How well do you sleep at night?
Quality sleep is one of the key factors for better health and productivity. Getting good sleep can boost your mental health overall quality of life. However, poor sleep has become a norm in the population.
Reports show that rates of insomnia spiked during the pandemic. Spending excessive time at home led to a warped sense of time. For some, it was anxiety over the recent health crisis that triggered insomnia.
Deep sleep can help you with feeling better in the morning. Here, we give you seven tips for sleeping better at night. Read on to discover the best ways to get a better night’s sleep.
1. Optimize Your Sleeping Space
Your bedroom should feel like a safe space to unwind and rest. If you want to start sleeping better, begin by optimizing your environment. Limit your bedroom for sleep and sexual activity only.
Your body goes through several stages of sleep. During the second stage of non-REM sleep, your body temperature drops. The ideal bedroom temperature for sleep is between 60 and 67 degrees Fahrenheit.
You can also improve your sleep by making your room darker. Ensure to cover your windows with curtains, blinds, or shades. Choose the right mattress and bedding to promote your comfort throughout the night.
Investing in a good mattress will benefit you in the long run. Depending on your needs or preferences, you may choose what kind of pillow you want to sleep with. This may also depend on your usual sleeping position.
2. Increase Light Exposure in the Day
Your body uses an internal clock to moderate sleep, also known as the circadian rhythm. It processes light exposure and sends signals to your body. This allows your body to control organs and other systems throughout the day.
For most, the circadian rhythm uses light from sunrises and sunsets as a guide. Natural sunlight will promote the health of your circadian rhythm. This boosts your energy in the day and improves your sleep quality at night.
To start sleeping better, aim to get at least two hours of bright natural light in the day. Daily light exposure can improve various sleep issues and insomnia.
3. Reduce Daytime Naps
If you still feel tired after sleeping, a short power nap can be beneficial. Taking a quick nap can give you an extra energy boost to get through the day. However, long and irregular naps can hurt your sleep pattern.
Excessive sleeping in the day can disrupt your internal body clock. This can lead to an inability to sleep and various sleep problems. Though daytime naps can increase brain function, try to keep this at 30 minutes or less.
Some people will also feel sleepier after taking a nap. If you often take naps and struggle to sleep at night, try to reduce and cut them out.
4. Consider Taking a Sleeping Aid
If you suffer from severe sleep issues and insomnia, a sleep aid can help you sleep better. Many people with insomnia take melatonin supplements to sleep better. It boosts the production of melatonin sleep hormones to alert your brain to sleep.
Many people take melatonin when traveling and adjust to new time zones. It’s one of the most effective supplements for helping your body clock. If you want to start taking melatonin, consult your doctor.
They will prescribe you the right dose. Check out this link if you’re looking for a natural sleep aid.
5. Clear Your Mind
Having a pre-bedtime ritual may help you sleep better at night. This will help your body recognize that it’s time to sleep. You can include some rituals to help you relax.
You can do some light stretches and meditation to help your body and mind relax. You can also read a book, listen to soft music, or take a warm shower. It’s crucial to note that you must limit blue light exposure before bed.
Your body recognizes light from your device as natural light. This can confuse your circadian rhythm and make it harder to fall asleep. It suppresses the natural production of melatonin.
A humidifier can help boost air quality before you sleep. You may also opt to wear earplugs if you live in a noisy location.
6. Avoid Caffeine and Alcohol
Caffeine is a stimulant that can give you an energy boost for daytime functions. However, it’s essential not to drink caffeine in the afternoon or too close to your bedtime. If you need to wake up to complete work, opt for water instead of coffee.
Alcohol can have a similar effect to caffeine. Some people think that drinking alcohol before bed will help them sleep better. However, this can actually disrupt your sleep during the night.
You must also avoid consuming any chocolate before bed. Acidic foods like juice and citrus fruits can give you heartburn in your sleep. Know which foods and beverages to avoid before you go to bed.
If you can, try to avoid consuming any drinks 1-2 hours before bed. Excessive urination at night, or nocturia, can affect your sleep quality. It can lead to fatigue in the morning.
7. Exercise During the Day
Regular exercise can not only improve your physical health. It can also help you sleep better at night. Regular exercise boosts the production and effects of melatonin.
Regular daytime exercise can enhance your sleep quality. It can also help you reduce symptoms of insomnia. Some people with severe insomnia found that exercise helped them more than supplements.
Try to aim for at least 10 minutes of exercise in the day. You can build this up over time and start sleeping better.
Start Sleeping Better With These Tips
Getting quality sleep enhances all aspects of life. Without it, our health and work can suffer. From increased light exposure to exercise, these seven tips will help you to start sleeping better at night.
Thank you for reading our article! Looking for more tips to boost your health productivity? Check out our other blog posts for more valuable tips and tricks.