Good 10 sleep better tips is key to good health, both physical and mental, but a significant proportion of people struggle to find it. For various reasons, whether it’s stress, odd hours or health reasons, a dearth of sleep can prove detrimental to well-being. If you are struggling to sleep, that’s O.K. — you’re in good company. The good news is, there are a number of practical things you can do to get better sleep and wake up feeling great. In this article we are going to discuss ten useful techniques you can use to improve your sleep quality.
1. Maintain Regular Bedtimes
Consistency is one of the keys to good sleep. You have an internal clock in your body, a circadian rhythm, that promotes wakefulness and sleep. By listening to your body and keeping regular sleep hours on weekdays and weekends, you can help support a healthy sleeping pattern that helps you both fall asleep and wake up refreshed.
Work on getting 7 to 9 hours of sleep per night. A regular routine helps reinforce the association between your bed and sleep, so your brain knows when you’ve begun your pre-sleep wind-down. You’ll eventually notice that you fall asleep and wake up so much easier.
2. Create a Relaxing Bedtime Routine
The way you prepare for bed can greatly affect how easily you fall asleep. 3. Make sure you have a good sleep routine to signal to your brain that it’s time to relax and sleep. It can be something as simple as reading a book, enjoying a warm bath, doing some deep breathing or gentle stretching.
Try not to things that stimulate the senses, like an action-packed television show or vigorous physical activity before bed. These can be stimulating and make it more difficult to drop off to sleep.
3. Make Your Sleep Environment Comfortable
The environment in which you sleep can make or break your sleep quality. To sleep well Try to sleep in a comfortable, quiet, dark room. Think about these things when revamping your bedroom:
- Temperature: This ideally should be cool — between 60 and 67° F (15 to 20° C) — because cooler conditions help facilitate sleep.
- Lighting: Blackout curtains or an eye mask can help block out light. Even tiny bits of light can disrupt sleep, so darkening your room is as much a part of sleep environment as it is of sleep process.
- Noise: Try using earplugs or a white noise machine if you sleep in a noisy room. Similarly, calming noises like falling rain or crashing ocean waves might make it easier to fall asleep.
- Bedding: Make sure you have a good mattress and pillows that are compatible with your sleeping position. You spend a third of your life in bed, so it might as well be a supportive and comfortable surface.
4. Limit Caffeine and Alcohol Intake
What you eat during the day can have a big impact on how easily you fall asleep at night. Caffeine, contained in coffee, tea, chocolate and many soft drinks, is a stimulant that can keep you awake for several hours. Caffeine should also be stopped at least 6 hours prior to sleep.
Impaired sleep can have real consequences for your immune system and cardiovascular health. Alcohol might make you doze of initially, but it can also disrupt your sleep cycle while you’re sleeping. “Although alcohol may make you feel sleepy, the quality of your sleep will be not as good as usual and you may wake several times.” It’s a good idea to moderate alcohol consumption or even avoid it in the hours before bedtime.
5. Limit Screen Time Before Bed
The blue light from smartphones, tablets, laptops, and TVs can mess with your sleep by blocking the production of melatonin, a hormone that controls your sleep-wake cycle. Try not to have screen time at least 30 to 60 minutes before bed.
Read a book, put on soothing music or a calming podcast, or try meditation instead of scrolling through social media or watching videos. These exercises can help relax your mind and prepare your body for a restful doze.
6. Exercise Regularly
If you aren’t active, get some exercise, it will help you sleep better! Exercise can alleviate stress, anxiety and depressive symptoms, all of which can disrupt sleep. It can also be relaxing and can help keep your sleep cycle on track.
But there may be no need to pound the pavement within hours of turning in. Working out increases your heart rate and body temperature, two things that can hinder your ability to fall asleep. Try to finish your exercise at least 3 hours before bedtime to get the best sleep benefit.
7. Be Mindful of Napping
A little power nap can be a great way to re-energize your day, but it can also disrupt your sleep at night if it’s too late in the day or too long. If you need extra rest, take short naps (20 to 30 minutes) in the early afternoon.
Taking a nap too late in the day or for too long can make it more difficult to fall asleep at night, because your body could not feel tired enough to rest. “If taking a nap regularly interferes dramatically with nighttime sleep, then we’re probably better off not taking naps,” Dr. Yoo said.
8. Manage Stress and Anxiety
Stress and anxiety are two main causes of a sleeping problem. The various worries of life that pop in our heads in the quiet of night can keep your mind racing even when you’re trying to relax. There are tactics to manage stress during the day that can lead to better sleep at night.
You may want to experiment with relaxation methods like meditation, focused breathing or progressive muscle relaxation to relax your mind at bedtime. But journaling thoughts and worries can also help alleviate mental stress. If stress or anxiety is still taking its toll on your ability to sleep, going to a therapist or counselor could help you.
9. Receive exposure to natural light in the day
When you are exposed to natural light during the day, it can help regulate your circadian rhythm and potentially improve the quality of sleep at night. Get outside in the daytime — particularly in the morning — to allow to your body set its internal clock. The can be particularly valuable if you spend time indoor or live somewhere with little daylight.
The exception to this would be bright artificial light exposure in the evening which may interfere with falling asleep.
10. Seek Professional Help if Needed
If you’ve followed the 10 sleep better tips and are still finding it difficult to sleep, it could be time to seek help from a healthcare pro. If you suffer from chronic insomnia or other sleep issues like sleep apnea, restless leg syndrome, or narcolepsy, it’s possible that an underlying condition is preventing you from getting the shut-eye your body needs, which you should consult a medical professional about.
If you see a healthcare provider, they may be able to help identify the root causes of your sleep issues and recommend a treatment or therapy. Cognitive behavioral therapy for insomnia (CBT-I) is an effective way to address long-term sleep trouble and change your sleep habits for the better.
Conclusion
10 sleep better tips quality sleep won’t come overnight, but it’s worth the effort. And by following these 10 tips — from sticking to a sleep schedule to napping strategically to handling stress . Keep in mind, sleep should be customized to everyone’s needs, so finding what works best for you is important. If you are struggling, do not hesitate to seek help from a medical professional. Sweet dreams are made of when you give yourself the gift of good sleep.
