Are you struggling to fall asleep each night? Or maybe you wake up feeling exhausted even though you’ve spent seven or eight hours in bed. If any of this sounds familiar, it might be time to try some new things to help get a better night’s rest. In this article, we will discuss nine proven tips for getting a good sleep and waking up feeling refreshed.
The Importance Of Good Night’s Sleep
Getting a night of good rest is essential for both physical and mental health. It helps your body and mind to recover from the experience and impressions gained, making you more alert and productive during the day.
Here are the common consequences of having poor sleep:
- It can be difficult to focus during the day
- Your mood may suffer
- You may become anxious or depressed
- You may experience headaches, muscle pain, and fatigue
- Your immune system may be weakened
- Your risk of developing certain chronic diseases may grow
- Your overall well-being takes a hit
Sounds convincing enough? So, make sure to give yourself the rest you need!
9 Actionable Tips To Improve Sleep Quality
Now, let’s move on to discussing tips to help you get a better night’s rest. With just a few changes in your routine and some simple adjustments to your lifestyle, you can start sleeping better and waking up easier.
1. Get Into A Routine
Developing consistent sleep patterns is equally as essential as the amount of time you spend sleeping. Establishing a regular bedtime routine will help to retrain your body’s internal clock. Make sure to stick to the same sleep and wake times, even on the weekends.
As for the duration of your sleep, aim for seven to eight hours of rest per night.
2. Avoid Stimulants Late In The Day
Coffee, tea, nicotine, and alcohol are all stimulants that can interfere with your sleep cycle if consumed too late in the day. As for alcohol, it may help you to drift off faster, but its consumption can deplete the quality of your rest. Stimulants such as caffeine provide an energy boost that lasts for up to 6 hours.
So, try to avoid drinking caffeine within 6 hours of bedtime or drinking alcohol within 3 hours of bedtime. If you are a seasoned coffee enthusiast, consider switching to decaf in the afternoons and evenings.
3. Get Some Exercise
Exercising regularly during the day can help to improve your rest quality at night. Regular physical activity can help your body become accustomed to a regular sleep schedule, as well as reduce stress and anxiety levels which can interfere with getting restful sleep. Even if you’re not able to do an intensive workout regularly, try to get some form of physical activity during the day.
But, don’t do any strenuous exercise in the few hours leading up to bedtime as it can have a stimulating effect on the body. Exercising in the morning or afternoon is often the most advantageous.
4. Keep Your Room Dark
Your bedroom should be as dark as possible to help you fall and stay asleep. Make sure your curtains are thick enough to block out any light coming in from the windows. Consider using a mask if needed.
5. Limit Exposure To Blue Light In The Evening
The blue light from our phones, TVs, and computer screens can interfere with our body’s natural production of melatonin which helps to regulate the sleep cycle. Try to limit your screen time in the evenings. If you must watch something, consider using blue light-blocking glasses or apps that reduce the amount of blue light coming from your screens. To avoid the temptation to keep your phone in your hands throughout the evening, consider enabling the “do not disturb” mode.
6. Avoid Long Naps
Although a short power nap in the afternoon can be very refreshing, longer naps can interfere with your sleep cycle and make it more difficult for you to fall asleep at night. Try to limit any naps that you take to less than 30 minutes.
7. Cut Down On Fluid Intake
Overhydrating before bed can lead to numerous trips to the bathroom throughout the night, negatively impacting your rest. So, consider limiting your fluid intake in the evening. If you do need to use the restroom, opt for a dim light instead of bright lights that could wake you up.
8. Create A Relaxing Environment
Your bedroom should be a tranquil space for relaxation. Make sure the temperature is optimal. For maximum comfort, set it between 65 and 70 degrees Fahrenheit. Besides, keep your room noise-free, and use calming scents such as lavender to help relax your body and mind before bedtime. A good idea is to add activities including reading a book or listening to soothing music before bed.
By following these nine tips, you should be able to improve your rest quality and get the good night’s sleep you need.
Getting a good night’s sleep is essential for maintaining a healthy and productive life. With just a few changes in your lifestyle, you can ensure that your body gets the rest it needs to stay in top form. We hope that the tips we’ve shared will help you improve the quality of your sleep and ultimately leave you feeling refreshed in the morning.