How to Sleep Better At Night: 10 Great Tips
By Space Coast Daily // November 1, 2020
Around 70 million US adults suffer from some type of sleep disorder. While a sleep specialist may be needed to fix your sleep problems, there are some tips and tricks you can try first to attempt to solve the issue yourself.
In this article, we’ll tell you how to sleep better at night so you can be energized throughout the day. We’ll give you 10 things to try, as well as help you create a nightly routine that will allow you to get a good night’s rest more often than not.
1. Start Winding Down Early
One of the biggest tips for getting a better night’s sleep has to do with your nightly routine. Because if you’re getting in bed and expecting to fall asleep soon after, you’re only setting yourself up for failure.
A pro tip? Try to start winding down a few hours before you’d like to be asleep. That way you have plenty of time to get relaxed beforehand, making it easier to fall asleep when you want to.
2. Get in Bed at a Decent Time
Perhaps the best way to start winding down early is to get in bed at a decent time. After all, what’s more relaxing than lying down in your bed and getting comfortable?
Depending on when you want to fall asleep will determine what time you need to get in bed. Again, we recommend that you lay down at least two or three hours before you plan on trying to fall asleep.
3. Watch What You Eat and Drink at Night
Of course, eating or drinking things that are loaded with caffeine right before bed is a bad idea. But eating heavy meals right before bed, and even drinking alcohol, can affect your sleeping habits, too.
So, eat a light dinner and take some sleep aid gummies a few hours before bedtime. Don’t make your biggest meal of the day dinner, and if you do, give yourself plenty of time for that meal to digest before going to sleep.
4. Remove Any Sleep Distractions
Whatever device you’re using to read this on is a sleep distraction that you need to put away when you’re winding down to go to sleep. Things like mobile phones, laptops, and even the TV can prevent you from getting as relaxed as you need to get the kind of sleep you’re craving.
So, right before bed, remember no snacks and no electronics. If you need some entertainment, listening to music or a podcast, or reading a book, can keep your mind occupied without delaying your sleep.
5. Excercise Early in the Day
Are you big into your physical fitness? That’s great, and can help you sleep better, as long as you workout during the right times of the day.
Our recommendation? The earlier that you work out, the better. With that in mind, anything prior to three hours before you plan to go to bed should be plenty of time to allow you to relax beforehand.
6. Avoid Taking Day Naps
We get it. Sometimes you need a good nap to help you get through the day. But that nap is going to make going to bed at a decent hour later that night more difficult, which of course isn’t what you want.
If possible, try to avoid taking day naps completely. And if you do need a nap, keep it short, under an hour, and take it as early in the day as you can.
7. Invest in a Quality Mattress
If you’re having a hard time falling asleep, your mattress could be the issue. This is especially true if you’ve got a cheaper mattress, or if you haven’t replaced it in a while.
The choice of the mattress is also important if you prefer to sleep on one side. As you put a lot of pressure on one side of the body, it is better for health to consider special mattress toppers for side sleepers.
Investing in a quality mattress could help you sleep better at nice. At worst, it won’t make going to sleep any more difficult, making it worth trying if you having major sleep issues.
8. Turn Off The Lights
Turning off the lights before you go to bed may seem like a no-brainer. But not having any lights on hours before you plan on going to bed will make that cooldown period before you go to bed that much more effective.
If you need some light, perhaps to read a book, make sure it’s something like a small bedside lamp.
9. Get the Temperature Right
It can be hard to fall asleep if your room is too hot or too cold. Regardless of how you like to sleep, odds are you know what the temperature is and can make it perfect for you hours before bed.
If setting the thermostat is something you forget to do, consider picking up a programmable one. In doing so you can make sure your room is the perfect temperature hours before it’s time to go to bed.
10. Create Good Sleeping Habits
Everything that we’ve touched on in this article will help you create good sleeping habits. That way, every night, you won’t have to struggle to fall asleep.
Breaking these habits, even for one night, can throw your entire body off of the schedule that you’ve created. Stick to the script so you can feel energized and rested each day.
Still Not Sure How to Sleep Better at Night?
If you’re still not sure how to sleep better at night after implementing these tips, a visit to a sleep specialist is recommended. With that being said, for most people, these simple tricks will help you get the good night’s sleep that you’re looking for.
Looking for more ways to improve your lifestyle? Check back with our blog often, as we’re always giving out useful health advice.