In this blog post, I’d like to share with you 15 simple ways to get a better sleep every night.
First off, you have to know that our emotional and physical health has a direct proportion with the quality of sleep that we have.
Without enough sleep, your physical and mental energy can steadily regress over the course of the day affecting drastically your quality of your emotions, your body weight, and your productivity level.
Many of us are consistently tossing and turning in their bed struggling to get enough sleep, and that can be very overwhelming.
It all comes down to the daily routines and bedtime habits that we unconsciously before we go to sleep. Simple as that.
So by nurturing some healthy routines, you will enormously increase your quality of sleep, that will automatically lead to a better quality of life.
What can I do to get better quality of sleep?
As I said it all comes down to your daily routines whether before your bedtime, or in the morning.
I’m going to share with 15 simple tips to cultivate, so you will likely be able to enjoy fully your sleep.
Tip #1: Make sure the room is dark when it’s time to sleep
Turn off all the lights in the room. Also, cover the windows with a heavy black curtains to block any street light.
Tip #2: Avoid digital screens within 1 – 2 hours before your bedtime
As I outlined above, the blue light emitted from digital screens is one of the major causes of a disruptive sleep.
Ideally, avoiding the digital screens within one or two hours is the best option to prepare your brain for the sleep.
But, if you can’t, you can just minimize it, by turning down the brightness, or using blue light filter.
Tip #3: Try to go to sleep and get up at the same time everyday
It will set your body’s internal clock, so you can get the most out of your sleep.
The key point is to choose a bedtime that feels right for you, when you feel tired to avoid turning and tossing before you fall asleep.
By sticking with the schedule, your body will get used to it, and you will be able to sleep easily at the same bedtime.
Tip #4: Avoid napping especially if you have troubles falling asleep.
Napping can be also in some cases a sleep inhibitor, especially if you have trouble falling asleep.
Napping is a useful to catch up some sleep. But if you are struggling to fall asleep, napping may make things worse.
So, try to limit naps for 20 minutes in the early afternoon.
Tip #5: Keep the light down if you get up during the night
If you get up during the night, use a nightlight to go where you want to go. Because if turn on the light, it will shock your brain, and it’s going to be hard to get back to sleep.
Tip #6: Avoid drinking too many water in the evening
If you drink too much water before bed, you will have to get up in the midst of the night and use the bathroom.
To avoid that, drink your last cope of water 2 hours before your bedtime. This will empty your bladder and not have to get up in the middle of the night.
Tip #7: Cut back on sugary and high carbs foods.
Eating sugary and high carbs foods at night makes your brain more active.
These types of carbohydrates postpone the release of melatonin in your body which can really affects the quality of your sleep.
Tip #8: Avoid caffeine at night.
Caffeine is another big stimulant that causes sleep problems up to twelve hours after drinking it.
So, try to avoid drinking coffee in your evenings especially it’s too close to your bedtime.
Tip #9: Avoid exercising too close to your bedtime
Exercising energizes your body and stimulates your brain as well, which can really affect your ability to relax and fall asleep.
Tip #10: Do some deep breathing
Deep breathing is a way to prepare your body for sleep and calm down your mind.
Tip #11: Implement some rituals before your bedtime
Adding some rituals before your bedtime can really help you wind down. It may include:
- listen to a soft and relaxing music
- Read a book.
- Listen to an audiobook.
- Write down your 3 things that you’re grateful for.
- Write 3 most important tasks to do for tomorrow.
Tip #12: Avoid alcohol before bed
You may think that alcohol helps to relax and fall asleep quickly, but the problem it actually disturbs your sleep in the middle of the night, and you likely feel thirsty when you wake up.
Tip #13: Keep noise down or use soothing sounds
Close the doors and the windows so you cannot be disturbed by the outside noise.
You can also use soothing sounds by playing beach sounds for example, and that can really help finding some peaceful vibes in the room.
Tip #14: Sleep on a comfortable mattress
Mattress might not be right for your body, and makes you uncomfortable when you are sleeping.
Go to the store and get a comfortable mattress that fits your body. This will help you sleep deeper and wake up refreshed.
Tip #15: Reserve your bed just for sleeping
Keep away from using your phone, watching television, reading in your bed.
Your bed is only used for two things: Sleep and sex.
In this way when you get into the bed, you mind will know it’s time to go to sleep.