Introduction
Sleep is an essential part of life, but it’s not always easy to get the right amount and quality of sleep each night. If you’ve been having trouble falling asleep or staying asleep, these tips can help you feel more rested in no time.
1. Create a bedtime routine.
The first step to sleeping better is to create a relaxing, calming bedtime ritual that helps you wind down for the evening before you hit the sack. Try these suggestions:
- Turn off all electronics at least 30 minutes before going to sleep (except your alarm clock) and put them away in another room or closet where they won’t be tempting you later on when you’re lying awake trying not to fall asleep again!
- If reading isn’t your thing, try meditating instead by closing your eyes and focusing on one word or phrase (like “happiness” or “peace”). Or read something soothing—like an old favorite book from childhood—that will get those neurons firing again as soon as possible so there’s less chance of confusion about what day it actually is!
2. Stick to a sleep schedule, even on weekends.
Your sleep schedule is a big part of getting better sleep, so it’s important to keep your body on the same routine. Even if you’re going out with friends or family members, try to stick to your own bedtime. This can be hard in some cases—especially if you have trouble falling asleep at night (and therefore don’t feel like getting up in the morning). But here are some tips:
- Try setting aside an hour before going to bed each night for reading or relaxing activities. You may find that this helps get rid of other thoughts and worries about work or school before they interfere with falling asleep easily.* If getting ready for bed feels overwhelming, set an alarm for 20 minutes before lights out so that there’s less pressure to hurry up and go.”
3. Create an ideal sleep environment.
Dark room and quiet room, with no electronics in the bedroom—this should be the first thing on your list! If you have pets or any other noise that disturbs your sleep, consider taking them outside for a break before bedtime or putting them in another room where they won’t disturb you as much.
Cool temperature: A cool room will help keep you comfortable and allow air to flow through your body so it doesn’t get too hot during sleep (which can cause sweating). The rule of thumb is: if two palm-sized pinches can feel like they’re burning, then turn off lights and open windows slightly instead of turning up heaters or ACs so they don’t startle people who might wake up if they overhear someone else doing this activity unexpectedly due to their own lackadaisical nature when trying not wake up fully aware yet still wanting something familiar around their head space…
4. Try not to eat large meals at night, or drink caffeine or alcohol too late in the day
- Avoid nicotine, caffeine and alcohol before going to sleep.
- Don’t eat within two hours of going to bed (even if you’re just having a snack).
- Avoid sleeping pills; instead try meditation techniques that help you relax and fall asleep more quickly
5. Get some exercise daily, but not right before bed
Exercise is good for you and can help you sleep better. But exercising right before bed is not ideal, as it may cause your body to produce too much adrenaline during the day, which can keep you awake at night and make it harder to get a good night’s rest.
If you’re worried that exercising will keep you up all night, check out our article on how much exercise is safe for adults over 40 years old or consult your doctor if necessary.
6. See your doctor if you think you may have sleep apnea or other sleep disorders that could be affecting your quality of sleep.
If you think you may have a sleep disorder, see your doctor. The most common sleep disorders are:
- Sleep apnea (when you stop breathing during sleep, especially at night)
- Restless leg syndrome (a tingling or crawling feeling in your legs)
- Narcolepsy (extreme drowsiness at night that lasts for more than 24 hours)
There are changes you can make to help you get better sleep
- Create a bedtime routine: Your body needs time to prepare for sleep and this includes your brain, too. So creating a routine helps ensure that it will be ready when it’s time for bed. Try going through the same steps every night before turning off the lights—a great way to wind down before retiring for the evening!
- Stick with your sleep schedule: Even on weekends or when traveling, stick with your normal sleeping pattern as much as possible so that your body learns how long it should take each day without interruption from outside forces (like work). This may mean getting up earlier on Monday mornings rather than later in order for all parts of your body (including brain) have had sufficient rest before heading into work again; however we recommend keeping normal hours during weekdays as well unless there are medical reasons not allowing otherwise.”
Conclusion
Getting a better night’s sleep is really important, and there are many steps you can take to help you get the rest you need. If you follow these tips, it will be easier for you to fall asleep at night and wake up feeling refreshed.
