10 Quick and Easy Tips for Better Sleep
Are you losing sleep because of stress from the pandemic, finances, or other reasons? Do you want to learn a few tricks that can help you get quality sleep? Below, we’ve got a quick post containing ten tips for better sleep.
The pandemic lockdowns caused a drastic increase in insomnia, especially for mothers and children. It also shows that sleep loss is common in people who are facing financial difficulties. This is troubling because it can affect the mental and physical health of those people.
If you are losing sleep for any reason, our ten tips may help you. Keep reading to learn what they are and how you can find better sleep.
1. Exercise During the Day
Exercising doesn’t only help keep your energy levels up in the day. It can also tire you out so that you sleep better at night. If you want to get a good night’s sleep, try incorporating exercise into your daily routine.
However, remember that exercising too late in the day can cause sleep problems.
Remember that exercise raises your energy levels and mood. When you exercise late in the day or evening, your energy levels may still be at high levels. As always, it’s best to keep your exercise schedule during the day.
2. Wind Down Before Bed
Do your thoughts and/or worries keep you up at night? One of the most useful sleeping tips is to relax and clear your head at night. After dinner, create a routine that helps your mind and body wind down.
You can read a book, take a warm bath, or listen to soft music. Try to practice relaxation techniques like breathing and meditation when in bed. When your body and mind get conditioned to a pre-bedtime wind-down routine, it’ll be easier to find sleep.
3. Get a Better Pillow
Do you find it hard to sleep because of chronic neck or shoulder pains? Your pillow may not be the best option for your build. If this is the case, get a better pillow.
One of the most vital sleep hygiene tips is to replace your pillowcases often. You may also feel more comfortable when you’re lying on certain fabrics. You can learn more about the different types of pillowcases here.
4. Optimize Your Sleep Environment
Your bed isn’t the only thing that affects your sleep. It’s also your room. Is it too bright, warm, or noisy in your bedroom?
If your bedroom is one or more of those things, then you need to do something about it. If you can, try to turn the atmosphere in your bedroom like that of a cave. Keep it cool, dark, and quiet to get the ideal and most natural sleeping environment.
5. Follow a Fixed Sleep Schedule
Our next tips to go to sleep are to follow a sleep schedule and to avoid sleeping in. Again, you want your body’s natural clock to suit your daytime schedule. If you go to work at 9 AM daily, then make it a habit to wake up at 8 or 7:30 a.m. daily.
If you’ve got the weekend off, avoid sleeping in. This can affect your sleep schedule and make it hard to get back to the normal routine. With that said, if you want to wake up at the same time each day, you also need to go to bed at the same time each night.
6. Turn off Digital Screens
Is your phone or other gadgets keeping you from falling asleep? Keep gadgets away from the bed as much as you can. If you must keep your smartphone close, place it on the bedside table but don’t touch it.
Also, the light from your device can suppress your natural melatonin production, which helps you sleep. Giving your eyes time to rest from screen exposure is one of the best tips to sleep fast. It also keeps you from getting distracted and entertained enough to stay awake.
7. Increase Exposure to Bright Light During the Day
Our natural body clock or circadian rhythm often depends on our exposure to light. When you go outside under natural light or bright light, your body recognizes that it’s daytime. This improves your energy for the time.
It also affects your nighttime sleep duration and quality. If you have insomnia, you may lack bright light exposure during the day. If you want to increase the duration of your sleep, try getting at least 2 hours of bright light exposure in the day.
8. Eat and Drink for Good Sleep
The next entry in our tips to help you sleep is to watch what you eat and drink before bedtime. Do you often eat late in the evening? Avoid having a big dinner or a hearty midnight snack before bed.
Having a large meal before bedtime can lead to poor hormone distribution, which causes poor sleep. You’d also want to avoid caffeinated drinks before bedtime or in the evening.
9. Limit Daytime Naps
Studies show that taking regular naps can improve your mood and health, even as adults. However, taking naps for too long in the day can disrupt your sleep schedule. They can confuse your internal clock and cause difficulty in sleeping at bedtime.
Limit your daytime naps to 20-30 minutes. It’s healthy to take regular naps, but make sure they aren’t affecting your sleep schedule. Also, if you feel sleepier after you take a nap in the day, it may be better to avoid them.
10. Talk to a Doctor
If these tips for better sleep don’t help you find sleep, no matter how hard you try, you need a doctor. If your insomnia is too serious and has too big of an effect on your life, get help. Talk to a professional and licensed somnologist.
A sleep specialist can help you find the causes of your sleep problem. He or she can give you tips on overcoming them. A somnologist can also diagnose and check you for sleep disorders if you have any.
Get a Good Night's Rest With These Tips for Better Sleep
That’s it for our top ten tips for better sleep. We hope you find it faster and easier to find sleep after you apply these tips.
Did you enjoy reading our guide on sleep? Do you want to learn more about getting a good night’s rest? Check out our blog for more helpful content like this.
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