How Can I Get a Good Night’s Sleep?
Getting a better night’s sleep may seem like an impossible goal when you’re wide awake at 2 AM, but you have much more control over the quality of your sleep than you apparently realize. Just as how you feel during your waking hours often connects on how well you sleep at night, so the antidote for sleep difficulties can often be found in your daily routine.
Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and unfavorably affect your brain and heart health, creativity, vitality, immune system, mood, and weight. Try experimenting with the following tips to find the ones that work the best for you, you can have the benefit of better sleep at night, improve your physical and mental health, and improve how you think and feel during the day.
7 Proven Tips to Sleep Better at Night
Getting a better night’s sleep requires more than just going to bed on time. You’re not destined to toss and turn every night. Contemplate simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine. Think about all the things that can interfere with a good night’s sleep — from work stress and family responsibilities to unexpected challenges. It’s no wonder that quality sleep is sometimes difficult to achieve. While you might not be able to manage all the factors that interfere with your sleep, you can follow habits that encourage better sleep. Start with these simple tips.
1. Keep in Synchronize Along With Your Body’s Natural Sleep-Wake Cycle
If you keep a consistent sleep-wake schedule you’ll feel much more energetic and refreshed than if you sleep the same number of hours at different intervals, even if you only change your sleep schedule by an hour or two.
- Try to go to sleep and get up at the same time every day: This will help to set your body’s internal clock and optimize the quality of your sleep.
- Be sensible concerning napping: Limit naps to fifteen to twenty minutes within the early afternoon.
- Avoid sleeping in—even on weekends: This allows you to pay off your sleep debt without interfering with your natural sleep-wake cycle.
- Fight after-dinner drowsiness: If you get drowsy way before your bedtime, do some mildly stimulating activities, such as calling a friend, or getting clothes ready for the next day.
2. Control Your Exposure to Light
Melatonin is a naturally occurring hormone controlled by the light exposure that helps regulate your sleep-wake rhythm. Your brain secretes more melatonin when it’s dark—making you drowsy—and less when it’s light—making you more active. However, many aspects of modern life can change your body’s production of melatonin and shift your sleep rhythm.
During the Day:
- Expose yourself to bright sunlight in the morning.
- Spend more time outside during daylight.
- Let the maximum amount of natural light into your home or workspace as attainable.
- Avoid bright screens at intervals 1-2 hours of your bed hour.
- Say no to late-night television.
- Don’t read with backlit devices such as tablets.
- When it’s time to sleep, make sure the room is dark.
- Keep the lights down if you arise throughout the night.
3. Exercise During the Day
Exercise boosts up your metabolism, increases body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to the bed-time it can interfere with sleep.
- Try to finish modestly to robust workouts at least three hours before bedtime. If you’re still confronting sleep difficulties, move your workouts even earlier.
- Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help induce better sleep.
- People who follow an exercise routine sleep better at night and feel less sleepy during the day.
- Regular exercise also helps to improve the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the sound, remedial stages of sleep.
- The more robustly you exercise, the more powerful the sleep benefits. But even light exercise, such as walking for just 10-15 minutes a day enhances sleep quality.
- It can take several months of regular activity before you experience the full sleep-inducing effects.
- So be patient and focus on building an exercise routine that sticks.
4. Be Smart About What You Eat and Drink
Your daytime eating habits play a significant role in how well you sleep, especially in the hours before bedtime.
- Cut back on sugary foods and refined carbs during the day as they can trigger wakefulness at night and pull you out of the deep, therapeutic stages of sleep.
- Avoid big meals at night.
- Limit caffeine and nicotine.
- Avoid alcohol before bed.
- Avoid drinking too many liquids in the evening as it may result in frequent bathroom trips throughout the night.
- If you need a bedtime snack, try having: warm milk, toasted pumpkin seeds, a banana or an apple, a nut butter toast, nuts.
5. Calm Down and Clear Your Head
Stress, worry, and anger from your day can make it very difficult to sleep well at night. If anxiety or chronic worrying influence your thoughts at night, there are steps you can take to learn how to stop worrying and look at life from a more positive viewpoint. Learn how to manage your time effectively and handle stress in a more productive way, and you will be able to maintain a calm, positive outlook and sleep better at night.
Bedtime Rituals to Help You Relax:
- Deep Breathing
- Progressive muscle relaxation
- Visualizing a peaceful, restful place
- Reading a book or magazine by a dim light
- Take a warm bath
- Listen to soft music
- Do some easy stretches
- Calm down with a favorite hobby
- Make simple preparations for the next day
- Dim the lights within the hours leading up to bed
6. Improve Your Sleep Environment
A soothing bedtime routine sends a powerful signal to your brain that it’s time to calm down and let go of the day’s stresses. Sometimes even small alterations to your environment can make a big difference to your quality of sleep.
- Keep your room dark and cool
- Keep noise down
- Make sure your bed is comfortable
- Reserve your bed for sleeping and sex by not operating, watching TV, or using your computer in bed.
7. Learn Ways to Get Back to Sleep
It’s normal to wake shortly during the night but if you’re having trouble falling back asleep, these tips may help:
- Try a relaxation technique like visualizing something peaceful, progressive muscle relaxation, or meditation, which can be done without even getting out of bed.
- Try to not stress over your inability to sleep off once more, because that stress only encourages your body to stay awake.
- Practice breathing exercises. Take a breath in, then breathe out slowly, take another breath and repeat.
- If you’ve been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book.
- Postpone worrying and brainstorming by making a brief note of it on a paper until the next day when it will be easier to resolve.
A good night’s sleep is simply as necessary as regular exercise and a healthy diet. Poor sleep has immediate negative effects on your hormones, exercise performance, and brain performance. It can also cause weight gain and increase the risk of diseases.
If you want to optimize your health or lose weight, then you should make sleep a top priority and incorporate some of the tips above.