Have you been tossing and turning at night, struggling to get a good night’s rest? Many people deal with sleep issues that affect their well-being. The good news is you can try some simple tips to improve your sleep. Ready to stop being tired and start feeling refreshed after waking up? Read on to learn how to get a good night’s sleep.
Limit your screen time and blue light exposure before bed
Stop looking at your phones, tablets, TVs, and computers at least 30 minutes before you want to fall asleep. The blue light the screens of these devices emit suppresses melatonin production and makes you feel more alert. Enable night mode or a blue light filter if you use electronics at night. This warms the screen to reduce blue wavelengths. Or try blue light-blocking glasses.
Instead, keep your bedroom as dark as possible. Use blackout curtains or an eye mask if necessary. Darkness stimulates melatonin production and release and makes it easier to fall asleep.
Make a comfortable bed
Invest in a comfortable mattress and bedding that suits your sleeping position, whether it’s sleeping on your back, side, or stomach. If your mattress is over 7-10 years old, it’s probably time for an upgrade. Test out different mattresses at a store to determine what level of firmness is right for you.
Check out a Tempurpedic mattress at The Mattress Factory; this mattress is designed to minimize the pain or discomfort in areas like your neck, shoulders, and hips and reduce motion transfer in case you share the bed with someone.
Don’t forget about the pillow. Look for an adjustable pillow that adjusts to your head and neck shape. A good pillow can help alleviate neck and shoulder pain and improve sleep quality.
Establish a relaxing bedtime routine
Establishing a calming pre-sleep routine is important. For that, you need to:
- Do some light stretching: Gentle yoga or a few easy stretches help relieve stress and relax your body.
- Read a book: Curl up with a good book, magazine, or audiobook. Reading helps distract your mind from the day’s stresses and makes you tired.
- Listen to soft music: Put on some gentle instrumentals, nature sounds, or ambient electronica. Music at 60 beats per minute is ideal.
- Sip a warm drink: Have a mug of chamomile tea, warm milk, or golden turmeric tea. Warm beverages are comforting and help relax your body.
- Do deep breathing: Take some deep, slow breaths to help clear your mind and release negative thoughts.
- Give yourself time: Start your bedtime routine at least 30-60 minutes before you want to fall asleep. Rushing will only stress you out and make it harder to doze off.
Practice mindfulness or light exercise
Light exercises like yoga or meditation before going to bed can help relax your body and mind. Yoga is a great option. Gentle stretching helps release tension, and focused, controlled breathing has a calming effect. Even 10-15 minutes of light yoga can help you sleep better.
Meditation, especially mindfulness, decreases activity in brain areas involved in stress and anxiety. Find a comfortable position, close your eyes, and focus your awareness on your breath moving in and out. Start with 5-10 minutes daily, and you’ll notice the benefits.
If yoga or meditation doesn’t work for you, try going for a walk. A 30-minute stroll in the early evening provides light exercise and exposure to natural light, which can help set your circadian rhythm and make it easier to fall asleep. The fresh air and Vitamin D will do you good too!
Limit the use of caffeine
Caffeine is a stimulant found in coffee, tea, and soft drinks that can disrupt your sleep if consumed too late in the day. Consider the following pointers:
- Try to avoid drinking caffeine after midday or early afternoon. The effects of caffeine can last for 6 hours or more in some people.
- Switch to decaf coffee or herbal tea in the afternoon and evening. Chamomile tea is an excellent drink to have before going to bed.
- Check the ingredients in your medications or supplements. Caffeine is sometimes present in meds, so you may need to take them earlier in the day. Consult your doctor before doing so.
- Remember that chocolate also contains caffeine. So avoid chocolate or cocoa as an after-dinner treat.
Take melatonin
Melatonin is a natural hormone produced in your body that regulates your sleep-wake cycle. A melatonin supplement can help adjust your body’s internal clock and optimize sleep. Start with a low dose of 1 to 3 milligrams, and take it about 30 minutes before your target bedtime. It works best when taken simultaneously each night to help establish a sleep routine.
Use melatonin to reset your sleep schedule, such as when traveling across time zones or switching to an earlier work shift. But don’t rely on it as a long-term solution for insomnia because higher doses may cause side effects like headaches, dizziness, and irritability. Also, melatonin may interact with some medications if you’re on blood thinners or antidepressants, so consult your doctor before having it.
Take a shower before you sleep
A warm shower increases your body temperature; when you get out, your body temperature drops. This temperature change signals your body that it’s time to sleep. Cooling your body causes drowsiness and makes it easier to fall asleep.
Warm water also helps relax your muscles and loosens any stress you hold. Let the water run over your back, neck, and shoulders, where your muscles tend to be most stressed. The heat will soothe your muscles and calm your mind.
Conclusion
Try a few of these suggestions and stick with what works for you. Once you prioritize your sleep, you’ll wake up refreshed and energized, ready to take on the day. Here’s to sleeping soundly and living fully rested. After all, sleep is one of life’s greatest pleasures – so do as much as you can to enjoy it.
