30 Proven Tips for Better Sleep Tonight

30 Proven Tips for Better Sleep Tonight

by Jessica Dillon

If you’re like many of us, then you probably have trouble falling asleep at night. Luckily, there are several different methods that can help you fall asleep easier. Below are 30 proven tips for better sleep that can help simplify your life

 

Wind Down With a Bath/Shower

Taking a hot bath or shower 90 minutes before bed can help to relax your muscles and lower your body temperature. You will also go to bed feeling clean and ready to start your day tomorrow. Many people even find that being in a soothing bath can help them peacefully sort through the thoughts of the day.

 

No Midnight Snacking

In many cases eating later in the evening or right before you go to bed can cause your body to stay awake longer. Snacking can cause your body to delay the melatonin process. Sugary foods can be especially harmful to consume as they can stimulate your brain even more.

 

Keep Away From Fluids

Don’t drink fluids if you are going to bed in the next two hours. By drinking fluids in this time window, you’re more likely to be woken up by the urge to go pee. Not only does waking up to go to the bathroom interrupt your sleep pattern, but many people also find it hard to go back to sleep once they have had to move around.

 

Exercise During The Day

If you feel like you always have too much energy when it’s time for bed, then you may need to get more exercise in. Exercising earlier in the day is a vital part of a healthy routine and can use up all the extra energy your body has been storing up. Exercise has also been shown to not only help you fall asleep faster but can also enable you to sleep longer.

 

Get Plenty of Sunlight

Getting sunlight or being in a place with bright lighting helps to balance your body’s natural clock. If you are always sitting in a dark room, then your brain may have issues falling asleep even if you make your room pitch black. Studies have shown that people who get at least two hours of light each day can fall asleep almost 80% faster than those who don’t

 

Limit Screen Time

Believe it or not, the technology we use in our daily lives has made it harder for us to fall asleep at night. Many tablets, phones, and laptops give off blue light, which confuses our body into not producing melatonin. The lack of melatonin production is caused by the blue light tricking your brain into thinking it’s still daylight. If you have a habit of being on your phone before bed, then set a cut-off time for usage or download an app that decreases the amount of blue light the screen gives off.

 

Temperature Control

It’s hard to get to sleep when your room is hot, some researchers have even found that a hot night is more likely to disturb you than loud noises are. To get a better night’s sleep try using a fan to keep your bedroom a bit cooler than the rest of the house. Experts recommend keeping your thermostat around 70°F for the best night’s sleep.

 

Balance Naps

If you like to take naps during the daytime, then you might be throwing off your sleep schedule. In fact, any nap over the 30-minute mark can make it harder to fall asleep on time, on the other hand, naps 30-minutes or shorter can actually help you fall asleep quicker at night. You should also try to schedule your naps at the same time each day.

 

Keep a Regular Schedule

If you have ever had to wake up early for a meeting, then you probably know how frustrating it is to not be able to fall asleep early. Our bodies get used to a sleep schedule; when we try to make quick changes to the schedule, we will find it difficult to fall asleep or wake up on time. Now, if you do need to change your bedtime, it’s best to slowly go to bed at an earlier time each night until your body naturally adjusts to your new schedule.

 

Try Supplements

You may have seen relaxation supplements advertised online. Supplements made from natural relaxation are a great way to help calm yourself down in preparation for bed. CBD, lavender, and chamomile ingredients are all popular choices for making relaxation supplements. It’s best to try and take a supplement about an hour before bed so its effects can kick in on time.

 

Use Melatonin

Melatonin is a natural chemical your body produces to help you fall asleep at night. If your body is having trouble recognizing that it’s bedtime, then a melatonin pill can jump-start the process. It’s best to start off by using a low dose of melatonin to naturally help your body adjust. A melatonin supplement should be taken about an hour before you go to sleep to avoid any premature drowsiness. 

 

Update Your Mattress

Nothing can make you have a bad night’s sleep like an old mattress can. If you feel like you can’t get comfortable in your bed or that your mattress just isn’t firm enough, then it may be time for an upgrade.

 

Avoid Nightlights

Many people will choose to leave a light on while they sleep, whether it be a desk lamp, nightlight, or even their TV. Sadly, having a light source turned on in your room while you’re trying to sleep can slow the melatonin production process. It’s best to sleep entirely in the dark.

 

No Caffeine Before Bed

People like to drink caffeinated coffee because it’s a natural stimulant that gives them an extra push in the mornings. Sadly, caffeine stimulates your body even when it’s dark outside, making it harder to sleep. You should stop drinking caffeine about 6 hours before your normal bedtime. 

 

Don’t Hang Out in Bed

By reserving your bed for sleeping, you let your body know that it is a place of rest. When you start hanging out in bed during the day while your playing games and watching TV, you eliminate your brain’s connection to your bed as a place of rest. Avoid your bed as much as possible if you’re not going to be sleeping in it.

 

No Pets Allowed

The idea of snuggling with our cats and dogs in a toasty bed is usually better in theory then it is in practice. Many pet parents will begin to notice that their pet tends to move around a lot throughout the night. Both dogs and cats have very different sleep patterns than humans and often can’t stay asleep for the same length of time that we do. It’s best to leave your pets in another room while you rest.

 

Get Your own Blanket

If you sleep with your partner, then you probably know how hard it can be to share a single blanket. By getting separate blankets, you eliminate the issue of waking up uncovered in the middle of the night.

 

Meditate

Meditation before bed is a great way to take a look inside of ourselves and let go of all the stress we dealt with during the day. Meditating before bed can be a great addition to nighttime routines that allows you to center yourself and get rid of many of the pesky thoughts that would otherwise keep you awake at night.

 

Work Through Your Day

Going to bed upset is never a good idea, no matter what old wives tales say. Whether you have just had a fight with your partner or you had a bad day at work, it’s best to work through it or at least talk about your problems before trying to fall asleep. By simply getting your thoughts off your chest, you can alleviate some stress.

 

Breathe Easy

Breathing exercises have long been a popular part of relaxation techniques around the world. By simply practicing deep breathing, you can help regulate your body and practice letting go of the thoughts that have been plaguing your mind. Deep breathing exercises can even be done as your trying to fall asleep to help your body relax.

 

Use Aromatherapy

You may be wondering if there is an aromatherapy scent to help you sleep, there is. By using scents like lavender and chamomile, you can help send a signal of relaxation to your brain. Using aromatherapy in conjunction with meditation or breathing exercises is another great way to help your body relax faster. Many sleep-related scents can be found in oils, candles, or wax melt forms.

 

Get a Better Pillow

A bad or old pillow can affect your sleep just as much as a bad mattress can. If you find that you don’t get enough support from your pillow or you’re waking up with neck pain, it may be time to buy a new pillow. Just like mattresses, pillows come in different firmness levels so that you can find the perfect fit for your body. Some pillows are even made to be extra cool to keep your head from sweating at night.

 

Allow White Noise

Many people think that perfect silence is the answer to a good night’s sleep. That myth is actually incorrect, and a completely silent room can cause your sleep to be more easily interrupted. If you sleep in a silent environment, then your body is more likely to wake to even the lowest sounds; it’s best to have some white noise in the background like a running fan.

 

Get a Bedtime Routine

Before you go to bed, you should develop a nighttime ritual. By going through the same motions every night a couple of hours before you lay down, you can let your mind know it’s getting closer to bedtime. Try to schedule in a hot shower or a meditation period two hours before bed to help you wind down even more.

 

Use Your Socks

It may sound strange, but wearing socks when you go to bed can actually help you fall asleep faster. There have been some proven links to people with warmer feet being able to go to sleep faster. By wearing some clean, comfortable socks, you are helping your body stay warm throughout the night.

 

Listen to Some Music

Listening to soothing music can help put you into more of a relaxed state before bed. Many people may even find that using music as background noise can help them fall asleep and stay asleep for longer. Likewise, natural sounds like tracks of the ocean or clips of the rain can have the same effect. There are tons of videos and playlists that are meant to play for a few hours and then shut-off long after you’ve fallen asleep.

 

Start a Journal

If you don’t have anyone to discuss your frustrations with then, a journal may be your new best friend. Each right before bed, you can write down your thoughts of the day and any subjects that have been bothering you. By releasing some of your stress into the journal, you can have a clearer head when you lay down.

 

Avoid Nicotine 

While nicotine is commonly used for recreation products like cigarettes, it’s horrible to ingest right before bed. Just like caffeine, nicotine is a stimulant that can keep your brain going even after you’ve been laying in bed for a while.

 

Control Your Snoring

Snoring is difficult to deal with, whether you’re the one making all the fuss or it’s your partner waking you up with theirs. If you are told that you snore in your sleep and find yourself waking up constantly during the night, then it might be time to look for some snoring aids.

 

Check for Sleep Disorders

If you have tried everything under the sun and still can’t manage to sleep, then you may want to consult with your doctor. Insomnia, as well as delayed sleep phase, are both disorders that can commonly cause your sleep patterns to suffer. In fact, many people can develop these issues seemingly out of nowhere after having a lifetime of proper sleeping habits.

 

 

Sources

 

https://www.healthline.com/nutrition/17-tips-to-sleep-better

https://www.huffpost.com/entry/better-sleep-tips-best_n_4958036

https://www.developgoodhabits.com/get-better-sleep/ 

https://www.sleepfoundation.org/articles/healthy-sleep-tips

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-tips

https://www.businessinsider.com/tip-tricks-how-to-get-better-sleep-2017-2

https://www.businessinsider.com/science-tricks-fall-asleep-faster-sleep-better-2017-4

https://www.sleep.org/articles/improve-your-sleep/

https://www.success.com/7-quick-tricks-to-sleep-better-tonight/

https://psychcentral.com/lib/9-tips-for-a-good-nights-sleep/