Are you tired of feeling tired? Many people struggle to fall or stay asleep at night. If you spend the night tossing and turning, you may feel sleepy and moody the next day. Long-term sleep deprivation can have more serious effects on your health, including increased risk of heart disease, stroke, obesity, diabetes, and Alzheimer’s disease. If you want to improve your sleep, follow these tips to get a better night’s sleep so you can wake up feeling rested and rejuvenated.
1. Avoid Caffeine and Alcohol Near Bedtime
Caffeine and alcohol can both interfere with sleep. If you want to get a better night’s sleep, try avoiding foods and drinks that contain these substances. Caffeine is a stimulant, which will make it difficult to fall and stay asleep. Alcohol may make you sleepy at first, but it then disrupts restful sleep during the night. It’s also a good idea to stay away from spicy or acidic foods and drinks close to bedtime, as these can cause heartburn that’s worsened when lying down.
2. Stick to a Regular Sleep Schedule
One of the best ways to consistently get a better night’s sleep is to stick to a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends, and set aside seven to nine hours for sleep each night. This consistency reinforces your body’s sleep-wake cycle so it will be ready for sleep at the end of each day.
3. Keep Your Bedroom Cool, Dark, and Quiet
If you want to get a better night’s sleep, try creating a restful sleep environment by keeping your bedroom cool, dark, and quiet. Consider turning off electronics that give off light and using room-darkening shades over your windows. If necessary, wear earplugs to keep unavoidable noise from disturbing your sleep. Make sure you reserve your bed for sleep and sex only so your mind can focus solely on sleep at bedtime.
4. Turn Off Screens Before Bed
Electronic devices emit blue light, which has been found to suppress the sleep hormone melatonin. Melatonin helps you relax and get deep sleep. To get a better night’s sleep, turn off screens an hour before bedtime. This includes your smartphone, TV, computer, etc. Instead, find something calming to do before bed. Read a book, take a warm bath, listen to soothing music, draw, or meditate.
5. Exercise
Exercising during the day will not only help you stay fit but will also help you get a better night’s sleep. Physical activity boosts the effects of natural sleep hormones like melatonin. Make sure you pay attention to when you work out, though, as exercising too close to bedtime can be stimulating and make it harder to sleep. Try to do your workouts in the morning in bright daylight to aid your body’s natural circadian rhythm.
6. Manage Stress
Stress is a stimulus that can make sleeping difficult. Daytime worries like work, finances, and relationship troubles can bubble to the surface at night. The fight-or-flight response of stress releases hormones that work against sleep. If you had a stressful day, give yourself time to unwind before going to bed. Find ways to manage stress, such as deep breathing, meditation, progressive relaxation, and artistic expression.
7. Limit Naps
While short power naps can be beneficial, napping too long during the day can interfere with your ability to sleep at night. If you need to take a nap, limit it to no more than one hour. It’s also a good idea to avoid taking naps late in the day, as this can confuse your internal clock and make your body no longer tired for nighttime sleep.
Improve Sleep with Supplements
These are some of the best tips you can follow to get a better night’s sleep. If you still struggle to sleep at bedtime, a sleep supplement may help. Lights Out contains melatonin, which is a key sleep hormone that tells your brain it’s time to relax and go to sleep. Taking these supplements may help regulate your circadian rhythm and encourage healthy sleep patterns so you can fall and stay asleep at night.
