Tips to sleep better at night
It’s no secret that a good night’s sleep is important for overall health and well-being. But you may not know that poor sleep can immediately affect your hormones, exercise performance, and brain function.
If you’re struggling to get enough shut-eye, here are some tips to help you sleep better at night:
Establish a regular sleep schedule
One of the most important things you can do to improve your sleep is to establish a regular sleep schedule. This means going to bed and waking up at the same time each day, even on weekends.
A regular sleep schedule will help to regulate your body’s natural sleep rhythm and make it easier to fall asleep and stay asleep.
Create a relaxing bedtime routine
Another way to promote better sleep is to create a relaxing bedtime routine. This can involve taking a warm bath, reading a book, or doing some gentle stretching exercises.
The key is to do activities that help you to wind down and prepare for sleep. Avoid watching television or working on the computer in the hours leading up to bedtime, as the bright screens can make it more difficult to fall asleep.
Make sure your bedroom is dark and quiet
To create an environment conducive to sleep, ensure your bedroom is dark and quiet. Consider investing in blackout curtains or an eye mask to block unwanted light.
If you live in a noisy area, try using a white noise machine or earplugs to help you drift off to sleep.
Limit caffeine and alcohol
Caffeine and alcohol are two substances that can disrupt sleep. Caffeine, in particular, should be avoided in the hours leading up to bedtime as it can make it harder to fall asleep.
Alcohol may help you to fall asleep initially, but it can lead to disrupted sleep later in the night. If you do drink alcohol, limit yourself to one or two drinks and avoid drinking close to bedtime.
Get regular exercise
Regular exercise is another important factor for good sleep. Exercise helps to improve sleep quality by promoting deeper and more restful sleep.
But avoid exercising too close to bedtime as it can make it more difficult to fall asleep. The best time to exercise is early in the day or several hours before you plan to go to bed.
Limit screen time before bed
As mentioned earlier, the bright light from screens can interfere with sleep. So limit your screen time in the hours leading up to bedtime, and try to avoid working or using electronic devices in your bedroom.
If you must use a computer or phone at night, consider downloading a blue light filter app which can help reduce the amount of blue light emitted from your device.
You can also try wearing blue-light-blocking glasses in the evening to help reduce your exposure to blue light.
Practice relaxation techniques
There are a number of relaxation techniques that can help promote better sleep. Deep breathing exercises, progressive muscle relaxation, and visualization are all effective ways to reduce stress and promote relaxation.
Try practicing one of these techniques for a few minutes before bedtime to help you drift off to sleep.
Reduce irregular or long daytime naps
If you often find yourself taking long or irregular naps during the day, try to cut back. Napping for more than 30 minutes or at odd times can make it more difficult to fall asleep at night.
Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night. In fact, in one study, participants ended up being sleepier during the day after taking daytime naps.
Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality. However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night.
If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual.
Take a melatonin supplement
Melatonin is a hormone that helps to regulate sleep. A melatonin supplement can help improve sleep quality and promote deeper, more restful sleep.
It is often used as a natural remedy for jet lag and can be helpful for shift workers who need to adjust to sleeping during the day.
Additionally, there are no withdrawal effects of this supplement. Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal.
In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.
Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since melatonin may alter brain chemistry, it’s advised that you check with a healthcare provider before use.
Consider these other supplements
There are other supplements you can also use for better sleep.
- Valerian root is an herb that has been used for centuries to treat insomnia and promote sleep. Research shows valerian root can help improve sleep quality and reduce the time it takes to fall asleep.
- L-theanine is an amino acid in green tea that can help promote relaxation and improve sleep quality.
- Magnesium is a mineral that plays a role in many bodily processes, including sleep. Magnesium supplements have been shown to improve sleep quality in people with insomnia.
- Ginkgo biloba:A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed.
- 5-HTP is a compound involved in the production of serotonin, a hormone that helps regulate sleep. 5-HTP supplements have been shown to improve sleep quality in people with insomnia.
- Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality
Optimize your bedroom environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.
These factors include temperature, noise, external lights, and furniture arrangement. Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health effects.
To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is quiet, relaxing, clean, and enjoyable.
Set your bedroom temperature
Most people know that getting a good night’s sleep is important. Sleep helps our bodies rest and repair, which is essential for overall health and well-being. However, many people struggle to get enough sleep due in part to poor sleeping habits. One simple way to improve your sleep is to set the temperature in your bedroom to a cool, comfortable level. Studies have shown that cooler temperatures can help to promote better sleep. In fact, the ideal bedroom temperature for sleep is between 60 and 67 degrees Fahrenheit. So if you are looking for a way to get a better night’s sleep, consider setting your thermostat to the perfect temperature for slumber.
Take a relaxing bath or shower
A relaxing bath or shower is another popular way to sleep better.
Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve.
Get a comfortable bed, mattress, and pillow
If you are having trouble sleeping, you can consider changing your bed, mattress, and pillow. A study showed that changing your bedding can reduce back pain by 57%, shoulder pain by 60%, and also improve sleep quality by 60%. It is recommended to change your bedding every 5-8 years. If you haven’t replaced it for several years, this could be a quick fix for you. Although it might be expensive, it will be worth it in the long run.
Don’t drink any liquids before bed
It is important not to drink any liquids before bed, so you don’t have to wake up in the middle of the night to go to the bathroom. This will help you sleep through the night and get a restful night’s sleep.
No doubt hydration is important for our health, but it’s best to drink most of your fluids during the day and limit your intake in the evening. If you must drink something before bed, try herbal tea to promote sleep. Chamomile, lemon balm, and lavender tea are all good options.
Don’t eat a big meal before bed
Your body doesn’t digest food well when lying down, so it’s best to avoid eating a big meal before bed. If you’re hungry, try a light snack that won’t weigh you down or make you feel uncomfortable when you lie down. A small bowl of whole-grain cereal with milk or a slice of toast with peanut butter is both good options.
Rule out a sleep disorder
An underlying health condition may be the cause of your sleep problems. One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop repeatedly breathing while sleeping.
This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea.
Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, common in shift workers.
If you’ve always struggled with sleep, it may be wise to consult your healthcare provider.
Fight after-dinner drowsiness
It’s common to feel drowsy after eating a big meal, but there are things you can do to fight it:
- Try to avoid eating a large meal within two hours of going to bed.
- Get up and move around for a few minutes after eating. Taking a short walk or doing light stretching can help wake you up and fight your drowsiness.
- Avoid drinking alcohol before bed, as it can make you feel even more tired.
Get up and move during the day
If you want to sleep better at night, getting up and moving during the day is important. Exercise can help improve your sleep quality, so aim for 30 minutes of moderate exercise each day. Taking a brisk walk in the morning or evening is a great way to get your daily dose of exercise.
Use a Sleep mask to sleep better
Yes, using a sleep mask can help you sleep better at night. Sleeping in complete darkness allows your body to produce more melatonin, a hormone that promotes sleep. If you’re not able to completely darken your bedroom, try using a sleep mask.
Learn ways to get back to sleep
It’s the middle of the night, and you’re wide awake. Again, whether its anxiety, indigestion, or simply a case of bad luck, there are a number of reasons why you might find yourself tossing and turning in the wee hours of the morning. If you’re struggling to get back to sleep, here are a few tips that may help. First, try to relax. It may sound easier said than done, but stress is one of the most common culprits behind sleepless nights. Take a few deep breaths and focus on calming your mind and body. If possible, get out of bed and do something calming, such as reading or stretching. And avoid watching TV or working on your laptop in bed – the light from these screens can interfere with sleep. If you’re still struggling after 20 minutes or so, get up and do something else until you feel sleepy again. Then return to bed and see if you can fall asleep more easily. Sweet dreams!
Best foods for better sleep
There are certain foods that can help you sleep better at night. Foods high in tryptophan, like turkey and bananas, can help your body produce serotonin, a neurotransmitter that promotes sleep. Other good options include oatmeal, chamomile tea, and almonds.
Oatmeal helps you sleep because it contains melanin, a hormone that helps regulate sleep. Chamomile tea has been shown to improve sleep quality in people with insomnia. Almonds are a good source of magnesium, which is a mineral that helps relax muscles and promote sleep.
