25 Proven Tips To Sleep Better At NightWendy Waldrop
Good night’s rest? What’s that?
If you forgot what waking up well-rested feels like, and you spend most of your nights tossing and turning, trying to find that one position that will bring on sleep, I have news for you:
You have to do something about it — as soon as possible!
Sometimes a new bedding set or one of the best down alternative comforters will do the job just fine, but if your sleep problems persist, it might be time for you to make some real changes to your lifestyle. Better choices throughout the day result in quality sleep throughout the night!
So, without further ado, here are my 25 proven tips to sleep better at night!
1. Kick-Start Your Day With Cardio
Okay, everyone knows how beneficial cardio is for our health, but what does it have to do with your sleep pattern?
Well, for starters, you’ll have a morning routine to wake up to and a reason to not hit the snooze button again. Most importantly, though, it’s scientifically proven exercise will have a detrimental impact on your overall sleep quality.
Why in the morning, though?
Because you don’t want that post-workout boost to hit you when it’s time to hit the sack, now, do you?
2. Stop Hitting That Snooze Button
When hitting the Snooze button five times in a row stops being a valid option, you’ll quickly learn to appreciate the extra downtime you get every night if you choose to go to bed a bit earlier. Sure, it will be hard the first few times, but resist the urge to sleep in, and get up as soon as the alarm goes off in the morning.
Trust me; you’re doing your messed up sleep cycle a favor here.
3. Let The Sunshine In
Our bodies know it’s time to wake up or go to bed by keeping track of light exposure throughout the day. But if you spend time in the same lighting conditions day in and day out, that internal clock of yours will get confused, bringing your sleep timing down with it, too.
You know what could help with that?
Daytime bright light exposure!
So, open up those curtains and let the sunshine in or go outside and soak up some sunlight — whatever works for you.
4. Seven Hours Of Shuteye Is The Bare Minimum
Living a hectic, 21st-century lifestyle often requires you to learn how to function on five hours of sleep — and I’m sure we’ve all survived on less during our college years. Do you even remember how much sleep you should get according to your age?
At least seven — and up to nine — hours of sleep per night! It’s no wonder you’re going through life sleep deprived.
So, now that you know how much sleep you need to get every night, you don’t have an excuse for sleeping less than that.
5. Keep Your Wake-Up Hours In Check
And yes, that means during the weekends, too. Sleeping in until noon might sound like an ideal way to spend your weekend, but remember you’re trying to teach your body a valuable lesson here — how to develop and maintain a regular sleep cycle.
Your circadian rhythm will begin to follow a set loop, helping you fall asleep and wake up at the same time every day — even when you forget to set your alarm clock.
6. If You’ve Been Losing Sleep, Make Up For It
Sometimes there’s a deadline to meet, a party to attend, or you need to pull an all-nighter to catch up with all that paperwork, which means you’re bound to lose some sleep from time to time. And while it’s far from ideal, it’s not that big of a deal — as long as you make up for it the next night.
So, clock in one or two additional hours of sleep tonight and repay your sleep debt before things get out of control.
7. Stop Napping All The Time
We’re not in kindergarten anymore, and sadly, afternoon naps are not a mandatory part of your schedule, so stop acting like they are. Sure, all you want to do when you get home from a long, hard day of being a responsible adult is take a long nap, but as it turns out, that might have an adverse effect on your body’s internal clock.
You’ll end up feeling sleepy throughout the day, plus, it could disrupt your sleep quality.
8. Coffee Is Great — Just Not Late In The Afternoon
I don’t know that many people capable of starting their day without a hot cup of Joe. And while caffeine has its benefits – enhanced focus and elevated energy levels being some of them — its effects could last for up to six hours, which makes drinking coffee after 4 p.m. a lousy idea.
You have trouble sleeping as it is, and a bedtime boost is the last thing you need!
9. Opt For “Comforting” Drinks
Sure, there might not be any scientific research to back these claims up, but sipping on a glass of warm milk, tea, or even hot chocolate, does lead to feeling relaxed — you can’t tell me you haven’t noticed that yourself! And the more comfortable you feel in the evening, the easier it will be for you to fall asleep.
So, is anyone up for a glass of warm milk?
10. Say No To Late-Night Snacks
Watching your favorite show and having a late-night snack in the comfort of your bed sounds ideal, right?
Well, think again — eating late at night could severely impact not only the release of hormones, including melatonin but your sleep quality, too.
That said, a carb-filled snack, such as fresh fruit, a couple of hours before bedtime could lead to falling asleep a bit faster than usual.
11. Keep A Close Eye On Your Sleeping Pattern
You’d be surprised at how much you can learn about your daily habits, sleep pattern, and what might be causing the lack of good night’s rest in the first place, if you keep track of your sleep quality over a more extended period.
Now, you could do it the old-school style, and write everything down in a notebook, or you could take a more techy approach, and use one of the smartphone apps made to help you monitor your sleep habits.
12. Don’t Think About It — Write It Down
And speaking of writing things down, make a habit of putting all your worries, chores, and obligations down on a piece of paper. Journaling isn’t something only teenage girls do, you know?
Don’t lie in bed going over the list of groceries you’re supposed to buy tomorrow one more time, or wondering if there’s something you forgot to do — write it down, and go to bed without a care in the world.
Oh, and leaving cute, motivational messages for yourself is highly recommended, too!
13. Your Pets Should Have Their Own Beds
I know, I know, sleeping with your pet is the best thing in the entire world. It’s warm, it’s cozy, and gives you that lovely, fuzzy feeling — but it might be affecting your sleep quality, as well. Snuggling before bedtime is a comforting experience for the both of you — and who could say no to that — but sharing your bed is not.
And don’t worry; your pet won’t think you love them any less if they have to spend the night somewhere else, and not in the bed with you.
14. Find A Bedtime Routine That Works — And Stick With It
Okay, this has to be one of the oldest tricks in the book.
By simply establishing a bedtime routine, and sticking with it day in and day out (and yes, that means during the weekends, too), you’re pretty much conditioning your brain to unwind and start feeling sleepy as soon as you start performing specific actions in the evening.
Our bodies are quick learners, and they’ll pick up on these bedtime cues pretty fast.
15. A Relaxing Bath Might Help
Feeling too stressed to sleep?
Draw a bath, light some candles, put on some relaxing music, and have at least an hour of me-time. You’ll wind down and give yourself an at-home spa day feel — it’s a win-win if you ask me!
And don’t try to give me the “I don’t have time for long baths” excuse, either. Even soaking your feet in warm water — a foot bath, if you will — could help you relax enough to fall (and stay) asleep.
16. Unwind And Clear Your Mind Before Hitting The Sack
While having a long, relaxing bath in the evening might be the first step to unwinding at the end of the day, there’s plenty of other stuff you could try, too. Even something as simple as getting cozy, putting on some relaxing music, and reading your favorite book could do the trick.
Or ask your significant other to give you a relaxing massage. Just say “the experts” recommend it for treating insomnia — they can’t say no to that!
17. Have You Considered Doing Bedtime Yoga?
It seems like yogis know the secret to eternal youth and quality sleep — and they’re willing to share it with the rest of us mortals! So, dust off your yoga mat and get to work.
And before you start making excuses as to why yoga isn’t for you, don’t worry; bedtime flows don’t require you to bend over backward to get it right — the focus is on relaxing the body and calming the mind.
Here’s a little something to help you out:
18. What About Progressive Muscle Relaxation?
Here’s another thing you should add to your bedtime routine — a meditation technique known as progressive muscle relaxation.
Because practicing progressive muscle relaxation on a daily basis not only helps calm the mind but physically relaxes the body, as well.
This video could help you get started on your meditation journey:
19. Set The Right Mood
Check out all the worries of your day-to-day life at the bedroom door, and enter your bedroom stress-free. Your bedroom should be your getaway space, so turn it into one — dim the lights, reduce any external noise as much as you can, lower the temperature to around 70 degrees Fahrenheit, and make your bedroom an oasis of peace and tranquility.
I can almost guarantee you’ll see a drastic improvement in your sleep quality.
20. Electronics Don’t Belong In The Bedroom
I can’t stress enough how important it is to leave all your gadgets behind once you enter your bedroom.
Dozing off to an episode of your favorite show might sound like a fun idea, but if you’re struggling with getting enough sleep night after night, your TV might be the one to blame — and the same goes for your smartphone, laptop, and other electronic devices of that sort.
If you must have your phone nearby, though, at least switch to silent mode — both the workaholic and the insomniac in you will be more than thankful for that.
21. “Blue Light” — Sleep’s Mortal Enemy
You can’t seem to fall asleep, so you keep on scrolling through social media apps on your smartphone – before you know it, it’s well past your bedtime.
Yeah, I’d say the notorious „blue light” emitted from devices — such as computers, tablets, and smartphones — is to blame here. All it does is confuse your brain — and if your brain thinks it’s daytime, your chances of getting a good night’s rest are pretty slim.
22. Don’t Stare At Your Alarm Clock
When all you want is to fall asleep, the worst thing you can do is stare at your alarm clock. Watching the time go by will only lead to more stress — and less sleep.
So, I suggest you try this simple, yet effective technique:
Face the clock away from you! That way, you won’t end up calculating how much time you have left before the alarm goes off, and you’ll focus on relaxing and getting some sleep, instead.
23. Stop Tossing And Turning
Easier said than done, huh?
But here’s the thing — if you can’t seem to fall asleep, don’t make the mistake of staying in bed. The longer you lay there thinking about not being able to sleep, the more anxious you become.
If 20 or so minutes have passed, and you haven’t dozed off yet, get up and do something relaxing. Read, meditate, or listen to some relaxing tunes, and once you’re ready, go back to bed and give sleep another try.
24. Lavender Is What Relaxation Smells Like
You know when I said you should turn your bedroom into a sleep sanctuary? Well, the subtle, calming scent of lavender could help you with that, too.
Now, I’m not saying you should start piling up pots with these tiny, purple flowers in your bedroom right away — essential oils or lavender-scented candles are probably a more convenient option.
Here’s a tip:
Put a few drops of lavender essential oil on a piece of cloth, and tuck it away under your pillow. You’ll sleep like a baby!
25. If All Else Fails, Give Supplements A Try
Sometimes, all your body needs is a hard reset, and if that’s the case, supplements — especially melatonin, the hormone that helps keep your circadian rhythm in check — could be your best bet.
The average dose for an adult is somewhere between 1 and 5 mg, and it should be taken half an hour to an hour before bedtime — but I’m sure you’ll find all the info you might need in the instructions.
That said, there are plenty of other supplements you could use, such as L-Theanine, Valerian root, Ginkgo biloba, and magnesium, to name a few. Don’t try them all at the same time, though!
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So, there you have it — 25 proven tips to sleep better at night! Getting enough sleep every night, and even managing to repay your so-called sleep debt by implementing these simple tips and techniques into your daily routine, is vital for a happier, healthier lifestyle.
If you have a couple of tricks up your sleeve, too, don’t be afraid to share with the rest of us. Drop a comment below and help your fellow insomniacs in their quest for getting a good night’s rest.
Source: Amazing Bed Zone