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7 Tips For A Better Night's Sleep
Your body is a hard-working machine that requires downtime to recoup and recharge. A good night's sleep provides your body time to relax, repair, process information, detox, and regulate itself so you can wake up feeling refreshed and rejuvenated.
Getting a better night's sleep requires more than a cup of tea and a sleep mask. Science shows that our bodies do best when we listen to it and treat it well. In this article, we will review 7 helpful tips for a better night's sleep. The best part is that you can start using these tips right away.
Try To Get Between 7 And 10 Hours Of Sleep Each Night
Although many factors determine the optimal amount of sleep needed, the general consensus is between 7 and 10 hours per night. Factors that affect how much sleep you need per night include your age, diet, lifestyle, and genetics. Pay close attention to your body. Start making your way to bed when you feel tired.
Aim for more sleep if you have an active lifestyle or a physically demanding job. The extra hour or two of rest can be beneficial to your body and help repair muscles. We also recommend more sleep if you are fighting off an illness like a cold or flu, feeling stressed, or suffering from jet lag.
Be aware that habitual oversleeping can be a sign of underlying health issues like sleep apnea, hypersomnia, or depression. If you find yourself sleeping more than the recommended amount and feeling groggy during the day, try sticking to a strict sleep schedule. If conditions persist, consult a health professional for further diagnosing and treatment.
Maintain A Consistent Sleep Schedule
Keeping a consistent sleep schedule means going to bed and waking up around the same time every day, even on weekends. This optimizes your body's internal clock, otherwise known as your circadian rhythm.
Sticking to a regular sleep schedule helps your body recover both mentally and physically. While resting, your body is busy repairing muscles, strengthening your immune system, and restoring its energy. Your brain cycles between REM sleep and non-REM sleep, sorting out memories and regulating emotions.
Getting between 7 and 10 hours of sleep each night is ideal. Find what amount of sleep is best for you then work backwards from the time you need to wake up to find the optimal bed time. If you cannot fall asleep within 15 minutes of your bed time, try some of the calming activities we listed in this article.
Avoid Eating Big Meals Before Bed
Eating a big meal right before bed means your digestive system will be working while the rest of your body tries to rest. This can lead to restlessness, queasiness, and significant weight gain. Large meals before bed can also cause heartburn, indigestion, and an upset stomach which can make falling asleep a difficult task.
If you are feeling hungry before bed, have something small at least an hour before tucking yourself in for the evening. Consume foods that will not spike your blood sugar, like those high in protein or healthy fats. Oatmeal, cheese, fruits (like bananas and cherries), nuts, and yogurt are all healthy choices.
It is advisable to avoid eating deep fried, fatty, spicy, acidic, or sugary foods before bed. All of these will make both falling asleep and staying asleep very difficult. You may find yourself waking up periodically throughout the night feeling nauseous.
Stay Away From Caffeine And Alcohol
Caffeine blocks adenosine, a neurotransmitter that promotes sleep. Enjoying a cup of java before bed can disrupt deep sleep, causing you to wake up frequently and to not feel well rested when your alarm goes off. It is recommended to avoid caffeine at least 4 hours before bed. If you are craving coffee and want some before bed, consider decaf.
Although alcohol may make you feel sleepy, it will do more harm than good. While most of your body is resting, your liver is working hard to process the alcohol you consumed, raising your heart rate and causing you to wake up. You should stop consuming alcohol at least 4 hours before bed and drink more water to keep your mouth and throat hydrated while you sleep.
Consuming alcohol before bed also increases your chances of snoring. Alcohol relaxes the muscles in your upper airway and dilates blood vessels in your nasal passages. The combination of narrow passageways and mucus buildup causes you to breathe harder, making you snore. This can lead to second-hand insomnia for a significant other sharing your bed.
Go Screen-Free At Least One Hour Before Bed
Phones, tablets, laptops, and TV screens emit a blue light that can cause your brain to stop creating melatonin. This disrupts your circadian rhythm, making it difficult to fall asleep. Although many modern devices have settings that can remove blue lights, your eyes can still become strained from staring at a screen for extended periods of time.
Even if you are using a blue light filter, playing games, watching videos, and doomscrolling can raise your heart rate and stress levels, making it difficult to fall asleep. Time can pass quickly if you are deeply interested in something on your screen, resulting in many lost hours of rest.
Turning off electronics and going screen-free at least one hour before bed will help both your brain and body relax. Set an alarm on your devices an hour before your regular bed time and put them away (or at least on silent) so you are not tempted to reach for them if you hear a notification.
Create A Relaxing Environment In Your Bedroom
Your bedroom should be a comfy, cozy place that you look forward to going to every evening. Bedding items like weighted blankets, clean sheets and covers, silk pillow cases, and a quality mattress can aid you in getting a better night's sleep and waking up feeling well rested and energized.
Removing distractions is an easy way to help your bedroom feel more relaxing. Keep electronics, like your phone, in a different room at night (or at least out of arm's reach) to avoid the temptation to doomscroll if you wake up before your alarm goes off. Invest in a cheap alarm clock if you currently use your phone as your alarm.
Decluttering your bedroom helps reduce stress and anxiety, especially if your nightstand is filled with old snack bowls and cups releasing foul-smelling odours. Pick up any items that may be laying on the floor, place clothes in a hamper, and wipe down any surfaces that are accumulating dust.
Other effective ways to make your bedroom more relaxing include lowering the temperature by either adjusting your thermostat or opening a window, blocking light with blackout curtains or a sleep mask, using white noise, or even trying a pillow spray.
Do Calming Activities Before Going To Sleep
Your body and brain need time to ease into a relaxed state before bed. This can be achieved by engaging in some light, calming activities like reading, meditating, or taking a warm bath. Activities such as these help slow your heart rate, relax muscles, and can ease any tensions you may be feeling.
Some people use guided breathing to help them relax before bed. One breathing technique is called 'box breathing'. Box breathing involves breathing in slowly through your nose for 4 seconds, holding your breath for 4 seconds, slowly exhaling for 4 seconds, then holding your breath again for 4 seconds. Repeating this technique a few times can help put you in a relaxed mindset.
Spending even just 10 minutes doing something relaxing before going to sleep can reduce stress and anxiety and boost melatonin, which will help you fall asleep faster.
Summary
A good night's sleep benefits both your body and mind. Listen to your body. Do not ignore it when it is beginning to feel fatigued. Follow these 7 tips and we guarantee you will enjoy some of the best sleep you have ever had.
Want more personal development advice so you can be the best version of yourself? Read these articles next:
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