Restless nights of tossing and turning can have a significant impact on understanding the true value of getting a good night’s sleep. Not only does sleep help you feel more refreshed during the daytime, but it can also affect your overall emotional, physical, and mental well-being.
Your quality of sleep at night affects how you function during the daytime, and in turn, what you do during the day can affect how you sleep at night. Many people, including those with insomnia or other sleep disorders, are looking for ways to sleep better. We have some simple tips to help improve your quality of sleep. If you’re looking for ideas about how to get a good night sleep, the information in this guide has you covered.
Before we dive into some ways you can get better sleep, let’s start with the basics. Remember these tips so that you can start to improve your sleep habits and hygiene.
The tips above will help you fall asleep faster and, hopefully, stay asleep longer. Here are some more helpful tips for a good night sleep.
Research has proven that creating an atmosphere that promotes sleep can help sleep come faster, almost 80% of the time. Here are some sleep tips you can use to create a sleep-inducing bedroom close to bedtime:
If you're practicing going to bed early and want to sleep better, try developing a relaxing bedtime routine just lying down, wrapped in a throw blanket. This might sound shocking, but start preparing for sleep two hours before heading to bed. Be sure to turn off your television, put away your devices, and dim down whatever lights you can. This will signal to your mind that it's time to end the day and help your mind prepare itself for sleep.
If you are not in the habit of exercising, try to incorporate some low-impact exercise into your routine at least an hour before bed. Avoid exercising too vigorously right before bedtime, as that alerts the brain instead of helping it relax. Practice some light exercises like stretching, yoga, or even meditation to help your body unwind and relax the muscles for a good sleep at night. But, if you have a vigorous exercise routine, try to get that done at least three hours before bedtime so that the hormones produced during exercise that stimulate the mind and body's metabolism do not affect your sleep cycle.
You should also try to eat smart during the day so that you can sleep well at night. Strictly avoid caffeine and nicotine close to bedtime because these chemicals disrupt sleep like no other! Having a heavy meal at night or too much liquid intake after the evening can also make your sleep restless. Either you'll be getting up, again and again, to go to the toilet, or your heavy meal will give you heartburn, preventing you from falling asleep.
It's also essential to have a relaxing activity as a bedtime routine, such as reading. Reading relaxes the mind and is a wonderful alternative to using your phone right before bed. You can also share the events of the day with your partner because unloading your worries also helps you relax and loosen up. Once your brain has sufficiently slowed down after a day of activities, you will finally fall asleep.
You may wonder, why does sleep feel so good? When you’re sleeping, your body and brain are recovering from the overwhelming stress and variety of different sensory inputs you experience during the day. A good night of sleep also helps you to feel more alert and clear-headed during the day, which also improves your mood. Sleeping may also promote optimism and better brain and motor functions. It can even help to improve interpersonal relationships with your partner, coworkers, and friends. Good sleep also helps to boost the body’s immune system to help you fight off certain illnesses.
Different types of bedding may have an effect on how well you sleep. For example, if you tend to get hot during the night, it’s recommended that you use bedding for hot sleepers made of materials like cotton, linen, or bamboo, which can help to regulate your body temperature and keep you cooler and more comfortable during the night. If you experience any type of allergies, look for organic bedding that won’t cause skin irritation. Breathable bedding that’s soft to the touch is always recommended. It’s also important to find bedding that will keep you warm and cozy without making you overheat so that you can stay comfortable while you slumber.
If you’re struggling to sleep better, the tips provided above are sure to help you. But remember that it may take some time for your body to get into the habit of relaxing at a specific time before bed. So don't give up! Keep building that routine and see how well it promotes a healthy sleep pattern.