Do you have a hard time sleeping at night? I know how frustrating this can be and what a toll it can take. Sleep is a huge factor in your overall health. Getting enough sleep can help you lose weight, improve your immune system, and even reduce the risk of cancer.

If you’re having trouble sleeping at night or just want to learn some tips on how to get better sleep, then check out this blog post! I’ll be discussing the benefits of getting adequate sleep each day and give some great tips on how to fall asleep faster and stay asleep longer. This way, no matter what’s preventing you from getting restful sleep, you’ll find something here that will work for you!

Ready? Let’s dive in!

Why sleep is good for you

Getting enough sleep is one of the most important steps to living a healthy lifestyle.

  • Sleep is vital for your mental health. Getting adequate sleep can help you to feel less stressed and more relaxed. A lack of sleep can increase the risk of depression and anxiety.
  • Sleeping helps your immune system fight off illnesses.
  • A good night’s sleep will keep your skin looking healthy and glowing with life!
  • Getting enough sleep can help you maintain a healthy weight.
  • Sleeping provides an opportunity for your body to produce growth hormones to repair cells and tissues that may have been damaged during the day.
  • Sleep has been shown to improve memory retention and cognitive function in both children and adults.
  • Lack of sleep can lead to a variety of health problems, including obesity and diabetes.

Related Post: 20 Effective Ways To Relieve Stress

Tips on how to get better sleep

How to get better quality sleep

Pin It For Later

According to the Centers for Disease Control and Prevention (CDC), adults should be aiming for seven or more hours of sleep per day on a regular basis. Unfortunately, most of us are not getting the quality sleep that we need. Whether you’re tossing and turning all night or waking up tired in the morning, with some changes in your routine, you will be able to sleep soundly through the night. Here are some tips to improve sleep.

1. Keep a consistent sleep schedule

Try to go to bed at around the same time every evening, even on weekends. The reasoning behind setting a consistent bedtime is so your body can regulate its natural rhythms and prepare for sleep each night. When our bodies are on an inconsistent schedule, it becomes harder for us to fall asleep because we don’t have time for our brainwaves (which need about thirty minutes before slowing down) or sleep hormones (such as melatonin) levels to reach their peak.

2. Create a soothing bedtime routine

Set a bedtime routine that will help you relax and unwind before going to sleep. Here are few ways to relax your body and mind before sleep.

  • Take a warm bath or shower
  • Read a book or magazine
  • Listen to relaxing music
  • Drink some warm herbal teas like chamomile tea
  • You can also try meditation or deep breathing exercises to relax

Related Posts:

3. Be mindful of what you eat and drink

Don’t drink caffeine in the afternoon. Avoid other caffeine drinks like energy drinks before going to bed as well! Caffeine can keep you awake past your bedtime if it’s consumed too close to when you want to be asleep. Coffee may also cause heartburn which will make feel uncomfortable.

In addition, try not to eat too close to bed because digestion slows down during sleep and could cause discomfort. Eat dinner early enough that it’s digested by the time you go to bed.

4. Exercise

You may have heard that you should avoid exercising at night as it will make it hard for you to sleep. In reality, light exercises before bed can actually help you fall asleep faster and get a better quality of sleep.

  • Exercising before bedtime helps reduce stress levels which in turn makes it easier for people with insomnia or other sleeping disorders to fall asleep.
  • People who do light exercise before settling down for the evening tend to have higher levels of melatonin than those who don’t work up a sweat beforehand. Melatonin is an important hormone that regulates our body’s circadian rhythm, so this benefit is especially helpful if you’re having trouble falling asleep.

So, what exercise should you do before bedtime? Pick a light exercise such as yoga or stretching.

  • Stretching before bed will help increase blood flow and reduce muscle stiffness. Stretch out tight areas like neck, shoulders, hips, hamstrings, and calves.
  • Yoga is also a great way to release stress and relax your muscles.

Related Post: Top Proven Benefits Of Yoga

5. Create a relaxing nighttime environment

  • Turn off all lights and use soft lighting instead, such as candles or string lights.
  • Use blackout curtains to block out light from outside.
  • Turn off all electronics an hour before bedtime – this includes TVs, phones, laptops, tablets, and gaming systems.
  • Keep electronics out of the bedroom to avoid blue-light exposure that disrupts natural circadian rhythms and can make it harder to fall asleep at night.
  • Make sure your bed is comfortable and that you have a good mattress that is supportive for your back/neck/joints (everyone has different needs)
  • Keep your bedroom clean and tidy, including keeping the bed made up with fresh sheets.

Related Post: Weighted Blankets: Uses, Benefits, Risks, and Guidelines

6. Choose the right temperature for your bedroom

If you want to get the best sleep at night, it is essential to know what room temperature is best for sleeping. The best temperature to sleep at night depends on who you are. There are two types of people in this world that can be categorized by their sleeping habits: those that need colder temperatures and those that need warmer temperatures.

However, if you are looking for a good number that will work for everyone, experts recommend keeping your bedroom between 60 and 68 degrees Fahrenheit.

7. Try bedtime affirmations

Are you unable to sleep because your mind is constantly racing with thoughts about tomorrow’s tasks and all the things you have on your plate? You’re not alone. Finding a way to calm your mind before bedtime is essential if you want to have a restful night of sleep. Reciting nighttime affirmations can help calm your mind and get you ready for sleep.

Here are few affirmations you can use:

  • I release all the stress of the day.
  • I embrace rest and welcome peaceful sleep.
  • I give myself permission to do nothing but rest.
  • I am allowing every part of my body to relax.
  • As my eyes are closing, I will enjoy undisturbed quality sleep.
  • I am a beautiful being. I deserve a restful night’s sleep.

Here are more sleep affirmations.

Related Post: 70 Inspiring Good Night Quotes and Messages

Final thoughts

It’s no secret that a good night of sleep is essential for your health and well-being. If you’re struggling to get the restful slumber you need, I encourage you to try out these tips on how to get better sleep quality! I hope these actionable tips have given you an idea about what steps you can take towards getting a good night’s rest.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/
  2. https://www.cdc.gov/sleep/features/getting-enough-sleep.html
Spread the love

About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

View All Articles