Sleep is one of the most critical aspects of our lives. We spend around one-third of our lives sleeping, yet many don’t think twice about it. We get poor sleep all the time but shrug it off.
The science is clear: poor sleep can lead to all kinds of health issues.
Shouldn’t we try to get the most out of it?
Here are twelve tips for helping you sleep tight.
1. Keep It Cool
Temperature is huge when it comes to a good night’s sleep. If you’re like most people, you know how difficult it can be to fall asleep when you’re hot. No one likes tossing and turning for hours after getting in bed.
Seventy degrees seems to be a sweet spot for most people. But you’re not most people. Some like it even a few degrees cooler. Test a few different temperatures and find out what temperature gives you the best sleep.
2. Keep it Consistent
One of the biggest detriments to our sleep is inconsistency. Our bodies like to keep a routine consistent with the sun. But even if you don’t wake up and go to sleep at the same time as the sun, keeping it close can be helpful.
One Italian study showed that those with irregular sleep patterns reported poor sleep regularly.
Pick a bedtime and waking time, and try to stick to it as best you can. Your most significant problems with sticking to it will be weekends. Fight to be disciplined and get to bed early even on Friday and Saturday nights.
3. Relax Before Bedtime
When we go to bed with a racing heart or mind, we tend not to sleep well. No surprise here. Which is why we must calm ourselves and clear our minds before trying to go to sleep.
Here are some things you can do before bed to relax:
- Spend ten minutes meditating
- Stretch or do some yoga
- Journal to decompress
- Take ten deep breaths before getting in bed
And whatever you choose to do, make a habit of it. It will become a trigger to your mind that it’s time for bed, making it easier to fall asleep. Try some different methods and find what works for you.
4. Buy Premium Bedding
What you sleep on is massively vital to how well you sleep. Your sheets, bed, and pillows matter and can make the difference between poor sleep and quality sleep.
Avoid worn and dirty sheets. Look for pillows that work for your neck. And make sure your bed is well-suited for how you sleep. There are countless mattresses on the market, so your choices are endless. Do some research and make an educated choice.
Most importantly, don’t be afraid to splurge on great products. Check out Richard Haworth or other top-notch bedding brands.
5. Exercise Often
Struggle to get to sleep once you lay down? Regular exercise is one of the best ways to make sure you’re ready to sleep at bedtime.
Exercise can improve every aspect of sleep but immensely helps ensure you’re tired when your head hits the pillow. You don’t need to exercise for hours every day. Just 30-45 minutes of moderate-intensity exercise four or five times a week can help you get better sleep.
Just make sure you don’t exercise right before bed – this can keep you up much longer than you want.
6. Put Your Phone Away
Lots of us like to scan social media as we head to sleep. But the blue light from our phones can prevent us from falling and staying asleep at night. Any light before bed can impact our circadian rhythm, but blue light is the worst.
Make it a goal to put your phone or laptop away around two hours before going to sleep.
If you cannot put the phone or laptop away, use your settings to reduce your blue light or purchase some blue light glasses.
7. Cut out the Caffeine
Caffeine can work wonders to wake us up and drag us to work. But it does the opposite when it’s time to go to sleep – and not just at bedtime, but in the hours leading up to it. Caffeine tells your body it’s time to go, which can make it very difficult to shut things down.
Not only can it keep you up, but it can also affect the quality of your sleep through the night.
Caffeine can stay in the body for up to 6-8 hours, so depending on when you go to bed, cut out the coffee by four or five in the afternoon.
8. Get Outside During the Day
We’ve mentioned the idea of circadian rhythms a few times. One thing that can help your time clock is getting outside during the day is tough these days. But natural sunlight can keep your circadian rhythm healthy.
You don’t have the whole day outside; get a few hours. Take a few walks, go on a jog, hit up the park – do something to get out of the house. Some doctors recommend up to two hours. If that’s unrealistic, shoot for thirty minutes.
9. Limit Your Alcohol Intake
While alcohol can help get us to sleep at times, it can also lead to low sleep quality. Though we may feel like we’re getting adequate sleep, we often wake with low energy. Alcohol alters how our bodies produce melatonin at night.
A few drinks a week is unlikely to present much of a problem, but try not to drink just before going to bed. If you must get your drink fix in, consider taking some melatonin to help you sleep well through the night.
10. Reduce Stress
This may be easier said than done. Stress can keep our minds awake when we’re ready to get sleep. If possible, cut out as much stress in your life as you can.
Some things are somewhat unavoidable: demanding jobs, difficult coworkers, misbehaving kids, and untrained pets. But other things can be removed. Find out what areas of your life can be smoothed out. Cut out the stress and let your brain relax at night.
11. Try Taking Melatonin
Speaking of, melatonin supplements can work wonders for your sleep. Melatonin is a hormone that lets our bodies know when it’s time to shut things down.
Melatonin supplements can aid our body’s melatonin levels and increase all aspects of our sleep. It can help us fall asleep faster, sleep better, and increase energy levels the next day. It’s a fantastic sleep aid.
It can also prove very useful when traveling to different time zones. Sometimes you need to get to sleep fast, but your body isn’t ready. Melatonin will do the trick for you.
12. Consider Other Supplements
If sleep is a problem for you, there are many supplements in addition to melatonin that can help you get better sleep. First, rule out the fact that you may have a sleeping disorder. Then, check out some of these supplements:
- Lavender: You can take lavender supplements or use lavender essential oils to help get adequate sleep.
- L-theanine: This supplement can help you relax and fall asleep quickly.
- Magnesium: Magnesium can help quiet the mind and body, making it easier to fall asleep.
- Tryptophan: This is an amino acid that can improve sleep quality.
What do you do to get good sleep at night? Here my secret!