We might sleep for one-third of our lives. That’s a lot of time! And yet, many of us don’t get the quality sleep that we need to lead better lives.
Whether it’s due to stress, anxiety, or simply not knowing how to sleep better, the problem is only getting worse.
Luckily, there are a few things that you could do to get the deep, restful sleep that you need. In this article, we’ll give you some tips on how to sleep better so that you could wake up feeling refreshed and ready to take on the day.
Tips To Sleep Better
The following are the tips to sleep better:
It is well-known that exposure to bright light during the day could help to regulate our sleep-wake cycle. But did you know that increasing your bright light exposure during the day could also help you to sleep better at night?
Bright light exposure increased the production of melatonin, which is a hormone that helps regulate sleep. You could do this by spending more time outside or by using a light therapy box.
Minimize Bluelight Exposure
It is well-known that blue light exposure could have negative effects on our sleep.
Blue light suppresses the production of melatonin, which is the hormone that tells our body it is time to sleep. This is why exposure to blue light in the evening could make it harder to fall asleep.
There are a few things you could do to reduce your exposure to blue light in the evening. One is to avoid using screens (phones, laptops, tablets, etc.) for at least an hour before bed.
You could also download a blue light filter for your devices or wear blue light-blocking glasses in the evening.
Finally, you could try to get outside in the daylight for at least 30 minutes each day. This will help to reset your body’s internal clock and make it easier to sleep at night.
Due to its stimulant properties, caffeine could make it challenging to get to sleep. If you’re trying to sleep better, it’s better to avoid consuming caffeine late in the day.
Caffeine could stay in your system for up to 8 hours, so if you drink coffee at 4 pm, you may still have caffeine in your system at bedtime. This could make it harder to fall asleep and could also lead to restless sleep.
Reduce Daytime Naps
The average person needs 7 to 8 hours of sleep per night. If you have trouble sleeping, you may be tempted to take a nap during the day. However, daytime naps could actually interfere with your ability to get a good night’s sleep.
If you’re trying to improve your sleep, it’s good to limit yourself to naps that are no longer than 30 minutes.
Naps that are longer than this could make it harder to fall asleep at night. Additionally, naps that are taken late in the day could also disrupt your sleep.
There are a number of other things you could do to reduce your daytime naps. Creating a sleep schedule, avoiding caffeine before bed, and creating a relaxing bedtime routine could all help you get the rest you need.
Regularize Sleeping Habits
Most individuals don’t get enough sleep, therefore chances are you don’t either. You are not alone if you don’t get enough sleep. About one-third of adults in the world don’t get enough sleep.
There are a lot of reasons why you might not be getting enough sleep. Maybe you have a new baby and you’re up all night feeding them.
Or maybe you have a job that requires you to work odd hours. Whatever the reason, not getting enough sleep could have a serious impact on your health.
One of the better things you could do to improve your sleep is to try to sleep and wake at consistent times. To do this, set a regular wake-up and bedtime.
Reduce Alcohol Consumption
You may have heard that drinking alcohol could help you sleep better. After all, alcohol is a sedative. It could make you feel drowsy and lower your inhibitions.
So it stands to reason that drinking alcohol before bedtime would help you sleep, right? Wrong.
Despite what you may have heard, drinking alcohol is not a good way to sleep better. In fact, it could actually lead to sleep problems. Alcohol may help you fall asleep initially, but it could cause disruptions in your sleep later on in the night.
So while you may feel sleepy after a few drinks, you’re likely to wake up a few hours later feeling groggy and unrested.
Improve Bedroom Atmosphere
Your bedroom should be a haven for sleep – a place where you could relax and drift off to dreamland without any distractions or discomfort. But for many people, the bedroom is anything but a peaceful oasis.
If you’re struggling to get a good night’s sleep, take a look at your bedroom environment and see if there are any changes you could make to optimize it for better sleep.
Here are a few things you could do to optimize your bedroom environment for better sleep:
- Make sure the room is dark. To shut off any light sources, use eye masks or blackout curtains.
- Keep the room cool. Most people could sleep better in a calm, cozy setting.
- Eliminate noise. If you live in a noisy area, use a white noise machine or earplugs to block out unwanted noise.
- Limit screen time. Avoid using electronic devices in bed.
Don’t Eat After Dinner
It is a well-known fact that eating late in the evening could lead to poor sleep. This is because the body has to work harder to digest food when we are trying to sleep, which could lead to restless nights.
There are a few simple steps you could take to avoid eating late at night. First, try to make dinner earlier in the evening so that you have plenty of time to digest before bedtime.
You could also make sure to eat lighter meals in the evening, such as soups or salads, which are easier to digest. And finally, avoid snacking in the evening, as this could also lead to poor sleep.
Your mind is like a sponge – it soaks up information and could become full very easily. This is why it’s important to clear your mind before bed, so you could sleep better at night. There are various methods for doing this, including meditation.
This could be a significant way to clear your mind and focus on your breath
One of the most important things you could do is to make sure you have a comfortable bed, mattress, and pillow. A good night’s sleep is essential for your overall health and well-being, and a comfortable bed could make a big difference.
There are a few things to keep in mind when choosing a bed, mattress, or pillow. First, consider your sleeping position.
If you sleep on your side, you’ll want a mattress that is soft enough to contour to your body, but not so soft that you sink in.
For back sleepers, a firmer mattress is usually best, as it will provide support for your back and spine. stomach sleepers may want a softer mattress to avoid putting pressure on their stomach and chest.
You might have heard that exercise could help you sleep better. And it’s true — regular exercise could improve your sleep quality and quantity. But there’s a caveat: you shouldn’t exercise too close to bedtime.
Exercise raises your body temperature and stimulates your nervous system, both of which could make it harder to fall asleep.
So if you want to reap the benefits of better sleep, make sure you finish your workout a few hours before you hit the sack.
Refuse To Use Tobacco
Smoking tobacco before bed could keep you away from getting a good night’s sleep. The nicotine in tobacco is a stimulant, so it could keep you from falling asleep and staying asleep.
The act of smoking itself could also disrupt sleep. If you’re trying to quit tobacco, consider using a nicotine replacement product like gum or patches to help you sleep better at night.
In conclusion, sleep is vital for our mental and physical health, yet many of us struggle to get enough quality sleep on a nightly basis.
There are a variety of things you could do to improve your sleep, including setting a regular sleep schedule, avoiding caffeine and alcohol before bed, and creating a peaceful sleep environment.
Try out different techniques and find what works for you so you could get the restful sleep you need to function at your best.