A good night's sleep is so important to your health, but many people don't realize quite how essential it is. If you don't get enough sleep or good enough sleep quality, you will physically and mentally suffer over time. If you struggle to fall asleep or stay asleep, this post is definitely for you. Carry on reading to learn how you can improve your sleep by making some simple changes to your life. Let's take a lot at the top sleeping tips that you can start implementing today.
Limit your caffeine intake
There is no doubt that many of us rely on caffeine to get us through the day (namely coffee!) And while coffee can give you a much-needed energy boost, it's important that you do not rely on it too much. When you consume caffeine later in the day, it can really affect your ability to relax at bedtime due to stimulating the nervous system. Many studies have examined the correlation between caffeine and sleeping habits, and it isn't good news for all you coffee addicts. It has been proven that those who consume an excessive amount of caffeine struggle to fall asleep and have poor sleep quality. Caffeine levels stay heightened in the blood for between 6 and 8 hours, so if you really want to sleep well at night, it is recommended that you stay away from the addictive stimulant past 2 pm in the day.
Increase your exposure to bright lights during the day
Natural sunlight or any bright lights during the day helps your brain distinguish between day and night. It sounds simple, but just exposing yourself to bright lights during the day can help you sleep during the night because when the lights are OFF, your brain knows that it is time to sleep.
Don't eat too late at night
Many of us get the munchies late at night. Still, it is not advisable to eat late in the evening (particularly a big meal). When your stomach is still digesting food and you generally feel heavier in yourself, this is definitely going to make it more difficult to sleep. Fatty and spicy foods towards the evening can also disrupt your sleep so keep an eye on what you are eating too. If you DO get hungry late at night, stick to small and light snacks for that little bit of nourishment that you need.
Avoid naps during the day
To sleep well, it is crucial that you get yourself into a good routine. Going to bed around the same time every night and waking up around the same time every morning can definitely be beneficial. In addition to this, try to avoid napping during the day. While “power” naps can be very needed on occasion, it is essential that you don't take long naps unless necessary. If you get into the habit of sleeping during the day, this will undoubtedly affect your sleep quality at night time. This doesn't work for everyone, of course, especially those who have unsavory working hours.
Cut down or eliminate alcohol
It has been proven time and time again that alcohol consumption at night can drastically affect sleep. It can cause sleep apnea, excessive snoring, and restless sleep. One other reason that you might wake up often when you have been drinking alcohol is that you need the bathroom. You don't have to eliminate alcohol completely (unless you have other health worries associated with drinking). But on the other hand, keeping an eye on your drinking habits and cutting down could definitely positively affect a peaceful night's rest.
Turn devices off and relax before bed
Many of us are HOOKED to our phones. Still, it is a good idea to turn off your device (and any other electronic devices) when you are getting ready to unwind in the evening. One of the best sleeping tips I can give is to make sure that you are doing things that relax you before bed. Try different things to see what works for you and find an effective nighttime routine. You can try to include meditation, listening to music, reading a book, journaling or a warm bath.
Make your room relaxing
If your bedroom is a place where you can feel comfortable, you will be much more likely to enjoy a good night's sleep there. A clean bedroom is easier to fall asleep in and you might want to introduce relaxing smells into your room. You can get for your home so many different scents but make sure that none of them are overbearing. A little bit of lavender on your pillow can also make you drop off into a relaxing sleep much quicker. Ensure that there are no noises in your room or other areas of the house that might affect your sleep.
Get the temperature right
There is nothing worse than being too hot or too cold at night, and this can really affect your ability to sleep. The perfect temperature might vary from person to person. Still, research has shown that it's easier to fall asleep in a slightly cooler room with a temperature around the 65 degrees mark. Make sure that you have lots of comfortable blankets on stand by if you do get a little chilly during the night so that you can pull these over yourself with ease.
Exercise during the day
When you exercise during the day, you are basically using up some of your energy – which can mean a better night's sleep. Exercise in general obviously has vast health benefits, so it is well worth incorporating into your life anyway. But it is important that you do not exercise immediately before bed or you might struggle to shut off and this will have the opposite effect.
Invest in a good mattress, and pillows
If you have extra money to spend on anything beneficial to your life, it should be a high-quality mattress and pillows. You spend SO much of your life in your bed, so make sure that it is as comfortable as possible. We all like different things when it comes to pillows. Some people like soft and fluffy pillows, while others prefer them foam. You can't really go wrong with memory foam and this comes to both mattresses and pillows, but if you have any doubt, test out different options and do your research until you figure out what would be right for you. There are so many people out there who suffer from back pain and general muscle soreness. Research has shown that often a new mattress is all that is needed to sort this out.
Don't drink immediately before bed
We've all been there, just about to fall asleep when suddenly you realize that you need the toilet, or you constantly wake during the night to use the bathroom. Nocturia means the excessive need to urinate during the night and some people suffer from it more than others. In addition to using the bathroom right before you go to bed, it is also recommended that you do not drink any liquids 1-2 hours before you go to bed if you can help it!
Listen to some peaceful music
While some people need complete silence to sleep, others benefit greatly from music. If you have done your evening routine and are lying in bed, perhaps putting on some music will help you drift off. There are many “sleep playlists” on YouTube or even calming nature sounds. Just try different things to discover what works best for you.
Don't try too hard
If you are lying in bed and no matter how hard you try, sleep just WON'T come, don't lay there and stew because this could make falling to sleep even more difficult because of how frustrated you feel. If you have been trying to sleep for around 20 minutes already, get up and do something relaxing for a little while before going back to bed. This could be reading a couple of chapters of your favorite book or perhaps even some light stretching.
Conclusion
Sleep is really important, so if you are struggling with insomnia or waking often during the night, please take steps to change that. Hopefully, these sleeping tips have been helpful and given you food for thought regarding what could be stopping you from sleeping well. Many people will turn to medication from their doctor if they can't sleep, but this is often not necessary. Bad sleep could be stemmed from a BAD habit you have or a GOOD habit that you don't have. But with that being said, if you have tried these ideas and are still struggling to sleep, it is well worth visiting a medical professional to see if any underlying health conditions could affect your slumber.
