Getting a good night’s sleep is essential to starting the day well. Arguably, it is as important as a healthy diet, regular exercise, and managing stress.
Learning how to sleep better can improve your brain function, exercise performance, and reduce the impact of hormones. However, a poor night’s sleep can cause weight gain and general poor health.
In this article, we will outline 17 proven tips that should help you sleep better at night.
Quality Bedding
Clean, comfortable bedding should be something to enjoy and look forward to which can act as a stimulus for you enjoying a good night’s sleep.
Avoid Blue Light Disruption
There is a specific reason why you may be told not to stare at your phone before bed and that is due to the exposure to blue light. This can reduce the production of melatonin and have a negative impact on your circadian rhythm by letting your brain believe it is daytime.
The blue light comes from smartphones and computers so if you cannot avoid exposure, wear specific glasses to block that blue light or use an app to limit the light’s production. Ideally, end your TV watching and smartphone scrolling around two hours before you go to bed.
An Agreeable Temperature
The right temperature in the bedroom can ensure that when you do fall asleep, you stay asleep until it is time to get up.
That means not only getting the right temperature for the room but also the correct body temperature for yourself. It can prove really difficult to fall asleep during the summer months when it is simply too warm (see also ‘Can You Sleep With A Heating Pad On?‘) and this can have more of an impact on your night’s sleep than noise.
Studies have shown that only a few more degrees in the bedroom and body temperature can lower sleep quality and increase the risk of wakefulness.
The most agreeable bedroom temperature should be around 70°F (20°C) though you may want to experiment to find the right one for you.
A Fixed Wake-Up Time
Try to keep the same alarm, even on the weekend. This is because your body’s circadian rhythm will be aligned with the sunrise and sunset.
Be consistent with when you go to bed and when you wake up as irregular sleeping patterns can cause poor sleep, especially due to the production of melatonin.
Avoid Naps
Long or irregular naps can confuse your internal clock and can even make you sleepier during the day. While the occasional short nap for under half an hour may help during the day, any longer and you can risk a good night’s sleep.
Exercise
Regular exercise can help every aspect of sleep and even quicken the time it takes for someone to fall asleep. Not too late in the day though as you may suffer with the rush of adrenaline.
Restricted Bed Activities
Your bed should be reserved for sleep and sex, not work or watching TV as stimulus should be limited before it is time to go to sleep.
Bedtime Rituals
Keep a routine for your bedtime so you know when you should finish eating and drinking then when to start brushing your teeth and getting dressed for sleep. Good habits for better sleep can take time but they have been proven to be worth it.
Get A Beneficial Bedroom Environment
The noise, temperature, lights, and arrangement of furniture should all be aimed at helping you get a good night’s sleep. If you can limit the amount of external noise and light coming in (see also ‘Can You Sleep With A Mask On?‘) then that can only help .
Avoiding Alcohol And Caffeine
The preference for a late-night tipple may be something you want to cut down on if you want to get a good night’s sleep. A few alcoholic drinks in the evening and at nighttime can seriously impact your hormones and your sleep patterns.
Alcohol has been found to increase symptoms of snoring and sleep apnea. The substance can also alter the production of melatonin which aids your body’s circadian rhythm while also decreasing the production of HGH.
Of course, caffeine does have several benefits, especially to jolt you up in the morning and enhance your sports performance. However, at night-time, it can seriously harbor your hopes for a good night’s sleep.
The caffeine would stimulate your nervous system and then prevent you from relaxing as you typically would.
If you do enjoy caffeine then have your last dose around six hours before you intend to go to bed as the substance can remain elevated in your blood for between six and eight hours.
De-Stress
Get relaxed before going to bed, perhaps a massage or meditation can help, even reading a book or listening to music.
De-Clutter Your Mind
Make sure that when you do go to sleep, there is nothing left to worry about. The day is done and you are ready to attack the following day. If there is something to do tomorrow, allow yourself some time to think it through, but not too much.
Melatonin Supplements
If your body struggles to create melatonin you may look towards a supplement which can be a helpful sleep aid used to treat insomnia. Only 2 mg of the substance taken before bed can improve sleep quality and energy for the following day.
It can also help people get to slumberland quicker.
Time After Eating
Try not to eat too late in the evening so that you give yourself a few hours to digest your final meal. The release of melatonin and HGH may be impacted by eating late at night which would impact the quality of your sleep.
If you do have to eat late at night, try to be careful about what you eat. Try to stick to what you would normally eat so your body is not too shocked by what it is digesting.
There are conflicting reports on how a meal heavy in carbohydrates can impact sleep. One study suggested that eating a high-carb meal only four hours before bed actually helped people fall asleep faster. Another study noted that a low-carb diet was helpful in gaining good sleep quality.
A Relaxing Shower/Bath
A hot bath taken around 90 minutes before bed has been found to induce more deep sleep and improve sleep quality. Even just bathing your feet in hot water can help.
Comfortable Bed
A new mattress (see also ‘How To Keep Mattress From Sliding‘) or new bedding can make a world of difference when you want to get to sleep. You should look at replacing your bedding every five to eight years and your mattress may be due to be replaced too.
Limit Your Liquid Intake
Going to, or needing, the toilet only a few minutes after getting to your bed is only going to disrupt your sleeping pattern. Instead, limit any drinks to a couple of hours before you intend to go to bed.
Final Thoughts
Keep a routine so that you know when it is time to wind down and get ready for bed. Invest in some good bedding and a comfortable mattress and you should be sleeping better at night.
Frequently Asked Questions
What Causes A Lack Of Deep Sleep?
Sleep disorders, substance abuse, and simply a weakened sleep drive can decrease your ability to reach deep sleep.
What Can I Do If I Cannot Fall Asleep At Night?
Try to wait half an hour to get sleepy but keep the room in the same condition if it remains comfortable (see also ‘How To Make A Futon More Comfortable‘). If not, change up your sleeping position or try some yoga and mindfulness exercises.
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