Are you tired of turning and tossing at night? Wondering how to sleep better? Let’s be honest, we all need a good’s night sleep to perform well in our lives.Many people believe that sleeping can be a waste of time as they can be doing something more productive. This is a huge mistake; having a deep slumber at night is as crucial as a healthy diet and regular exercise.
According to research, it was proved that poor sleep leads to an adverse impact on your exercise performance, hormones, and brain function.
It was also found that insomnia can even result in weight gain and increase the risks of various diseases in both, children, and adults.
There are many people who are insomniac and wonder how to sleep better at night. Such people have difficulty falling asleep and might wake up plenty of times during the night. This might make them drowsy, unable to concentrate, and irritable.
Whether you are insomniac or not, a good night’s sleep is crucial for keeping you healthy. Thinking how to sleep better at night? We are here to help. In this post, we have a comprehensive guide that will help you have a deep slumber.
Read on to know the tips for having a restorative sleep.
Why Do You Need Proper Sleep?
Before you can read this article, you must know why sleeping is important. We all know by having restorative sleep, you can enjoy the well-rested feeling. Nonetheless, there are plenty of benefits of sleep for your mind and body.
*It is capable of detox your brain- when you sleep at night, your brain will get rid of the waste that is produced by shrinking the size of neurons. This will make the channels wider through which waste can easily be moved. It will enable the waste to expel to the liver quickly.
*Helps in making pain manageable- in a study, it was found that deep slumber will help in eliminating chronic pain.
*Promotes weight loss- the metabolism and sleep are controlled by the same area of the brain. In a study, it was found that people who sleep well, lose weight in fat more quickly than those who are sleep deprived. Lack of sleep might even make you hungrier.
*Improves your mood- when you have restorative sleep, it will improve your mood. The extra hour sleep you get at night will bring more happiness than $60,000.
*Enhances athletic performance- according to a study conducted at Stanford, it was reported that the footballers who slept 10 hours at night for 7 to 8 weeks improved their sprint times. This also increased their stamina and they felt less tired throughout the day.
*Memory consolidation- during sleep, your brain replays the events over and over again. When this process is disturbed, the memories are not fully formed.
What Happens When You Are Sleep Deprived?
There is nothing worse than being sleep deprived. This is because it can lead to plenty of undesirable consequences. According to research, 40% of Americans get less than 7 hours of sleep at night.Without a doubt, lack of sleep will promote a feeling of fatigue and grogginess. There are other consequences of being sleep-deprived. Here are some of the adverse effects of lack of sleep.
*Low Performance- whether you are an adult or a child, a lack of sleep will drop your performance level.
*Increase the risk of car accidents- one of the most common effects of sleep deprivation is fatigue. When you are fatigued, you might not be able to drive your car properly. According to the National Highway Traffic Safety Administration, fatigue is the main reason for run-off-road accidents.
*Obesity- another common consequence of sleep deprivation is obesity. People who get 5 hours of sleep are more likely to be obese than those who get 7 to 9 hours of sleep.
*Diabetes– lack of sleep will even increase the risk of developing diabetes. People who sleep for less than 8 hours start to produce glucose slowly. This is a major reason for diabetes.
Steps on How to Sleep Better at Night
There are plenty of factors that prevent you from have a deep slumber at night. It ranges from family responsibilities and work stress to unexpected challenges. Though you cannot control the factors that interfere with your sleep, you might be able to bring a change in your lifestyle. This will promote better sleep.
To help you sleep better at night, here are easy steps you need to follow.
Step 1: Have a Fixed Schedule
Don’t listen to people who say you don’t need 8 hours of sleep. This is just a misconception; an adult need at least 7 hours of sleep if not more. So, you should set your sleep time of 8 hours. You must have a sleeping schedule, meaning you go to sleep at the time daily.
On weekends, bring an almost one-hour difference in your sleep schedule. Consistency is imperative for promoting a proper sleep-wake-up cycle. In case you can’t sleep within 20 minutes of lying on your bed, it is advised to get out of your bed.
Instead of tossing and turning, you can do something relaxing. There are plenty of things that you can do. For instance, you can listen to soothing music or read a book. Once you are tired, go to bed.
Step 2: Change Your Eating Habits
Eating before going to bed is not a good practice. Going to bed empty stomach is also not advised. It is recommended not to have heavy meals a couple of hours before your bedtime. This is because discomfort might keep you up all night.
Moreover, you must not drink caffeine, nicotine, and alcohol. It is because these might take hours to wear off. This is more than enough to wreak havoc on your sleep. Though alcohol will make you sleepy, it might interfere with your sleep at night.
Step 3: Focus on Your Environment
In order to have a good night’s sleep, you must create an atmosphere that will promote undisturbed sleep. Wondering what is a restful environment? For many people, a restful environment is dark, cool, and quiet.
When you are exposed to a lot of light, you might have trouble falling asleep. Not using light-emitting screens before your sleeping time is an excellent practice.
There are plenty of things available on the market that promotes makes sleeping hassle-free. With the help of earplug, eye-mask or shades for darkening room, a fan, and many other things, you can create an environment that is will promote a good night’s sleep.
An important thing to keep in mind is that you might need to do relaxing activities before bedtime. Anything that calms you is a great choice.
Additionally, ensure your bed is comfortable. For having a restorative sleep, your bed cover must provide enough room for you to stretch and turn without getting tangled.
Not many people pay attention to the mattress and pillow they are using. This might cause neck and back pains along with waking up multiple times during the night.
So, it is advised to carefully select the mattress, pillows, toppers, and covers you will be using. It is also advised to change your bedsheets every week and clean your mattress every six months.
The temperature of your room is another aspect of the environment you should focus on. There are some people who prefer sleeping in a slightly cold room. You have to make sure the room is not too cold or too hot.
Step 4: Physical Activities Can Do Wonders
There are many people who hardly engage in any physical activity. It was found in a study that indulging in physical activity regularly will promote restorative slumber. Just keep in mind you must not be active too close to your sleep time. Even if you spend some time outdoors, it can work well for you too.
Furthermore, when you exercise or do any physical activity, you can fall asleep more soundly and quickly. This is because exercise encourages your body to produce cortisol, stress hormones.
It is useful for keeping the mechanism of your brain alert. A good rule of thumb is to exercise at least 3 to 4 hours before bedtime.
Step 5: Unwind and Clear Your Head
Having a clear mind is essential to have a good night’s sleep. This is why it advised resolving your worries before you go to bed.
If you like, you can start stress management. You must begin with the basics like organizing, set priorities and even delegate tasks. For reducing anxiety, you can try meditation. This will help in decreasing your stress level, putting your mind at rest.
Step 6: Restrict Your Day Time Naps
If you take a nap during the day, it might disturb your sleep at night. This is why you should have long day time naps. Try to limit your naps to 30 minutes only. Another important tip you need to keep on your mind is that you should take a nap late in the day.
What if you work at night? Then, you must take a nap late in the day. It will help make up for the sleep you are missing.
If you need help on how to sleep better, here is a video including steps to sleep better. .
30 Tips on How to Sleep Better at Night
There is a plethora of tips for improving your sleep. We have listed the top 30 tips for you.
1. Make Sure You Don’t Have A Sleep Disorder
One of the best tips is to ensure you don’t have any sleep disorder. There are many people suffering from sleep disorders. It is a common cause of not getting enough sleep at night.The most common sleeping condition is sleep apnea. This is a condition where people have interrupted and inconsistent breathing.
It means people stop breathing several times during their sleep. According to statistics, 9% of women and 24% of men suffer from sleep apnea.
There are other sleep disorders like circadian rhythm sleep/wake disorder and sleep movement disorders.
2. Avoid Bright Light Exposure During the Night
For those who don’t know, our body has a natural time-keeping clock. It is known as a circadian rhythm. This mechanism has a direct impact on our body, brain, and hormones. It will even affect your sleeping cycle.For this circadian rhythm, bright light and sunlight are essential as they will keep it healthy. It is capable of enhancing your daytime energy and the quality of sleep.
According to a study, by increasing the bright light exposure in the daytime, the sleep duration and quality of sleep are improved. Moreover, this will even decrease the time it takes to fall asleep.
In a study, it was reported that increasing two hours of light during the day increased amount of sleep by two hours. This improved their sleep efficiency by 80%.
So, it is advised to increase exposure to sunlight during the daytime. In case it is not possible, you should invest in artificial light.
3. Decrease the Exposure of Blue Light in the Evening
As mentioned above, daytime exposure to the bright light is great. However, if you have increased the exposure of light during the nighttime, it might have an adverse effect on your health and sleep.
This is because your circadian rhythm will make your brain believe that it is still daytime. It will decrease the production of melatonin; this is useful for relaxing you and promotes better sleep.
As far as blue light is concerned, they are worse than bright light. Blue light is emitted by your electronic devices like computers, tablets, and smartphones. This light will even interfere with your sleeping pattern.
When it comes to limiting the exposure to blue light, you can follow these pieces of advice.
*There are apps that you can download to block the blue light on your computer and smartphones.
*Invest in glasses that are capable of blocking the blue light.
*You must not watch TV for at least two hours before going to bed.
4. Drinking Liquids Before Bed is Not a Good Practice
Another great tip is by not drinking liquids before bedtime. Nocturia is the term used for excessive urination throughout the night. This has an effect on the energy during daytime and quality of sleep.
However, when you drink a lot of liquid before sleeping, it can lead to same symptoms. We all know hydration is necessary for having good health. Nonetheless, drinking lots of liquid after evening is not wise.
To have a good night’s sleep, it is advised to drink no fluids at least 2 hours before bedtime. It is advised to go to the bathroom just before going to bed. This is because it will reduce the chances of you waking up during the night.
5. Consistency is the Key
The circadian rhythm works on a set loop as it has aligned with the sunrise and sunset. If you wish to improve the quality of your sleep, you should try to consistent with both, sleeping and waking up times. This will help in improving your sleep for long-term.
According to a study, people who slept late on weekends and didn’t have a proper sleep cycle had poor sleep.
If you want to improve your sleep, try to wake up and sleep at the same time. When you stay consistent with your routine, soon, you will not even need an alarm.
6. Keep in Mind Sleep Is Crucial
Many people sacrifice their sleep for other things, like watching TV shows, reading a book, or work. This is a mistake. You must understand that sleep is an essential part of your day. Sleep is the most important and essential part of the day.
Just like working or eating are non-negotiable, sleep is also irreplaceable. This is why you should not let anything disturb your sleep schedule.
7. Use Relaxation Techniques for Stress-Releasing
It is suggested to try some relaxation techniques before you can go to sleep. A great thing about these activities is that you can do it without leaving your bed. You can relax and fall asleep quickly. Some of the exercises that you can try includes:
*Progressive muscle relaxation
*Deep breathing exercises
*Visualization recordings ad guided meditation
In case you think your brain can’t rest at night, give these techniques a try. These are extremely effective as they will shift your focus and distract your mind.
8. Use a Melatonin Supplement
Melatonin is a hormone, which informs your brain when it is time to go to bed and when you should relax. For a long time, people have been using melatonin supplements for improving their sleep. It has been used for treating insomnia as it helps in falling asleep quickly.
One study showed that 2 mg of melatonin has improved the energy and quality of sleep. In addition, it also helped people sleep faster. There were no withdrawal effects in the study.
This hormone helps circadian rhythm to adjust to the new time zone. You must start with low dosage of melatonin. This is to test your tolerance and increase the dosage accordingly.It is advised to take melatonin, nearly 30 to 60 minutes before bedtime. Before starting the supplement, consult a medical professional.
9. Take Supplements
There are numerous ingredients that help you sleep better at night. Some of them are as follows:
*Glycine– Are you wondering how to sleep better at night using Glycine? You must take 3 grams of amino acid glycine for promoting better sleep.
*Ginkgo Biloba- This is a natural herb that will is useful for reducing stress by relaxing you. It will even help in promoting a good night’s sleep. For improving your sleep, you can take approximately, 250mg around 30 to 60 minutes before bedtime.
*Magnesium- this supplement is helpful for improving sleep quality.
*Valerian Root- there are several studies that proved the usefulness of valerian root for enhancing the quality of your sleep. It is recommended to take 500 mg of valerian root before going to bed.
*Lavender- there is no doubt that lavender offers plenty of health benefits. One of the benefits of lavender is that it has sedentary and calming impact. This will help in improving sleep. It is better to take 80 to 160mg of lavender along with 25 to 46% of linalool.
*L-theanine- this is an amino acid that will promote better sleep. It is advised to take 100 to 200mg before you go to bed.
An imperative thing to keep in mind is that you should use just one supplement at a time. Since there is no magic pill for enhancing sleep, you can use it along with natural strategies to see better results.
10. Use Bedroom for Sleep
It might seem a funning practice, but it is quite an effective tip. You must use your bedroom just for two things: sleeping and intimacy. If you are a book lover, you can read your book in a bed for relaxation.
11. Take a Shower or a Bath
Another great tip for improving your sleep is by taking a shower or a relaxing bath. According to studies, a shower or a bath can enhance the quality of sleep. This helped many older adults fall asleep better.
In another study, it was reported that if you bathe your feet in hot water before bedtime, it can help in providing deep slumber.
12. Liquids You Can’t Drink
There are some people who can drink coffee at night and sleep alright. While some people with insomnia have a struggling time to sleep at night if drink coffee.For the people who are sensitive to stimulants, you must avoid certain drinks and limit them to the morning only. This is because caffeine can stay in your system for a long time.
Following are these drinks that you should avoid:
*Coca-Cola, Pepsi, and other colas
*Sports and energy drinks
In case you like to have a warm drink at night, you either drink herbal tea or warm milk. It will be a good part of your bedtime routine.
13. Food You Must Avoid
Not many people are aware of this, but, yes, what you eat has a significant impact on the quality of your sleep. It is a good rule of thumb, the healthier your diet is, the healthier you sleep.
If you are thinking about how to sleep better at night, you should keep these tips on your mind.
*At night, you should not eat food that contains plenty of processed carbohydrates. For instance, you want to eat pasta, try whole-wheat pasta.
*Make sure your biggest meal of the day is lunch. This is because you should not eat a heavy meal at least 4 to 6 hours before bedtime.
*You should not eat fried, spicy, or fatty food before going to bed.
*Don’t eat any sugary food before going to bed. You should not eat chocolate before bedtime as it contains caffeine. This will interrupt your sleep cycle.
14. No Electronic Devices on Bed
Another good practice is not to use any electronic device in bed. This because the light from the screens will disturb the internal clock. If you have to use it, it is better to use blue light filter and decrease the brightness of the screens.
Furthermore, everyone knows that electronic devices are addictive. You might try to keep on beating the next level or watch just one more episode or spend scrolling down on social media. These might interfere with your sleeping schedule.
When you play games, or surf the internet, or work on electronic devices, you will be stimulating your brain, this will prevent from relaxing.
15. Keep Yourself Hydrated
As mentioned above, you should drink liquid before bedtime. This doesn’t mean you must not drink fluids during the day. According to research, if you want to have better sleep, drink lots of water throughout the day.
How much water you should drink? Well, there is no definite amount. It varies from person to person as it depends on several factors like activeness, age, and size.
On average, women must drink 2.2 liters of water while men should drink 2 liters. This will help in promoting a good night’s sleep.
16. Food You Must Eat Before Bed
Though there is no scientific evidence that specific food will quickly make you fall asleep, some food is better than the others. Following are some of the foods that you can eat before bedtime:
*Peanut butter on toast
*Low sugar and high fiber cereal
*Handful of nuts
Moreover, you can eat food that consists of amino acid tryptophan. Tryptophan is changed by the body into serotonin. It will help in creating melatonin; this will help in keeping your circadian rhythm in order. It can be found in following food:
17. Focus on Pillows and Bedding
This might be a surprise, but the bedding and pillows have an effect on your sleep. Are you thinking of how pillows and bedding will help you sleep better? Well, the fabric of the bedding will regulate body temperature and make you comfortable.If the pillow you have is too hard or too soft, you might have pain in your neck and shoulders. This will not even let you sleep well at night.
There is a wide range of fabrics that are good for promoting restorative sleep. Cotton, polyester, satin, and silk are some of the fabrics, which you can get for beddings.
Many people don’t pay special attention to their mattresses. This is a huge blunder as the mattress is one of the most important aspects of your bed.
The quality of your sleep is directly linked to your mattress. It is the reason why you must have a supportive and comfortable mattress.
When buying the right mattress, ensure it is the right fit for you. It is important to make sure it big enough for you and your partner. In addition, you must pay attention to the type of mattress you like. It is crucial to change your mattress every 8 years.
If your mattress is not right for you, your sleep might be disturbed, and you will not have quality sleep.
19. Bedroom Must Be Quiet
What are the common causes of sleeplessness? Snoring or external noises are the main reasons for not sleeping well at night.
Here are some things that you can do.
*If someone in your house or your neighbor is making noise, don’t suffer silently. It is advised to speak calmly and honestly about it.
*In case you can’t control the source of noise, you can try different things like use earplugs or a white noise fan.
*Listen to soothing music by putting on headphones.
You need to keep in mind that your bedroom must be quiet, dark, and cool just like a cave.
20. Alcohol Might Help Sleep Better
There are many insomniacs who claim alcohol helps them sleep better and faster. Many researches have proved it to be true. However, it also showed that it can interfere with the REM sleep stage. This will decrease the energy the next day.
For those who drink alcohol in the evening, you must try to drink only a small amount of alcohol.
21. Don’t Smoke
Nicotine is a stimulant just like caffeine; it can lead to sleeplessness. Though quitting smoking might not be easy, try not to smoke at least 2 hours before bedtime. For heavy smokers, it is a good reason to stop smoking.
22. Enjoy Natural Sunlight
Some people can’t exercise. Well, no worries. You can get out of your house just to take a walk or sit in the sunlight. This will help sleep you properly at night because it will keep your body clock in check. It is excellent for the mental health of people.
23. Don’t Take Sleeping Pills
We all know the temptation of keeping an emergency stash of sleeping pills. Though it can help you fall asleep, we recommend not getting in the habit of using them.
When you get used to taking sleeping pills, you might experience rebound insomnia. This will waste all the effort you put into building healthy sleeping habits.
If you are taking any medicines, you must look at the leaflets. You should look for symptoms like agitation, insomnia, and restlessness. Consulting your doctor will also be better related to side effects.
24. Give Leg Pillow a Try
For those who are experiencing back pain, getting a deep slumber might not possible. Though it might not keep you away, it can prevent you from getting restful sleep.
For such people, placing a pillow between your legs might be helpful. This is because it aligns your hips in a better way and relieves the stress of lower back.
For back sleepers, you must have a pillow tucked under your knees. This will help in easing your pain.
25. Work Out Sensibly
Are you wondering how to sleep better? Exercising regularly will help sleep better. Just keep in mind it is not too close to your bedtime. The energy you get after a workout will keep you awake.
So, a good rule of thumb is not to do any exercise 3 to 4 hours before going to bed. Try mind-body exercises such as tai chi or yoga.
26. Try to Sleep When You Are Tired
We all know how frustrating it can be to struggle with sleep. This is why it is recommended to go to bed when you are extremely tired. If you cannot sleep within 20 minutes, then you must do an activity that will make you tired.
27. Lower the Lights
In order to sleep better, you should have dim lights for at least 3 hours before sleeping. It is a great way to cue your brain that it is time to make melatonin. For sleepers who like to read before going to bed, you can use 15-watt bulb.
28. Don’t Sleep with Your Pets
According to studies, sleeping with your pets will result in interrupted sleep. This because the movement of your pet will disturb you. Additionally, they can even bring allergy triggers such as dander, pollen, fleas, and fur. Ask a vet on how to train your pet to sleep happily.
29. Don’t Watch Your Clock
One of the common problems is that we watch the clock a lot of times at night. This is not a good practice as it will fill your thoughts with the next day. It is the main reason why you are unable to sleep well.
So, it is suggested not to glance at your clock several times. You can hide the clock in the drawer, or under your bed. If you have turned on the alarm, just turn the clock away from your view. In this way, you will still be able to hear the alarm and not see the time.
For instance, you wake up in the middle of the night, this will make it harder to fall asleep as you might be stressful. Having trouble falling back to sleep at night, the next tip is right for you.
30. Learn How to Get Back to Sleep
Many people have trouble getting back to sleep once they wake up in the middle of the night. If you are among such people, these tips might help you.
Try to relax and not go to sleep- Waking up in the middle of the night briefly is normal. Once you get up, you must think about relaxing rather than focusing on sleeping. If you are having a difficult time going back to sleep, give relaxation techniques a try.
You can try meditation or visualization. It is advised to try these techniques without getting out of your bed. Although it is not an alternate of sleep, it will make you feel refreshed.
Focus on doing non-stimulating activities– Unable to sleep for 15 minutes after waking up? It will be better to leave your bed and do a non-stimulating activity like reading a book. Keep in mind, you must have dim lights and no screens. This might hint your body that it is wake up time.
Not to Stress- It is advised not stress over not going back to sleep. This is because your body will not go back to sleep when you stress. So, it is better to stay out of your head and try breathing exercises.
Brainstorming and Stop Worrying- In case you get up and are worried about anything, write it down and postpone worrying about it. What if a great idea is keeping you up? Of course, nobody wants to lose a great idea to sleep. Make a note and go back to sleep stress-free. This will provide peace of mind that you can be productive the next day and get a good night’s sleep.
For having a better understanding of the tips, see this video.
Without a doubt, sleep has a crucial role to play in optimizing your health. There are many problems and health conditions that you can experience if you don’t sleep well. Inadequate sleep might increase the risk of obesity by 55% in adults and 89% in children.
If you don’t sleep at least 7 to 8 hours, you will have a higher risk of developing type2 diabetes and heart disease. In case you want to stay healthy, productive, and have better sleep, try to incorporate these tips and steps into your life.
If you need a quick recap, watch this video that will help you sleep better.
How to Sleep Better- https://www.youtube.com/watch?v=3eLfn7Ewx_s
Tips to Sleep Better- https://www.youtube.com/watch?v=DbS_pWsa6y4
Ways to Sleep Better- https://www.youtube.com/watch?v=Y0aEbQvmHfk
Steps to Get Better Sleep- https://web.facebook.com/BelievePerform/photos/a.315067778614407/1593719454082560/?type=3&theater
How to Sleep Better Infographic- http://survival-mastery.com/med/human-body/how-to-sleep-better.html
Lack of Sleep- https://www.mysouthernhealth.com/importance-of-sleep/
Importance of Sleep- https://www.myhomevitality.com/why-is-sleep-important/
Tips on Sleeping Well- https://drmelissawelby.com/cant-sleep-back-basics/