THE ULTIMATE GUIDE TO GETTING BETTER SLEEP: TIPS FOR THE BEST SLEEP
FALL ASLEEP AND STAY ASLEEP: HOW TO SLEEP BETTER IN A FEW SIMPLE STEPS
TIPS TO GET THE BEST SLEEP
Sleeping is our body’s natural way of recharging. Just like your computer or smartphone, your brain needs to rejuvenate itself after a long day of work, play, and excitement. Unfortunately, sometimes getting to sleep can become a difficult task.
The environment you try to sleep in, the things you do before you sleep, and the way you try to sleep can all affect how well you are able to sleep. If you want to learn how to sleep better, you’re first going to have to learn what your body needs in order to fall asleep.
Technology plays a big roll in our daily lives. Many people work in front of a screen, communicate with their friends through a screen, and watch entertaining content on a screen.
These devices have allowed us to do and accomplish so much in the world, which can make it difficult to step away from it. Watching or reading too much on a screen right before bed can seriously affect the way you sleep at night.
Ideally an hour before, or at least a half hour before, you go to bed, you should set your phone aside. Unplug your electronics and take some time to relax. Maybe you read a book, write in a journal, or simply chat with your roommates.
You can learn how to sleep better by simply taking time away from your screen, letting your eyes and brain relax. It’s a simple trick that can do wonders for your health.
MAKE YOUR BED AN OASIS
Comfortability is key if you want to learn how to sleep better. If you don’t feel comfortable, you’re not going to be able to sleep comfortably. Your bed should be sacred ground, not a rocky ravine.
Find the things you like and make them priority in your bed. Some people need to feel tight and warm while others want to be cool and free. Get sheets and blankets that match what you enjoy and keep them clean. Nothing is worse than smelling dirty sheets while you sleep.
Make sure your pillow is suited to your needs and get extra pillows. Body pillows especially can add comfort and support to your body while you sleep.
Most importantly, take the time to get a good mattress. We know they can be expensive, but you need to have a good, quality mattress if you want to sleep better. Find something that fits your height and weight as well as your firmness preference.
TURN DOWN THE LIGHTS
While you’re off reading and getting ready for bed, try dimming your lights. This may seem like a tip to learn how to sleep better, but it actually can be incredibly effective.
When the light level is low, your brain interprets your environment as being a signal for bedtime. Your brain will then begin to produce a hormone entitled melatonin, designed specifically to make you sleepy. Plus, it will begin to feel more like bedtime, which can make you consciously choose to lay down and relax.
COMMIT TO A SLEEP SCHEDULE
Many people run their whole lives on a strict schedule. They plan their days, their evenings, their trips, even the order in which they get ready in the morning, which is great! Schedules help keep up in line, on time, and keep things running smoothly.
If you have a schedule for everything else in your life, why not have a schedule for sleeping? Trying to commit yourself to a sleep schedule can be difficult, but it can help teach you how to sleep better by falling asleep faster.
You know that feeling when your body kind of goes on autopilot? You get used to eating lunch every day at 12:30 PM, so when noon starts to roll around, your body immediately starts to get hungry.
The same is true with your body in terms of sleep. Pick a time that is both reasonable and practical in your life and try to go to bed at that time every single day. By doing so, you can train your body to prepare for sleep every day at that specific time, which will allow you to fall asleep quicker.
Time to pump that iron! If you really want to know how to sleep better, you’re going to have to be ready to get up and get active during the day.
If you make exercise a regular part of your routine, you will be more likely to be tired at your scheduled bedtime. This is because you have gone out and burned calories, expended energy and work out your muscles. With a body that has been used and strengthened throughout the day, you will feel more tired at night when you should be asleep.
However, keep in mind that exercise often leads to an energy boost. Many people leave the gym feeling more pumped up then when they came due to the chemicals released into your bloodstream through the workout.
With that in mind, do not try to work out right before you go to bed. Doing so will make it almost impossible to fall asleep. Try to keep your workouts or high levels of activity to a minimum of three to four hours before you go to bed. During those few hours, your body will run through its energy boost, helping you get more done, and allow you to fall asleep with ease later on.
LIMIT DAYTIME NAPS
Getting irregular batches of sleep will not teach you how to sleep better. Although it can sometimes be difficult to resist taking a nap during the day, it may be better to tough it out than to cave in.
Taking a long daytime nap, which would be anything more than about 30 minutes, can make it difficult for you to fall asleep later on. Your body will think it has already gone to sleep for the day and feel inclined to stay awake.
If you absolutely need a nap, try to make it last no longer than a half hour. This small cat-nap should give you enough energy to make it through the rest of the day without completely disrupting your sleep schedule.
Napping should always be done during the day, not at night or in the evening. Once the afternoon turns into evening, you should no longer try to have a nap. This will be too close to your actual bedtime and make it hard to sleep when you actually want to.
CHOOSE THE RIGHT FOOD AND DRINKS
As much as our body loves to sleep, it loves food even more. We often find ourselves craving a midnight snack here and there, but we should be a bit more cautious about how we snack before bed.
The general rule of thumb is to not eat anything about two hours before you’re about to go to bed. If you get stuffed and then immediately try to fall asleep, the food will sit and jostle in your stomach.
While your body can digest food while you sleep, it really shouldn’t be. You’re going to sleep to rest your body, not put it into overtime, which is why you should also avoid foods that might aggravate your stomach.
Caffeine is also another beast you should avoid. While caffeine may taste great, that type of energy and sugar will not help you find sleep anytime soon. Stick to calmer beverages like water and milk before heading to bed.
Breathe in, and breathe out. Every night, thousands of people lie awake in bed, worrying about work, school, relationships, government, and even chores. These worries often make it impossible to fall asleep and causing them to worry even more.
When you go to lay down at night, it’s important to remember that nothing else is happening today. No, that assignment isn’t done yet, but you won’t be doing it now. The things that have been left undone are tomorrow’s problems.
Tonight, your biggest issue is falling asleep, because if you do not sleep well, you will have a hard time resolving any of your worries in the morning. Try writing down the things you’re concerned about or the things that need to get done before you go to bed. If they’re written down, you won’t forget them, so you won’t have to worry about it while you sleep.
Meditating can also be quite helpful. If you can set some time aside to clear your mind and focus on your body, you’ll find it a lot simpler to fall asleep at night. Let your worries go and drift off into that happy slumberland.
BE CAUTIOUS ABOUT TAKING SLEEPING PILLS
Don’t jump the gun on sleeping aids. While pills may be able to provide you with the sleep you need, they may inadvertently cause your more trouble then they are worth.
Each pill has its own types of side effects, some of which you may never notice. However, depending on your age, your weight, or other medical issues you face, these pills could throw your body out of whack.
Be wary of the natural sleeping aids as well, including things like melatonin. While they have been proven to be effective and are generally safe for most people, they can still cause side effects in certain individuals, especially when taken long-term.
Talk with your doctor and learn the risks of the sleeping aid you are looking to take. They will know best what medications will coincide well with your body and which will not. It’s always better to be safe than sorry, so make a quick phone call first before you start any pills.
KNOW WHEN TO CONSULT A DOCTOR
We know, going to the doctor can be a scary thing. Nobody wants to hear that something is wrong with them, but you also need to take care of your body if you want it to take care of you.
It is important to know when it’s time to go in and see a doctor. This should probably be done if you have tried a number of the previous tips on how to sleep better but have found no results. Give each tip a few days to take effect, and if you still are having troubles, consider seeing your doctor.
There are a number of disorders, diseases, or irregularities that could cause you trouble when trying to sleep. Insomnia itself can cause great health problems if it is not treated.
Consult your doctor and follow their instructions. They will be able to give you the sleeping regimen you need to get back to a healthy level of sleep in a way that is both safe and effective.
WHY SHOULD YOU LEARN HOW TO SLEEP BETTER?
But why does any of this matter? Why should you care how much sleep your body gets? As long it’s getting some, it should be fine, right?
There are a ton of great benefits to getting a good amount of sleep every night, and a long list of potential problems if you fail to get enough sleep.
Getting the recommended amount of sleep every night can boost your immune system and your positivity. Your body will begin to feel better, which will often make your outlook on life seem better too. It can also improve things like your sex life, your memory, your concentration levels, and help control your weight.
Without enough sleep, you can experience a ton of different health problems. Some of the main issues are impaired brain functions, digestive issues, and a heightened risk for cardiovascular complications. Since your body doesn’t have the time it needs to recharge, it has to cut back in certain areas, which can lead to major issues down the road.
Stop it before it starts by learning how to sleep better every night. With a few added steps and a bit of self-care, you can begin feeling more alive by peacefully dreaming the night away.
A lack of sleep doesn’t just make you grumpy in the morning.
It can lead to severe health issues like depression, weight gain, and even diabetes or heart failure.
To ensure you get quality sleep each night, practice these 10 tips to a better night’s rest!