5 tips on How to Sleep Better at Night
Research shows that sleep has a significant impact on your overall health. A night of good sleep keeps you healthy and happy. And if you spend sleepless nights, then you’re setting yourself back before the day even starts. We all know that sleep is essential. And it’s easy to say you’re going try to get more sleep at night. But how do you actually accomplish it? In this article, you will learn 5 tips on how to sleep better or how to fall asleep. Ready? Let’s get into it!
5 Tips on How to Sleep Better at Night
1. Go to bed earlier
The first and most important way to improve your sleep is to get to bed earlier at night. Research shows that 7-9 hours of sleep is recommended for adults each night. This means, if you’re setting your alarm for 6 hours of sleep every night, then you’re already behind. And that’s if you sleep those entire 6 hours; there is no replacement for time.
2. Find a dark room
Light plays an important role in our biology. In fact, that our circadian rhythm – our body clock – is directed by light. Our patterns of hormone production, brain activity, and cell growth are all related to the daily rhythm of light and dark. When there’s light, our bodies are awake and alert. And when it’s dark, we sleep and recover.
Artificial light bypasses that natural rhythm, keeping our bodies alerts long after the natural light is gone. That makes it tough to get good sleep. So, turn off all artificial light when you sleep – night lights, lamps, TV screens, computer screens, phones, tablets, alarm clocks. Create the darkest room possible to help your body’s natural sleep cycle.
3. Ditch the electronics
Electronics are great for a lot of things, but not for sleeping. That’s because electronics emit a certain type of light called blue light. This blue light has a particular way of keeping your brain active long after you’ve put the phone down. And it’s one of the primary reasons people struggle to get good sleep at night – too much blue light too close to the bed. The best way to avoid that is to turn off or put away all electronics at least 15 minutes before bed. That means anything with a screen – TVs, computers, cell phones, tablets. Use that time to do something productive like reading, stretch, or pack your gym bag for the next day.
4. Be consistent
Exercise, nutrition, and sleep, what do they all have in common? They all improve through consistency and practice daily. And a simple way to improve your sleep at night is to build a routine. Go to bed at the same time every night (whether it’s Monday or Friday.) Get up at the same time every morning. Do the same things before bed each night. Create a consistent schedule around your sleep cycle, and you will find that your quality of sleep improves as well.
5. Limit caffeine intake
Caffeine is great for a lot of things, but not for sleeping. We all like caffeine because it gives you energy, improves your mood, and helps you think better. It is great when it’s 2 pm, and you’re trying to get through the workday. But it’s not so great when it’s 2 am and you’re trying to get to sleep. And that’s why caffeine too late in the day could be messing up your sleep schedule.
We hope these five sleeping tips help you to sleep better. If you have any questions, let us know in the comment below!