06/06/2022
8 Ways to Sleep Better at Night
We all wish we could sleep better, but not many of us actually do anything about it. Many of us don’t sleep enough at night because we stay up too late watching TV or surfing the Internet. Or perhaps you’re trying to stay awake to work or go out later that night, and end up tossing and turning in bed instead of getting the rest you need to function at your best the next day. No matter what’s keeping you from sleeping well at night, these eight tips will help you get better rest and enjoy your waking hours even more.
1) Set a sleeping schedule
When was your last good night’s sleep? If you have trouble getting enough rest, chances are it’s because you don’t set a sleeping schedule. To help train your body and mind to get good, regular sleep each night, make sure you’re in bed by 11:00 P.M. every night for seven nights in a row. Then add another hour every night for seven days until you reach 10:00 P.M.—your new bedtime!
2) Try sleeping without your phone
For people living with smartphones, sleeping without their phone by their bedside is a foreign concept. We’re all attached to our devices, which makes it difficult for us to get a good night’s sleep. The blue light emitted from your phone disrupts your natural sleep cycle, so try powering down 30 minutes before bed—it could help you rest easier.
3) Try aromatherapy
Studies show that many of us are lacking in magnesium, a mineral that can have a big impact on sleep quality. Magnesium supplements can help, but for those who don’t want to swallow something every night, there’s another option: Epsom salt baths. Magnesium sulfate—the stuff in Epsom salts—is absorbed through your skin, and soaking in a bath of it is an effective way to achieve higher levels of magnesium overnight.
4) Keep your bedroom cool
A cool, dark room is more conducive to sleep. The body produces less melatonin—the hormone that makes us sleepy—in bright, warm environments than in darker, cooler ones. If you have a hard time sleeping at night, consider keeping your thermostat down and removing any light sources from your bedroom.
5) Invest in a good mattress
A good night’s sleep isn’t just about what happens between your sheets, it’s also about what kind of mattress you have. A good mattress is crucial for a deep and restful night, so be sure to invest in a high-quality bed that will support your body and allow you to wake up feeling refreshed. Also make sure that you clean your mattress regularly! Dirt can build up quickly on a mattress that’s been lying around for too long.
6) Go outside
Being outdoors gives you a huge advantage over those who cooped up inside. The noise, light, and weather are different outside—and these differences help to shift your circadian rhythm. Studies have shown that spending time in natural environments has a calming effect on people—which is one reason why many therapies focus on getting patients into nature. It may sound a little hippie-dippie, but it works. So get out there!
7) Don’t drink too much before bedtime
Alcohol actually disrupts your ability to sleep well, making it harder for you to fall asleep and leading you to wake up more often during the night. So next time you want a drink before bed, make sure it’s just one or two—especially if you have a tendency to wake up in the middle of your sleep cycle.
8) Cut down on Caffeine
Drinking excessive amounts of caffeine can lead to poor sleep quality, which can contribute to a host of other health problems. A 2011 study published in Psychopharmacology found that consuming a daily dose of above 500 mgs of caffeine—about two or three cups—was associated with an increased risk for insomnia. If you’re trying to fix your snooze schedule, it might be time to kick your java habit.
