Top 10 Ways to Get Better Sleep

Sleep Hygiene Tips

Sleep is essential to our health and wellbeing, yet so many of us struggle to get a good night’s sleep. Have you ever felt so exhausted that no matter how much sleep you get, you still wake up feeling groggy? If this sounds like you, don’t worry. There are plenty of simple yet effective tips to help you sleep better and wake up feeling refreshed and energized. In this article, we will explore why poor sleep happens, as well as provide some useful advice on how to improve your quality of sleep. So, let’s jump in and take a closer look at how to finally get the restful sleep we deserve!

Definition of Sleep

Sleep is a natural state of rest where our bodies and minds shut down to recharge. During sleep, we go through several stages, from light sleep to deep sleep, which helps us feel refreshed and energized when we wake up. Unfortunately, more and more people are having trouble getting a good night’s sleep due to stress, anxiety, lifestyle choices, or underlying medical conditions such as sleep apnea.

You can get better sleep! Here are steps you can take to get better rest and make sure you’re getting the quality of sleep your body needs. Simple things like avoiding caffeine late in the day or establishing a regular bedtime routine can help improve your quality of sleep and leave you feeling alert and ready for the day ahead.

Tips to Improve Sleep

1. Establish a Regular Bedtime Routine

Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s sleep-wake cycle, making it easier to fall asleep and wake up feeling rested. Doing this, even on weekends, can help your body’s internal clock adjust to your schedule and make it easier for you to fall asleep at night.

Example: If you want to wake up at 7 am every morning, aim to be in bed and ready to sleep by 11 pm every night. If you need more or less than eight hours of sleep, adjust your schedule accordingly.

2. Improve your Sleep Environment

Keep your sleep area dark, cool and comfortable temperature with adequate ventilation for optimal sleep quality. Consider using blackout curtains or an eye mask if you work night shift and need a darker space to fall asleep in.

In addition, you can improve your sleep environment by limiting external noises. Not everyone lives in a peaceful and quiet neighborhood. If there is construction nearby, or your home is on a bustling city street, sleep can be easily disrupted by the traffic and machinery. It’s not uncommon to use earplugs or sound machines to help drown out the noise to improve your sleep. Many restless people have found help using white noise, calming music, or grey noise to relax the body and mind.

3. Avoid Stimulants Before Bedtime

If you are having trouble sleeping, you may want to avoid stimulants like caffeine before bedtime. Caffeine can interfere with your natural sleep cycle and make it difficult for you to fall asleep at night. It’s best to limit your intake of coffee, tea, soda, and other caffeinated beverages after the afternoon so that you don’t disrupt your sleep routine.

Even chocolate has caffeine in it. Be sure to check ingredients lists for any stimulants so you don’t find yourself lying awake at 11pm wondering why you can’t sleep. Try to have your last cup of coffee or tea at least 4-6 hours before bedtime. Instead, opt for drinking a cup of warm chamomile tea, which can help promote relaxation and sleepiness.

4. Avoid alcohol right before bedtime

Alcohol is another substance that should be avoided before bedtime. Although it may initially make you feel sleepy, drinking alcohol can interfere with proper sleep patterns and lead to more disrupted rest during the night and in the long term. For example, it may help you fall asleep, but once the effects of the alcohol wear off, it could awaken you in the night, disrupting sleep.

5. Avoid watching TV in Bed

We do not recommend watching TV in bed. In fact, it’s best if there is not a television in your bedroom at all. Watching TV in bed can blur the boundaries between sleep and wakefulness, making it more challenging for your brain to associate the bed with sleep. Plus, it’s more likely for someone to fall asleep watching tv if they are in their bed and then the TV’s noise and light can be continuously disruptive throughout the night by being left on. Engaging TV shows can be emotionally taxing and also cause triggers of alertness making it hard to get into a relaxing mood.

6. Reduce blue light exposure:

Televisions, cell phones, computers, and other electronic devices emit blue light, which can suppress the production of melatonin, a hormone responsible for regulating sleep-wake cycles. Exposure to blue light from screens close to bedtime can make it more difficult to fall asleep and disrupt the overall quality of your sleep.

Instead of staring at a screen right before bed, opt for activities like reading or listening to soothing music. By creating a comfortable atmosphere each night, you’ll be able to fall asleep more easily and improve the quality of your rest!

7. Avoid sleeping pills

Natural sleep is the best sleep. Avoid taking anything to help fall asleep or stay asleep as it may be making you feel groggy during the daytime hours. Along the same lines, check to see if any medications that you’re taking can cause sleep disruptions and talk to your doctor about managing your medications if you find they are keeping you awake.

8. Avoid long Naps late in the day or sleeping in too long

Avoid taking long naps or napping late in the day. Napping can oftentimes disrupt our body’s natural circadian rhythm, which is our internal clock. The circadian rhythm regulates our sleep-wake cycle. Napping during the day can throw off this natural rhythm, making it harder to feel sleepy at night when it’s time to go to bed.

Along the same lines, exposure to natural light such as sunlight during the day can actually help you sleep better at night; tapping into your body’s natural circadian rhythm. You can even buy a “Happy Light” from amazon which is an artificial bright light to improve wakefulness and encourage natural sleep cycles.

9. Limit exercise before bed

Exercise can help you have a better night’s rest, but not if it’s right before bedtime. Exercise actually increases your heart rate and body temperature which can make it harder to fall asleep. It takes some time for the body to cool down after exercise and trying to fall asleep after a long run probably isn’t going to happen.

1o. Prepare to wind down 

Finally, practice relaxation techniques like yoga or meditation before bed so that you can get into a more restful state of mind. Taking a warm bath is a great choice over watching an engaging TV show before bed. By making these small changes, you will be able to establish a regular bedtime routine that helps ensure quality sleep each night!

There are so many great reasons to go to bed on time (routine sleep schedule) tonight. You may even be able to lower your blood pressure and lower heart disease risk with consistent sleeping, waking, and quality sleep. Plus, who doesn’t want to feel better each day? Remember, each person’s need for sleep is different. We recommend getting 7-8 hours of sleep every night, but depending on age and many other factors may be recommended. With these top 10 tips for better sleep at night, you are sure to make some positive changes in your sleep routine.