All of us need sleep. It’s vital for us to be healthy and to function daily. Without sleep, we would be dizzy, we won’t be able to concentrate, and our health will deteriorate. However, some people have a hard time winding down for the night.
Improper sleep can make it harder to focus, but don’t worry. We can help you have a good night’s sleep with these simple tips. Here’s are some tips on how to get a good night’s sleep:
Create a Sleep Schedule to Help with Winding Down for the Night
Setting up a bedtime routine for adults is very effective if you want to have restful sleep.
With a fixed schedule, you could get between seven and eight hours of sleep per night, as well as go to bed and wake up at the same time every day.
This also helps to support your body’s sleep/wake cycle. Just make sure your bedtime or wake time is only an hour off on weekends and weeknights.
If you have trouble falling asleep within 20 minutes, just get out of bed and do something like reading or listening to music until you’re tired enough to go back to sleep.
Invest in Comfortable Pillows
Learning how to get comfortable in bed can help you get a good night’s sleep. Make sure you get rid of your crappy pillows to help you sleep peacefully.
Pillows that are too soft or too hard can cause a stiff neck and can make you wake up every hour. Invest in cool pillows that can provide your neck support and alignment.
Minimize Blue Light Exposure
Did you know that exposure to blue light in the evening or before bed tells our bodies that it’s daytime and we should be awake?
It also reduces the melatonin in your body, and melatonin helps us to relax and sleep deeply. But where do we get blue light? Blue light from electronic devices like smartphones and computers is the most common cause of blue light exposure.
Try wearing blue-light-blocking glasses and adjusting your electronics to emit warming colors in the evening (some apps do this).
Also turn off bright lights, TV, and other electronics at least two hours before bed. This will help with winding down for the night.
Monitor Your Food and Drink In-Take Before Sleeping
To have a restful night, watch your food and water intake. Don’t go to bed too stuffed or hungry since the discomfort could keep you awake.
Caffeine and nicotine can take hours to wear off and could keep you up at night. Alcohol may help you sleep, but it could also disrupt your sleep in the middle of the night.
There are also foods you can eat, like pistachios, that will help lull you to sleep.
Convert your Bedroom into A Restful Setting
Turn your bedroom into a place where you would think of getting ready for bed. Some rooms are too bright, noisy, and cluttered.
Make sure that your bedroom has a cool, dark, and quiet atmosphere. Consider darkening shades, earplugs, and keeping electronics out, and have a comfortable soft bed.
Take Some Melatonin Supplement to Sleep Peacefully
Try taking a melatonin supplement. This can really help lull you to sleep.
It will also improve your sleep quality. Melatonin supplements can be especially helpful when traveling or adjusting to a new time schedule.
Increase Bright Light Exposure
Increasing your exposure to bright light during the day can help improve your quality of sleep and the duration of it. It can also help you get to sleep more quickly.
Why is that? It’s because natural lights or bright lights help to regulate your circadian rhythm or your body’s system that tells your brain and body when you should be awake and when you should be asleep.
Try Other Supplements
Did you know that there are lots of other supplements that serve as sleep aids? These include lavender, valerian root, Ginko Biloba, and others.
Just make sure to consult your doctor and/or the labels to make sure you’re taking the right amount and it won’t conflict with anything else you’re taking.
Keep Your Bedroom Cool
No one could sleep comfortably in a hot bedroom. You would end up uncomfortable and sweaty. To get a better night’s sleep, have a nice cool room. Temperature can affect sleep quality a lot more than noise can.
Temperatures that are too high can decrease sleep quality and increase wakefulness. Keep it around 70 degrees or what’s comfortable for you.
Also, keep a fan or air conditioner in your bedroom or invest in cooling pillows, mattresses, and/or bed linens.
Consult your Doctor
If you think your sleeping issues are caused by medical problems, then please consult your doctor. You could have a sleeping disorder, like sleep apnea. Your doctor can prescribe you medication or equipment to help your condition.
Try a New Sleeping Position
Trying a new sleeping position can eliminate pain and give you a more restful night’s sleep. It might take a while and some adjusting to switch up this kind of sleeping pattern.
You can try different resting positions like sleeping on your side, back, or stomach or on a different part of the bed, or pillows to support you.
You may be wondering, “Why does sleep feel good?”
The simple answer is that it recharges our body. We all need enough sleep to function and be healthy. Our body knows when we have good sleep, we would feel it.
Try these simple yet effective tips for winding down for the night and getting your much-needed sleep.