“If I go to sleep now, I could still get 5 hours…with an extra shot in my coffee. I’ll be able to make it through until 5 pm”. Have you ever found yourself clockwatching like this?
Insomnia and sleep deprivation affects up to 33% of American adults and is a major contributor to many physical and mental illnesses. But, insomnia should not be considered part of normal life. By improving your sleep quality, you could wake up rested and energized each morning.
Read on for all the best tips on how to get a better night’s sleep.
1) Make Relaxation a Part of Your Lifestyle
The 21st-century lifestyle doesn’t always allow time for relaxation, but if you’re wondering how to sleep better, relaxation could be key. If you’re wound up and tense from a hard day's work, it’s no wonder you can’t instantly which off into a deep and peaceful sleep. Try writing a list of things that help you relax and make an effort to spend some time each day actively relaxing and taking time for yourself.
2) For a Better Night's Sleep, Stop Clock-watching
It can be easier said than done, but to sleep better, you need to stop clock-watching. Leave your phone out of the bedroom and cover up the alarm clock. Clockwatching only increases anxiety, stimulates the mind, and delays sleep. The sooner you sit back and focus on relaxing, rather than the fact it’s 2.59 am, the sooner you will sleep.
3) Eat and Drink for Good Sleep
We all like a good coffee, but if you’re experiencing disturbed sleep, try to limit caffeine intake in the daytime. Caffeine stimulates your sympathetic nervous system, and if consumed 6 hours before bed, it can stop the body from relaxing. If you want a hot drink in the evening, stick to decaffeinated drinks.
Avoid alcohol. Although it can help us get to sleep initially, drinking alcohol affects hormone levels and disturbs your circadian rhythm. Drinking alcohol reduces the quality of sleep and makes you more likely to wake during the night.
A healthy diet improves sleep quality. To regulate sleep hormones, try opting for complex carbohydrates and lean proteins, also try reducing sugar intake. If you find yourself waking in the night, avoid eating late in the evening to avoid sugar crashes in the early hours.
4) Increase Light Exposure at Day and Dark at Night
We are designed to wake and sleep with natural light and darkness. Unfortunately, it's not practical for most of us to follow that pattern. However, exposure to light still has a big effect on our natural hormone levels.
One of the best tips for better sleep is to increase exposure to natural daylight during the day and to ensure the bedroom is fully dark before bed. Also, try to reduce blue light exposure (the light that comes from electronic devices) in the evening.
5) Focus on the Quality of Your Sleep
What helps you get a better night's sleep? Is it having fresh bedding, a quiet room, reading, or being well-fed? Do the things you need to prioritize getting deep and relaxing sleep, try not to obsess about how long you're sleeping for.
6) Get Yourself a Great Daytime Routine
Living each day to its full potential is a great way to improve sleep, including regular exercise, great food, social interactions, and learning every day. Much like a child or a dog, you want to wear yourself out so you can fall into bed exhausted but satisfied and ready for deep sleep every night.
7) Religiously Stick to Your Evening Routine
You need to teach your body when it is time to wind down, ready for bed. Follow the same routine the hour before bed each night. Reduce your screen time, slow down, and prepare for the day ahead.
While completing your evening routine, you should actively focus on relaxing, being mindful, and reflective.
8) Treat Your Physical Symptoms
Physical symptoms and sleep disturbance often go hand in hand. Where do you feel the effects of a bad night's sleep? The most common symptoms from sleep disturbances are excessive jaw clenching and pain (TMJ disorder), headaches, and body aches.
Once you start feeling the physical effects of poor sleep, this only worsens your sleeping pattern, which of course, worsens your symptoms. If you hold tension in your jaw or have persistent migraines, you should see a TMJ doctor and discuss possible treatments.
9) Consider a Sleep Supplement
If changing environmental factors hasn't helped you get better sleep, you could find a supplement useful. The most widely used sleep aid is Melatonin. This mimics your natural hormone levels and has been found to increase sleep quality by 15%.
However, other supplements for uti include Ginkgo Biloba, valerian root and lavender (natural herbs), glycine and l-theanine (amino acids), and the mineral magnesium. However, you should always consult a medical professional before taking any new medications.
10) Ask a Medical Professional About Sleep Disorders
Sleep issues are often lifestyle-related, and most of us can easily resolve them by using these tips for better sleep. However, in some cases, there are underlying conditions that need treating. Disorders such as sleep apnea (inconsistent and interrupted breathing), and narcolepsy (uncontrolled and frequent day time sleeping), can all need medical treatment.
If you are still struggling with sleep after making lifestyle changes, speak to a doctor.
Follow These Tips and Sleep Well Tonight
Sleep plays a key role in health and disease, so why wouldn't you want to sleep well? Now you're armed with 10 simple yet effective tips to improve your sleep. It's time to put it to action. It's time to make getting a better night's sleep your number 1 priority.
If you're interested in other wellness and health topics, make sure to check out the rest of our posts for your ultimate healthy living resources!
