22 Ways To Get A Good Night’s Sleep
Your sleep hygiene is key to a healthy lifestyle. Even though we’re all aware of how important it is to sleep well, it’s still something most of us still struggle with.
What is sleep hygiene? It’s healthy practices and habits that improve your sleep—resulting in better alertness during the day.
If your bedtime routine is less than ideal, these sleep tips will help you not only achieve a more restful sleep, but also teach you how to fall asleep faster.
Here are 22 ways to get a good night’s sleep:
1. Stay true to your routine
You can help your body’s internal clock stay in sync by sticking to a regular schedule. Even though it’s tempting to sleep in on weekends, you’ll better if you keep your routine consistent.
Try going to sleep and waking up at the same time for a week and observe how your body reacts. You should notice yourself falling asleep faster and feeling more rested after a few weeks.
2. Avoid taking long naps
A quick power nap during the afternoon can be quite beneficial, but you should be careful not to sleep for too long. A nap that runs too long will affect how easily you fall asleep at night.
Here’s the kicker:
You can still fit naps into your day, just keep them to less than twenty to thirty minutes at a time.
3. Give yourself time to wind down
To achieve better sleep hygiene, you should allow yourself time to wind down before bed.
If you find that your mind is still racing when you lie down, try taking several deep breaths.
Stress, worry, and generalized anxiety can be huge obstacles that prevent you from sleeping at night. You can try to counter them by spending some time in light meditation or by doing something you love in the evenings.
You will sleep better if you exercise regularly. This sleep advice is easy to give, but it can be hard to fit into your schedule (especially if you’re not used to working out).
The best part?
You don’t have to spend hours at the gym in order to improve your sleep! Walking for just 20 minutes a day can even make a difference.
5. Temperature control
Ensure that your room has adequate air flow and take notice of the thermostat. Keep your room at a cool 18 degrees to quickly improve your sleep quality.
6. Deal with distractions effectively
Your surroundings can significantly change how you sleep at night. There’s nothing worse than excessive noise or phone notifications keeping you up.
If your phone has a “do not disturb” feature, schedule your notifications to turn off within half an hour of bedtime. You may also want to invest in some quality ear plugs or an eye mask.
Be firm with yourself about sticking to your schedule even when you’re faced with distractions.
7. Try a bedtime ritual
If you’re struggling while attempting to fall asleep, try listening to relaxing music, reading, or using visualization to help.
Intentionally devote a few minutes to a bedtime ritual and create a space that is soothing for you.
8. Stay away from smoking or drinking late at night
Both smoking and alcohol can really impact the quality of sleep you are getting.
You will sleep better if you avoid doing either too close to bedtime and you’ll improve your overall health if you limit them altogether.
9. Avoid screen time
Light has a big impact on our bodies and circadian rhythm. You’ll want to avoid being exposed to the blue light from screens (such as your television, tablets, and phone) for at least an hour before going to bed.
Although it’s tempting to wind down by watching a movie or scrolling through your electronics, most of the media we consume through these devices are more engaging than they are relaxing. Put them away before bedtime to help your body get ready for sleep.
10. Be careful with caffeine
You should be mindful of what you’re putting in your body throughout the day. Too many cups of coffee in the afternoon could be affecting your body’s natural ability to fall asleep.
Try to limit your coffee consumption to at least ten hours before you want to be in bed. If you really can’t stay away from coffee, choose to drink decaf later in the day.
11. Reserve the bed for sleep
If you want to know how to fall asleep fast, try reserving your bed exclusively for sleep. It will help you associate being tired with actually sleeping.
You can even go as far as making your bedroom off limits to any devices or work materials. That way, the moment you enter your room, your brain knows that it’s time to wind down and get ready for sleep.
12. Practice relaxation techniques
Implement some relaxation techniques into your nighttime routine to help you achieve peak serenity before bed. The best part is that they don’t have to be elaborate to work.
You can listen to soft music or an audiobook, dim the lights, and practice some deep breathing exercises.
13. Get a better mattress
The best sleep advice is to make sure your mattress is comfortable and supportive (that’s where most of your sleeping occurs, doesn’t it?).
If yours is at the end of its life expectancy, it’s time to get a better mattress.
14. Use light to help
Avoid bright lights at night and expose yourself to sunlight during the day to help keep your internal clock in check.
Letting as much natural light as possible into your home will help your body stay in sync with its circadian rhythm.
The winter months are trickier, but you can use a light therapy box to help during the darker days.
15. Keep a sleep journal
Keep a journal to track your sleep patterns throughout the week.
Write down all the details (including length and quality of sleep) and see if there are any inconsistencies that you can adjust in order to sleep better.
16. Cut back on sugar
Eating sugary foods can contribute to restlessness at night, seriously disturbing a good night’s sleep.
Stay away from too much sugar and be mindful of what you’re consuming throughout the day.
17. Consider a supplement
Ask your doctor for sleep advice and consider taking a supplement that may help you sleep better.
Although the effects of supplements can’t always be guaranteed, there are lots of natural products that have been shown to aid with a more restful sleep.
18. Take a relaxing bath
One of our earlier sleep tips discussed the importance of a nighttime ritual, and a hot bath is an easy addition to that routine!
You can even take the relaxation to new levels with candles, bath bombs, and relaxing music.
19. Get a comfortable pillow
You probably haven’t thought much about your pillows since you initially purchased them.
These days, the technology behind comfortable pillows has been perfected, and it’s worth giving them a try.
Consider a new pillow to aid with eliminating those morning aches and pains.
20. Don’t drink liquids before bed
If you’re constantly waking up to go to the bathroom throughout the night, you’re consequently interrupting precious beauty sleep.
Some easy sleep advice to curb frequent nighttime bathroom breaks is to avoid drinking liquids at least an hour before going to bed.
21. Ask a doctor about it
Maybe you’ve taken every step towards getting a better sleep, but it’s still not working for you. It might be time to talk to your doctor to rule out a sleeping disorder.
22. Don’t overthink it
It’s easy to talk about how to sleep better, but it’s much harder to put into practice. Try not to overthink it too much or you might get yourself into a dangerous cycle of worry and stress instead of relaxation before bedtime.
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