Finding ways to improve sleep can be a daunting task—while adults between the ages of 18 and 64 require about seven to nine hours of sleep each night, about 35% of adults report that they sleep less than seven hours per night. That is a lot of missed shut-eye! Nearly half of Americans agree that they feel sleepy during the day, and if you’re one of the many exhausted Americans struggling to get enough sleep, keep reading to learn how you can improve your habits.

1. Maintain a consistent routine

To create good sleep practices, it is essential to design and maintain a consistent routine that you can adhere to each and every night. Take this time to wash your face, brush your teeth, take a shower, and unwind. Keeping this routine each night and at the same time will help you fall asleep faster.

2. No electronics

One of the best ways to improve sleep is by eliminating electronic devices from your bedroom. These include your phone, television, laptop, tablet, and anything else that could pose as a distraction or emit blue light – which is proven to suppress the secretion of melatonin.

3. Create the right environment

One of the best tips for good sleep, especially if you struggle to fall or stay asleep, is to ensure that your room provides an optimal environment for your slumber. While there is no ideal temperature for sleep, The American Academy of Sleep Medicine recommends keeping your room between 65 and 72 degrees. Additionally, try using blackout curtains to make your room as dark as possible.

4. Mind your consumption

Maintaining healthy nutritional habits can significantly improve your sleep, especially when it concerns what you consume before bed. Certain things are obvious, like caffeine, sugar, and alcohol. However, did you know that a large meal before bed can actually make it more difficult for you to get a good night’s rest as your body works to digest your last meal?

5. Stay active

Regular exercise and physical activity throughout the day can help you get to sleep quickly at night. Researchers don’t know why, but there is a recognized link between moderate aerobic exercise and the amount of deep sleep that you get each night.

6. Try our syrup for sleep

Insomnia, sleep disorders, shift work, stress, and many other factors can contribute to why you aren’t able to fall asleep and stay asleep each night. While many people know that cough syrup induces sleep, that doesn’t mean that you should rely on a medication that is intended for different use. Instead, you can try a syrup for sleep, such as Sambrosa, a nighttime allergy medicine made from naturally-based ingredients with a small dose of the antihistamine doxylamine.


Good sleep is essential for overall health. Without it, many aspects of your health will suffer – your immune system, maintaining a healthy weight, and even higher risks of cancer, diabetes, and other diseases. If you are suffering from poor sleep quality or difficulty falling asleep, try one or more of the tips above to improve your habits! If you’re interested in learning more about Sambrosa Sweet Dreams Night Syrup, please contact us with any questions you may have.