band exercises can help you fall asleep faster and enjoy more deep sleep.

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Stretching

Gentle stretching before bed can help relax muscles and aid in restful sleep.

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Swimming

This low-impact exercise can be a good option for promoting better sleep, especially in warmer weather.

Serene And Simple Practicing Yoga Pilates Strength training to help with adequate sleep.

Herbal Remedies & Aromatherapy

Natural remedies can often aid in relaxation and sleep. Here are a few to consider:

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Lavender

A well-known sleep aid, lavender can be used in various forms, such as in essential oils, bath products, or sachets for your pillow.

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Valerian Root

Often taken as a supplement or tea, valerian root can help improve sleep quality.

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Passionflower

This herb can be consumed as a tea or supplement to help reduce anxiety and improve sleep.

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Lemon Balm

Available as a tea, essential oil, or capsule form, lemon balm can help reduce anxiety and promote sleep.

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Essential Oils

Oils like jasmine, bergamot, ylang-ylang, and sandalwood can also aid in relaxation and sleep.

 Herbal Remedies and aromapathy for good sleep.

Sleep Books & Educational Resources

Educating yourself about sleep can be an important step in improving sleep quality. Here are a few resources:

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“Why We Sleep” by Matthew Walker

This book provides an overview of the science behind sleep and offers practical advice for improving sleep.

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“The Sleep Solution” by W. Chris Winter

Written by a sleep specialist, this book offers insights into common sleep problems and potential solutions.

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“Sleep Smarter” by Shawn Stevenson

This resource offers a 14-day plan to improve sleep quality, touching on topics like diet, exercise, and environment.

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“The Insomnia Workbook” by Stephanie Silberman

This practical guide offers strategies and worksheets to help manage insomnia.

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Sleep Education Websites

Websites like the National Sleep Foundation, Sleep.org, or American Sleep Association offer valuable information about sleep health.

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Sleep Courses

Online platforms like Coursera and Udemy offer courses on sleep science and improvement strategies.

Sleep Smartphone Screen for reading books and learning more.

Light & Sound Control

Controlling light and sound in your environment can significantly impact your sleep quality. Here are some options:

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Blackout Curtains

These curtains are designed to block out all light from windows, creating a dark environment optimal for sleep.

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Eye Mask

A sleep mask can block out light, making it easier to sleep, especially during daytime naps or in brightly lit environments.

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Ear Plugs

These can be particularly useful if you live in a noisy environment or if your partner snores.

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White Noise Machines

These devices create a consistent soothing sound that can drown out background noise and aid in falling asleep.

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Blue Light Blocking Glasses

Wearing these in the evening can help reduce exposure to blue light from screens, which can interfere with melatonin production.

Sleep Therapies including blue light blocking and more.

Sleep and Children

Children have different sleep needs and challenges compared to adults. Here are some factors to consider:

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Establishing a Routine

Regular bedtime and nap schedules can help regulate a child's sleep.

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Creating a Sleep-Inducing Environment

Consider elements like comfortable bedding, a quiet room, and if necessary, a night light that doesn't use blue light for children who fear the dark.

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Sleep Training

Techniques like “controlled comforting” or “camping out” can help children learn to sleep independently.

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Sleep Education

Books like “Goodnight Moon” or “The Rabbit Who Wants to Fall Asleep” can help educate and relax children before sleep.

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Teen Sleep

Older kids may struggle with delayed sleep phase syndrome, where they naturally fall asleep and wake up later. Adjusting schedules and routines can help.

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Sleep and Pets

Sharing your sleeping environment with pets can have varying effects on sleep. Here are some things to consider:

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Benefits of Sleeping with Pets

Some people find it comforting and relaxing to sleep with their pets, which may improve sleep quality.

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Drawbacks of Sleeping with Pets

Pets can be restless, noisy, or take up space in the bed, leading to disrupted sleep.

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Pet Beds

If sharing the bed doesn't work, consider investing in a comfortable bed for your pet in the same room or a separate space.

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Sleep Training for Pets

Establishing routines and boundaries can help ensure both you and your pet get a good night's sleep.

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Therapies for Better Sleep

There are various therapies available that may improve sleep:

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Cognitive Behavioral Therapy for Insomnia (CBT-I)

This therapy addresses negative thoughts and behaviors that could be affecting your sleep.

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Acupuncture

Some studies suggest that acupuncture could improve sleep quality in certain individuals.

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Massage

Regular massage sessions can decrease stress and promote relaxation, potentially leading to improved sleep.

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Hypnotherapy

Hypnosis can be used to encourage relaxation and alter negative attitudes towards sleep.

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Music Therapy

Certain types of music, particularly slow rhythm tracks, can reduce anxiety and induce sleep.

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Sleep and Mental Health

The relationship between sleep and mental health is significant:

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Sleep and Anxiety

Anxiety can lead to insomnia or disrupted sleep. Techniques for managing anxiety can also improve sleep quality.

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Sleep and Depression

Sleep problems are common in people with depression. Addressing one can often help the other.

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Stress Management

High-stress levels can impede sleep. Techniques such as mindfulness, yoga, and meditation can help manage stress and improve sleep.

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Insomnia and Mental Health

Chronic insomnia can be both a symptom and a cause of several mental health issues. Professional help should be sought if you suffer from ongoing insomnia.

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Sleepwear & Accessories

What you wear and use in bed can influence your sleep quality:

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Breathable Pajamas

Fabrics like cotton, silk, and linen can help regulate body temperature and promote comfort.

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Sleep Masks

These can block out light, which is especially helpful for daytime sleep or in bright environments.

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Ear Plugs

Useful for blocking out noise in a loud environment.

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Weighted Blankets

These can create a sense of security and calm, promoting better sleep.

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Cooling or Heating Pads

These can help regulate body temperature, which plays a key role in sleep cycles.

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Sleep Apps & Software

Technology can assist in improving sleep:

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Sleep Trackers

These apps record sleep cycles, snoring, and more to help you understand and improve your sleep patterns.

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White Noise Apps

These can help block out noise in the environment and provide soothing sounds for sleep.

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Meditation and Relaxation Apps

Apps like Calm and Headspace can guide relaxation techniques to promote better sleep.

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Blue Light Filters

Software for devices to reduce blue light exposure, which can disrupt sleep.

A Person Sleeping Peacefully With A High Tech.

Lifestyle Habits & Routines

Lifestyle Habits & Routines

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Regular Exercise

Regular physical activity can help you fall asleep faster and enjoy deeper sleep.

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Reducing Caffeine

Limiting intake of caffeine, especially later in the day, can improve sleep quality.

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Sleep Schedule

Maintaining a consistent sleep schedule can regulate your body's internal clock and help you sleep better.

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Alcohol and Sleep

While alcohol might make you feel sleepy, it can disrupt the sleep cycle and lead to poorer quality sleep.

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Screen Time

Limiting screen time before bed can reduce exposure to blue light and promote better sleep.

Reduce Caffeine And Alcohol For Good Nights Sleep Dig 860adaff C036 4e28 B3ba 00b89b50dd88

Travel & Sleep

Sleep can be significantly disrupted while traveling. Here's how to alleviate these issues:

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Portable Sleep Gadgets

Travel pillows, sleep masks, and noise-canceling headphones can make sleep more comfortable during transit.

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Jet Lag Remedies

Light exposure, melatonin supplements, and adapting your schedule to the new time zone can help with jet lag.

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Hotel Selection

Choosing a hotel based on comfort, noise levels, and light control can make a difference in sleep quality.

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Travel Sleep Schedules

Planning your sleep schedule around flight times and activities can help maintain good sleep.

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Portable White Noise Machines

Small devices that create soothing sounds can block out unfamiliar noises in new places.

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Sleep and Aging

As we age, sleep patterns and requirements change:

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Sleep Disorders in Older Adults

Conditions like sleep apnea, restless leg syndrome, and insomnia become more common with age. Understanding these can help manage sleep better.

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Reduced Melatonin Production

As we age, melatonin production decreases. Melatonin supplements can help.

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Exercise for Better Sleep

Regular physical activity becomes even more essential for sleep with age.

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Dietary Changes

Eating a healthy diet with the right nutrients can promote better sleep.

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Sleep Hygiene for Seniors

Good sleep hygiene practices can become even more critical with age.

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Napping

Napping isn't just for children. It can be a great tool for adults to catch up on rest:

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Power Naps

A short nap of 20-30 minutes can provide a significant boost in alertness and cognitive function.

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Nap Length

The duration of your nap can affect how groggy you feel afterward and how well you sleep at night.

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Nap Environment

Creating a quiet, dark environment can enhance the quality of your nap.

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Napping Aids

Eye masks, earplugs, and even nap-specific apps can help you get the most from your napping time.

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Scheduled Napping

Regular, scheduled naps can be beneficial, particularly for shift workers or people with sleep disorders.

Man In A Cozy Sleep Environment.

Sleep Podcasts and Music for Sleep

Audio can greatly impact our ability to fall asleep and stay asleep:

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Sleepy

This popular podcast features dull, boring bedtime stories to help listeners fall asleep.

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Sleep With Me

Another podcast offering lulling, droning bedtime stories.

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Sleep Music

There are many playlists on platforms like Spotify, YouTube, and Amazon Music designed to help induce sleep.

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Sleepytime Tunes

These albums rework popular music into instrumental lullabies.

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Pzizz

An app that uses music, sound effects, and binaural beats to help induce sleep.

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Calm

This app offers Sleep Stories, music, and soundscapes to help you fall asleep.

Sleep Podcasts.

Bio Hacks and Other ‘Hacks' for Getting Better Sleep

There are numerous strategies, some unconventional, to potentially improve your sleep:

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Blue Light Blocking Glasses

Wear these glasses in the evening to limit exposure to blue light, which can disrupt your circadian rhythm.

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Grounding/Earthing

The practice of connecting directly with the Earth's natural electric charge — walking barefoot, for example — promotes physiological changes and improved sleep.

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Cold Showers

Taking a cold shower or bath before bed can help lower your body temperature and prepare you for sleep.

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Intermittent Fasting

Some find that limiting eating hours can improve sleep. The idea is to finish eating a few hours before bed.

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Meditation and Mindfulness

Practicing mindfulness and meditation can help manage stress, leading to better sleep.

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Yoga Nidra

Also known as yogic sleep, Yoga Nidra is a practice that aims to create a state of consciousness between waking and sleeping.

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Sleep Restriction Therapy

This form of CBT-I involves limiting the amount of time spent in bed, causing partial sleep deprivation and then gradually increasing it.

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Polyphasic Sleep

The practice of sleeping multiple times in a 24-hour period.

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Temperature Regulation

From cooling mattresses to temperature-controlled sleepwear, managing your body temperature can greatly impact your sleep.

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Supplement Cycling

Rotating different sleep-promoting supplements to prevent your body from building tolerance.

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Binaural Beats

Listening to these sounds is said to trigger certain brain frequencies associated with sleep.

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Infrared Saunas

Regular use of infrared saunas is claimed to enhance blood flow, reduce stress, and promote better sleep.

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Red Light Therapy

Some studies suggest that red light therapy can help reset your circadian rhythm, leading to better sleep.

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Vibration Plates

These devices can help reduce stress and enhance circulation, potentially leading to improved sleep.

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Massage Guns

Regular use can promote relaxation and better sleep by reducing muscle tension and lowering stress levels.

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CBD Oil

This natural remedy is often used to reduce anxiety and promote relaxation, potentially leading to better sleep.

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Meditation Apps

Using guided meditation apps like Headspace or Calm can help you relax and drift off to sleep.

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Forest Bathing

This Japanese practice involves spending time in nature to reduce stress and promote better sleep.

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 Weighted Blankets

Weighted blankets can provide a comforting sense of pressure that may lead to better sleep.

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Sound Machine

Devices that provide soothing sounds, such as white noise, waves, or rain, can help mask disruptive noises and promote sleep.

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Breathing Techniques

Certain breathing methods, like the 4-7-8 technique or box breathing, can help relax your body and prepare you for sleep.

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Sleep Posture

Adjusting your sleep posture (e.g., sleeping on your left side, elevating your legs) can potentially improve your sleep quality.

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Acupuncture

This traditional Chinese medicine practice is believed to help balance the body's energy, reduce stress, and improve sleep.

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Float Tanks

Also known as sensory deprivation tanks, these can provide deep relaxation and promote better sleep.

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Gratitude Journaling

The practice of writing down what you're grateful for can help reduce stress and anxiety, promoting better sleep.

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Worry Journaling

Write down all of your worries before heading to bed each night. Putting pen to paper does an amazing job of getting those worries out of your head so that they don’t interfere with your sleep.

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Qi Gong

This ancient Chinese health practice combines movement, meditation, and breath regulation to improve sleep and reduce stress.

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Reiki

A type of energy healing that could potentially reduce stress and promote relaxation and better sleep.

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Salt Lamps

These lamps are believed to produce negative ions that can purify the air and promote better sleep.

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Essential Oil Diffusers

Using a diffuser to disperse calming essential oils can create a soothing environment conducive to sleep.

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Mindfulness Practice

Developing mindfulness through daily practice can help reduce anxiety and stress, leading to improved sleep.

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Magnetic Field Therapy

Some believe that exposure to a magnetic field can help balance the body's energy, reducing pain and promoting better sleep.

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Binaural Beats

Listening to these auditory processing artifacts can induce various states of consciousness, including relaxation for better sleep.

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Autogenic Training

A relaxation technique involving self-suggestion, which can help alleviate stress and improve sleep.

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Biofeedback

This technique uses electronic sensors to help you learn to control bodily functions such as heart rate, leading to decreased stress and better sleep.

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Far Infrared Rays (FIR)

Some bedding products use FIR technology to enhance comfort and potentially improve sleep.

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Chiropractic Care

This ancient Chinese health practice combines movement, meditation, and breath regulation to improve sleep and reduce stress.

Bio Hacks and other sleep methods.

Nootropics and Peptides

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Melatonin

Commonly used to treat insomnia, Melatonin helps regulate the sleep-wake cycle.

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Magnesium L-Threonate

This specific form of magnesium is capable of crossing the blood-brain barrier and is known to have a calming effect on the brain, aiding sleep.

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Salt Lamps

These lamps are believed to produce negative ions that can purify the air and promote better sleep.

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L-Theanine

It promotes relaxation, reduces stress, and improves sleep by increasing the levels of GABA, serotonin, and dopamine in the brain.

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5-HTP

It is converted into serotonin in the brain, which is then converted into melatonin, enhancing sleep.

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GABA

It inhibits brain signals and reduces nervous system activity, promoting relaxation and sleep.

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Phenibut

It stimulates GABA receptors and has been used off-label for everything from anxiety to promoting better sleep.

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Copper Peptide

It is said to have anti-inflammatory effects that could potentially lead to better overall health and improved sleep.

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DSIP (Delta Sleep-Inducing Peptide)

A neuropeptide that, when administered, is claimed to induce sleep. DSIP may also have beneficial effects on the cardiovascular and endocrine systems.

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Noopept

While not a traditional sleep aid, Noopept can enhance the quality of waking consciousness, which may indirectly improve sleep quality.

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Aniracetam

Known for enhancing creativity and holistic thinking, it can also reduce anxiety and improve sleep.

Sleep Supplements And Vitamins Products.

Marijuana and Entheogens

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Cannabis

THC, the active ingredient in cannabis, is known to have sleep-inducing effects. Different strains may be more conducive to sleep than others.

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CBD Oil

Cannabidiol (CBD) does not have the psychoactive effects of THC and is used for treating a variety of conditions, including insomnia.

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Melatonin-infused edibles

Combining the sleep-inducing effects of melatonin with those of cannabis to promote restful sleep.

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Kratom

Kratom leaves, particularly the red-veined variety, are known for their sedative effects and are often used in traditional medicine for insomnia.

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Mugwort

This herb is often used in tea and can induce lucid dreams, improving sleep quality.

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Ayahuasca

This South American plant brew is known to have powerful psychedelic effects and has been claimed to enhance spiritual understanding and self-awareness, which some users find enhances sleep quality.

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Psilocybin

A psychedelic substance found in certain types of mushrooms, psilocybin can lead to spiritual experiences and profound changes in perception, mood, and thought, which may indirectly improve sleep quality.

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Calea Zacatechichi

Known as the “dream herb,” it is often used in traditional medicine to enhance the vividness of dreams.

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Passionflower

This plant has calming properties and is often used in teas and supplements to promote relaxation and sleep.

Entheogens Mushrooms.

Conclusion

There you have it.  It’s not an exhaustive list, but it has to be pretty dang close.  If you genuinely want a better night’s rest, please don’t try to do all of this.  There is a delicate balance between an attempt to do too many things that will surely lead to failure or frustration and finding just the right, manageable mix to discover your desired ends. 

Get healthier.  Get your environment in order.  Test a few things for a few days (or more) and begin to find what will work for you and what has been missing in your life.  

I wish you well.  And I wish you much better sleep in the nights to come.