When you don’t get enough sleep, you may find yourself feeling cranky the next day. But aside from being moody, more and more studies are proving how important a good night’s sleep is, as well as the benefits that go along with it.
But what if you can’t fall asleep and stay asleep? What are some different things you can try?
Keep reading to learn about 9 tips for sleeping well and soundly.
1. Avoid Looking at Your Phone Before Bed
Today, we are bombarded with emails, text messages, and social media notifications. Oftentimes, these can permeate into our life regardless of the time. Although it can be tempting to want to scroll through your phone at night, try to resist the urge.
The blue light that emits from your phone can harm both your vision and your brain. Studies have linked too much blue light exposure with lower levels of melatonin, which is a hormone that controls your sleep cycle.
If you’re wondering how to sleep well, not checking your phone for at least 30 minutes before you sleep can be a good place to start.
2. Limit Your Napping
Sometimes to get through the day, you need to take a catnap. Make sure that catnap doesn’t turn into a 3-hour slumber.
The ideal time to nap is after lunch in the early afternoon. If you nap too late in the day, it can impact your sleep cycle at night. If it’s late afternoon or early evening, try to hold off till your regular sleep in the evening.
Try to limit your nap duration to no longer than 30 minutes. It might seem like your nap passes by in the blink of an eye, but managing your nap times will help you sleep better at night.
3. Be Mindful of Your Alcohol and Coffee Consumption
Everyone has been there. You go out for drinks with friends, make your way home, and end up having an awful night’s sleep.
Although drinking alcohol might make you feel sleepy, it doesn’t improve REM sleep. In fact, it makes it worse. If you do go out with friends, try to give yourself a few hours before you sleep. Eat a light snack and drink a lot of water during this time.
Like alcohol, coffee also impacts your ability to fall asleep. Caffeine makes it difficult to fall asleep, reducing the time you’re able to spend asleep. If you’re a coffee drinker, try to only drink it in the morning.
4. Don’t Eat a Big Meal Before Bed
Try not to eat dinner too close to when you go to bed. Aside from causing heartburn and weight gain, it can also make it harder for you to drift off to sleep. Try to eat in the early evening.
Understand that this doesn’t mean that you should go to bed on an empty stomach. When you go to bed hungry, this can also impact your ability to fall asleep. If you have to, eat a light snack, then wait a little bit before going to bed.
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5. Read a Book
If you struggle with falling asleep once you’re laying in bed, consider cracking open a book and reading a chapter or two.
Studies have shown that reading helps lower stress levels, relaxes your muscles, and helps you feel calmer. As many people overthink once they’re in the quiet and dark, this may help you drift off to sleep faster.
6. Practice Meditation
Many people are unable to fall asleep at night on account of their minds racing. Practicing mindfulness through meditation can be a great way to combat that.
Today, there are several apps you can turn to when you need some help with meditation. Apps such as Headspace offer free basic courses, guiding you on a meditative journey. These apps also track your progress, counting your daily streaks.
7. Exercise Daily
Exercising and staying active brings several benefits to your body. You’ll be at a lower risk for many diseases, your body will be stronger, and your mind will be happier. You’ll also enjoy better sleep.
Studies have demonstrated that people who exercise regularly have lower rates of insomnia. They also have fewer sleep complaints and enjoy a deeper night’s sleep.
8. Sleep in a Comfortable Environment
The environment you sleep in can also have a large effect on how well you’re able to sleep. Ensure that you’re comfortable, and have proper support. You should also be in a quiet space.
You should also pay attention to what the temperature of your room is. Ideal sleeping environments require a temperature of 65-75 degrees Fahrenheit. If it’s too hot or cold, try and change it.
9. Visit a Sleep Specialist
If all else fails and you can’t seem to shake your insomnia, consider visiting a sleep specialist.
A sleep specialist will analyze your sleep and wake cycles. They will then be able to pinpoint why you’re unable to sleep soundly and will take steps to resolve the issue. For some people, this may mean starting a medication. Others may require a sleep apnea mask.
Try These Tips for Sleeping Well
The amount of time you spend sleeping can separate a healthy person from a non-healthy person. If you’re having trouble sleeping, trying some of these 9 tips can help ensure that you’re falling asleep and sleeping well.
Do you have any other tips on how to get restful sleep? Let us know in a comment below!
If you found this article useful, check out some of our other blog posts for more tips and guides.