Sleeping well is extremely important for your well-being. Poor sleeping habits can lead to many health concerns, lowering the overall quality of your life.
Therefore, if you’re having sleeping troubles, it’s vital to solve the root cause as soon as possible. Below, we discuss seventeen sleeping tips that will help you doze off like a baby.
17 Tips for Sleeping
Occasional insomnia is common among adults, especially those going through stress at home or work. Whatever the reason may be, here are some tips for better sleep.
1. Avoid Blue Light
Gadgets and electronic devices, like phones, tablets, and laptops emit blue light, which hurts your sleep cycle. Avoid watching TV before bed.
Likewise, turn off your laptop and don’t use your phone before bed.
2. Lower The Temp
Make sure your room has the right temperature for inducing sleep. The environment should neither be too cold nor too hot. Set the thermostat at 60 to 65 degrees Fahrenheit for good sleep.
3. Follow a Schedule
Having a sleep schedule will make it easier for you to fall asleep at night. Your body follows an internal clock, the circadian rhythm.
You can facilitate it by going to bed at the same time daily.
4. No Napping
As far as daytime napping is concerned, keep it down to 20 or 30 minutes max. Don’t nap for hours late in the day, as doing so will keep you up at night.
In 1996, a study showed that the elderly who napped more often during the day had depressive symptoms and lower sleep quality.
If you fall into an afternoon slump, shake it off by eating a protein bar or taking a walk.
5. Put The Clock Away
Among all other tips for better sleep, putting your clock away does wonders for your sleep cycle. The more you glance at the time, the more your brain will race at the thoughts of how little time you have to sleep and how soon it will be morning.
If you keep the clock inside a drawer or face it the other way, you’ll have an easier time sleeping.
6. Practice Mindfulness
If you’re struggling with work stress or anxiety due to personal problems, do yoga or meditate to relax your body. Studies have also shown meditation to be beneficial for sleep.
A study found that meditation enhances melatonin levels, improving your sleep pattern.
7. Combat Back Pain
If back pain is keeping you up at night, the best way to combat it is by using a leg pillow. Besides reducing back pain, it will also keep your hips comfortable during the night.
8. Breathing Exercises
Breathing exercises, such as the 4-8-7 method, can help you fall asleep quickly. These exercises promote calmness and help your brain relax.
9. Watch Your Mattress
It’s likely that the allergens from your mattress are keeping you up at night with constant sneezing and itchiness. Over time, a mattress accumulates dust mite droppings, allergens, dirt, and bacteria.
It’s best to seal the mattresses with a dust-proof cover to prevent these problems.
10. Don’t Work In Bed
Yes, it’s comfy and cozy. But don’t work from your bed. Instead, keep the laptop at the work table and avoid bringing it to your mattress.
Your brain associates different places and things with certain activities. If you only sleep in your bed, your brain will realize it’s time to rest as soon as you get under the covers.
11. Keep Caffeine Away
Possibly, one of the most important – and often ignored – sleeping tips is to not consume caffeine late in the day.
Don’t drink caffeinated drinks after 3 pm as they can remain in your body for up to five hours, making it harder for you to sleep restfully at night.
12. Watch Your Diet
Certain foods can also disturb your sleep patterns. For instance, high-carb meals might help you sleep better, but they won’t let you sleep restfully throughout the night.
Therefore, if you’re eating a high-carb dinner, make sure you have it at least three to four hours before bedtime to give your body enough time to digest it.
On the other hand, high-fat meals are better in terms of sleep duration and quality.
13. Avoid Alcohol
Although drinking alcohol at dinner will make you sleepy at bedtime, it will most probably wake you up in the middle of the night, making it difficult for you to go back to bed again.
Replace your wine glass with a cup of chamomile tea for better sleep.
14. Lower Your Fluid Intake
Chugging a whole water bottle before bedtime is a recipe for disaster. Avoid drinking anything at least an hour before bedtime if you don’t want to wake up at night.
Also, turn on a night light in your bathroom in case you have to go at night. Brighter lights can disturb your internal clock, making your body believe it’s morning. Thus, it will be harder for you to fall asleep again.
15. Music Helps
Studies show that music might help against insomnia and other chronic sleeping disorders. A recent study showed that sedative music could help put young adults into a deep sleep.
However, make sure your music choice is in line with the purpose – relaxation. Don’t opt for fast, high-pitched music as it increases alertness. Instead, listen to Buddhist music or any soothing melody.
16. Give Aromatherapy A Shot
If meditation is not your cup of tea, try aromatherapy.
A literature review found aromatherapy to help enhance sleep quality. Some popular essential oils for sleep include peppermint, lemon, and lavender.
Turn on an essential oil diffuser before bedtime to fill the room with sleep-inducing, relaxing scents.
17. Dim the Lights
No, you don’t have to sleep in pitch darkness, but you should lower the lights in the room at least two hours before sleeping. Doing so will direct your circadian rhythm towards relaxation, telling your brain it’s nighttime.
Lower light also induces melatonin production, allowing you to drift into a restful sleep.
Conclusion
By following these tips for better sleep, you’ll never have another night tossing and turning in bed.
