Do you want to know a free way to reduce your inflammation?

I’ve met a lot of people who have sleep issues. Did you know that one-third of Americans get less than 7 to 9 hours of sleep? That’s one out of every three! Poor sleep leads to low-grade inflammation, which can turn into chronic inflammation and increase your risk of Alzheimer’s.

Related: Five things you need to do if you’re serious about improving your sleep—no exceptions.

In this blog, I want to talk about what disrupts your sleep and how to wind down so you can sleep better.

Why Should You Be Concerned About Sleep?

Some people just accept poor sleep as normal, saying, “I only get a few hours of sleep—it’s just how it is.” But here’s why you should care:

Not getting enough sleep speeds up aging and increases chronic inflammation. Those are two big reasons to take your sleep seriously.

What Can Disrupt Your Sleep?

1. Caffeine. We all know caffeine is a stimulant. It revs you up and can stay in your system for up to 8 hours. If you have coffee at 4 PM, that caffeine might still be in your system at midnight! So, if you struggle with sleep, avoid caffeine after lunchtime. That includes coffee, soda, energy drinks, caffeinated tea, and even chocolate.

2. Alcohol. Alcohol is a diuretic, which means it makes you go to the bathroom more often—including at night. It also disrupts REM sleep, the deep, restorative phase of sleep. If you’re struggling with sleep, avoiding alcohol—especially before bed—can help.

3. Blood Sugar Rollercoaster. If your blood sugar is constantly spiking and crashing throughout the day, it can cause restless sleep. Keep your blood sugar balanced by eating in a way that avoids extreme highs and lows.

4. Worrying. Ever get into bed and your brain won’t shut off? Racing thoughts about unfinished tasks, problem-solving, or even sleep anxiety can sabotage your rest.

Here’s a tip: Tell yourself, “I’ll handle this tomorrow.” Some people find it helpful to write their worries down before bed. Another strategy is to focus on gratitude—think of three things you’re grateful for or ask yourself:

• Who did I show kindness to today?
• What am I grateful for?
• What did I learn today?

Practicing positive thoughts before bed can help you fall asleep faster and improve sleep quality.

How to Unwind for Better Sleep

Not every sleep tip works for everyone. What helps one person might not work for another. But research shows that changing sleep habits can take up to six weeks to be effective. So if you try something new, stick with it for at least 10 weeks before deciding if it works.

Here are three additional sleep tips to try:

1. Get More Movement Throughout the Day. Even small amounts of movement—like taking the stairs, walking around the block, or dancing in your room—can improve sleep quality. Bonus: If you get outside in natural light, it helps regulate your sleep-wake cycle.

2. Keep a Consistent Sleep Schedule. Your body thrives on routine. That means going to bed and waking up at the same time every day—even on weekends.

3. Sleep Naked. Research suggests sleeping without clothes can help regulate body temperature, preventing overheating and improving sleep quality.

Try incorporating some of these tips into your routine, and be patient with yourself as you build better sleep habits. Your brain and body will thank you! Sweet dreams!

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