To function well, most people need to have 7 to 9 hours of sleep each night. With the typical Briton getting only 6 hours of sleep every night, it’s no wonder many of us are desperate to figure out how to get better sleep. We think of how much better we would feel and how much more we could do if we could simply manage to find a way to sleep well.
With these six tips, you’ll be well on your way to becoming the most vibrant, healthy version of yourself.
Set the Stage for Sleep
It’s hard to sleep in an environment that makes you anxious or isn’t soothing. So before trying our six tips, look at your bedroom. Is it a good place where you can drift off to sleep? Or is it too disruptive when it comes to falling asleep or staying asleep? Your bedroom sets the stage for your sleep.
Six Secrets to Help You Sleep Better
Need some instruction on things to help you sleep? These tips are a great starting point and should help you figure out how to improve sleep, so you can feel better.
1. Put the Phone or Laptop Computer Down
An hour or two before bed, you should avoid looking at your phone if possible. There are two reasons that can help you sleep better.
The first is that the blue light your phone or computer emits is potentially sleep-disrupting. It can alter your biological clock, which is also known as your circadian rhythm. The circadian rhythm is responsible for giving you natural cues as to when it’s time to sleep. If it’s out of order, your body doesn’t feel as if it should be sleeping, even when it should.
The second reason is that those incoming text messages and emails might get your mind wound up when it should be winding down for the night. Work emails or personal drama is best left until the next day, so you aren’t stewing about it all night when you should be sleeping.
2. Try a Warm Bath
An hour or two before you plan to head to bed, take a warm bath. It doesn’t have to be a long soak -- even 20 minutes will do. That can help you get healthy sleep because it will relax you and ramp up the release of melatonin in your body. Melatonin is a hormone that will let your body know that it’s night-night time.
3. Ditch the Big Meal
If you’re the type who likes big meals in the evening, try to schedule it a little earlier in the night, like at 5 p.m. That will give your food time to settle before bed. Heavy meals are known to mess with sleep, because your digestive system is hard at work processing all that food.
When you’re feeling hungry before bed, try to have a light snack instead of a heavy meal. You won’t have the negative side effects as you try to get a good night’s sleep.
4. Address Any Sleep Disorders
Sleep problems can mess with your sleep schedule big time. Even if it means a trip to the doctor, it’s a good idea to address any underlying conditions that are stopping you from getting healthy sleep.
Mental health issues, like depression or anxiety, can be nerve-wracking enough to keep you up at night. And if you’re feeling tired even when waking up in the morning, you could be suffering from sleep apnea. According to the National Sleep Foundation, this sleep issue can lead to serious health conditions or even potentially death, so it’s important to address it right away.
5. Get More Exercise
Working out five days a week can help you have an easier time with falling asleep and can help you get more slow-wave sleep, which helps you keep a well-functioning metabolism.
Exercise can help your body function better and keep the weight off, which may help you rest with fewer aches and pains. Plus, if you have depression or anxiety that is preventing you from falling asleep at night, exercise can help by stimulating your body to release feel-good hormones.
6. Have a Set Bedtime
If you go to bed early one night and late the next, you’re making sleep way harder than it has to be. Remember when you were little and your parents would send you to bed at exactly the same time every day? As it turns out, they knew what they were doing.
A regular bedtime can lead to better quality sleep. Your body becomes used to going to bed at a certain time and comes to expect it. No more tossing and turning for you. Your body will know it’s time to drift off to sleep.
Creating a Restful Environment
When you have time, take a minute to look around your bedroom. You should make sure it’s not too bright, noisy, or hot. Is your room clean, or is there clutter everywhere making you anxious? Sometimes, a good cleaning can make your bedroom much more soothing.
If you notice excessive noise from the street traffic, invest in a sound machine or a fan to block the disruptive sounds. If it’s too bright, you can purchase blinds or curtains to make it darker.
Make sure your bed is as inviting as the rest of your room. Indulge yourself in top-quality eucalyptus silk sheets and a breathable duvet that will keep you at a nice sleeping temperature. You won’t mind that early bedtime as much when you’re climbing into your super luxurious bed.
Knowledge Can Be Transformative
Knowing what to do in order to get better sleep has the power to change your life for the better. By trying these tips, you’ll likely be well on your way to feeling better rested and confident about your sleep schedule.