How to Get Better Sleep at Night: (10 Tips that SERIOUSLY WORK)
We hear sleeping complaints pretty often these days!
People hardly get a sleep of more than 6 hours which makes it difficult for them to wake up fresh in the morning.
These type of sleeping schedules ruin their entire day which is mostly spent in yawning, tiredness, and lack of focus in the work.
That is why we must follow a proper sleeping habit to sleep peacefully at night and wake up fresh in the (early) morning!
In this article, we’re going to learn how to get better sleep at night!
10 Actionable Tips to Get Better Sleep at Night
Sleeping problems can be solved if you bring the right changes in your routine. From day to night, you have to adopt practical rules and habits to get better sleep at night.
Here’s how to get better sleep at night:
- Must Exercise
- Manage your stress
- Limit daytime naps
- Control your exposure to light
- Look at what you eat
- Improve your sleeping environment
- Take a hot shower
- Read books
- Set a proper sleeping routine
- Avoid sleeping pills
Exercising helps improve the physical and psychological functions of the body. Regular exercises reduce the symptoms of insomnia which is a sleep disorder in which a person gets habitual of sleep.
Physical activities also help treat sleep apnea, headaches and other typical complain which may cause problems in your sleep.
Start with small, and start walking for at least 10 minutes every morning.
Move further to some other exercises like cycling, aerobics, yoga and so on.
Manage your stress:
Stress affects negatively the psychology of a person.
It changes moods, behavior and even the quality of your sleep.
Manage your stress by adding a routine to your life. Keep yourself busy, and avoid thinking about the unwanted things.
Try keeping yourself calm and relaxed at any circumstances to have control over your stress.
(You can check this article to learn more about how to get your life together!)
Limit daytime naps:
Although it is beneficial to take an afternoon nap; but sleeping for hours in the daytime may affect your night sleep. Limit your daytime nap to less than 30 minutes and avoid sleeping for hours.
Also, do not take a daytime nap too late, use the ideal time which is around 2:00 PM and 3:00 PM.
Control your exposure to light:
Melatonin which is a naturally occurring hormone controlled by light exposure helps to regulate your sleep-wake cycle. Your brain releases more melatonin in the dark, which makes you sleepy. Whereas in the day time, melatonin is secreted lesser.
Experts recommend exposing only to the natural light, as artificial glares coming from digital devices are considered to be the enemy of your peaceful nights.
The day time:
Spend your morning time in the sunlight. Walk in the fresh/sunny environment and have breakfast by a sunny window.
Try opening all of the windows in the day time to allow sunlight in your home. Spend as much time as you can outside in the day time.
Note: Use sunglasses as protection from UV rays for your eyes.
The night time:
Try avoiding the artificial lights as much you can in the night time.
All because, the blue light emitted by devices like smartphones, laptops, or TV causes discomfort in the brain which can lead to sleeping disorders.
Use less brightness when using these devices, and finish all of your digital stuff 1 – 2 hours before you sleep.
Also, turn off the room lights before you sleep. If you need some light to move around safely, get a dim light bulb and install them at the corner of your room.
Look at what you eat:
The food you eat plays an essential role in your health. That is, consuming food that is against your metabolism may affect your sleeping.
Eat with a proper routine, take a light meal in dinner and avoid the bulk of food in the night otherwise, excessive food will disrupt your sleep.
Also, keep the followings things in your mind:
- Avoid alcohol before bed
- Reduce sugary foods and refined carbs
- Avoid excessive liquids in the evening
- Finish the dinner 1-2 hours before sleep
To overcome late-night hunger without affecting your sleep, try these snacks instead:
- Half a turkey sandwich
- A small bowl of whole-grain/low-sugar cereal
- Milk or yogurt
- A banana
Improve your sleeping environment:
Peace in your room can help your brain provide better and relaxed sleep.
Organize your room with a clean bed sheet, less furniture and remove TV if it’s there.
Shut the windows to avoid outside noises.
Keep your room at a cool temperature.
Use bed covers that are soft and comfortable for your body.
Make yourself sleep in your back; it will help you to comfort your neck, back, and shoulders.
If you are not used to sleeping on your back, check out our recent blog post:
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Take a hot shower:
A relaxing bath may reward you with better and peaceful sleep.
In one study, it was stated that a hot bath, 90 minutes before bed, can enhance the quality of your sleep.
Apart from that, a hot shower also improves blood circulation, helping to relax the heart and make you feel better overall.
Alternate to this, if you can’t take a full shower at night, you can just wash your feet in a hot water to get a relaxed and better sleep.
Reading is also considered as a stress-relieving activity for the brain. It helps the brain focus on the words and building images of what you are reading.
Get books on any subject you are interested in.
Read them before an hour of sleep, build a strong focus on the content so you can get better night sleep.
Set a proper sleeping routine:
You should set a proper sleeping time to avoid tiredness throughout the day. This will help you to get quality sleep and avoid exhaustion during the day time!
Experts recommend sleeping at between 9:00 PM to 11:00 PM to wake fresh in the early morning.
Also, finish your dinner hours before sleeping to avoid digestions problems which may lead to sleeping complaints and other health issues.
Avoid sleeping pills:
Sleep is the natural process of the body. Even if it has been affected, you should still try your best to avoid relying on medicines. All because, if you once get habitual of sleeping pills, you’ll hardly get proper sleep without them for the rest of your life.
Try fixing your sleeping issues through natural ways and avoid artificial methods for the sake of peaceful nights.
The bottom line:
Sleep is one of the biggest assets for us and you must try all the tips mentioned throughout this article to make yourself sleep better at night.
Follow good sleeping habits and avoid all those things in your life which you think are interrupting your peaceful nights.
If you have got any other question(s) in mind, please let us know by commenting below or by contacting us here.