Time and time again, people have put so much emphasis on getting enough sleep. But most of us are not lucky enough to get the proper amount of sleep we need.
Personally speaking, our generation seems to be the most exhausted and overworked individuals. More often than not, we find ourselves working overtime just to meet the deadline.
Now that pandemic invades our life, getting better sleep seems even more far-fetched. But that does not mean that we are at a loss.
Below is a list of ways on how to get better sleep.
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Table of Contents
1. Have a sleep routine
For adults, the recommended amount of sleep is around seven hours. You can possibly hit this goal by setting aside no more than eight hours to sleep.
Make sure that you go to bed and wake up at the same time regularly. So even if it is a weekend, do your best not to fall into the habit of sleeping in or staying up all night.
This way, your body clock won’t be disturbed and there is likely a guarantee that you’ll be feeling well-rested.
ALSO READ: Design a perfect night-time routine
2. Reduce blue light exposure in the evening
Blue light is known for messing up with sleep. Too much exposure to it can definitely suppress the production of melatonin which is the sleep-inducing hormone in our body.
Thus, at least 30 minutes before bedtime, you should stop using any electronic devices. If you have a hard time doing this, take one step at a time.
Just don’t sacrifice sleep in exchange for a brief stroll in your social media accounts. It is not really worth it.
3. Pay attention to what you drink
It’s common knowledge that diet and drinks play a vital role in getting the sleep quality you need. If you love drinking coffee that much, then drink at least six hours before bedtime.
Getting better sleep is much more important than gratifying yourself with coffee. Drink tea instead – preferably chamomile. Chamomile tea is commonly known for inducing sleep.
For good measure, do not drink so much alcohol. It is then time for you to ditch that notorious drink out of your cabinet.
4. Limit daytime naps
Naps are undeniably lifesavers that will surely help you last a day. But too much is not always good. Therefore, cut back on taking your afternoon naps.
While it fires you up, you might end up having a hard time falling asleep at night. To get better sleep, do shorten your naptime in the afternoon.
5. Take a warm bath before going to bed
A warm bath does magic to your worn-out muscles as well as your shattered mind. Imagine having a long day at work – I bet you could use some warm bath.
This will surely ease the tension that was bottled up in your body, giving you the refreshing feeling and perky mood. When you feel more relaxed, getting better sleep is surely a piece of cake.
6. Free your mind
Overthinking can get in the way of getting better sleep. Well, this is unavoidable. But learn to free your mind of the things that have already happened.
You can do this by meditating. Set 10 to 15 minutes of your time before sleeping to tune in to yourself. Breathe deeply and relax your body. You can play relaxing music while doing this. You can use meditation apps such as headspace if you need guidance.
You can always try journaling to discard the extra thoughts that bug you until late at night.
7. Use weighted blanket
Weighted blankets are known for the sleep benefits they can offer. The idea of a weighted blanket takes inspiration from what is called deep pressure stimulation. This is a therapeutic technique that uses firm and controlled pressure to stimulate a feeling of calm.
Weighted blankets improve your sleep and calm your nervous system. It also reduces your stress and anxiety.
To get better sleep, try snuggling with a weighted blanket. As it provides comfort and security, you may find yourself dozing off so easily.
8. Use pillows to ease back pain
You are probably one of those people who suffer from low back pain from time to time. You might find yourself having trouble sleeping.
To help you ease your low back pain, you can lie on your side and place a pillow between your knees. This helps in ensuring that your hips are aligned so you could ease the pain in your back.
However, if the pain persists, you can see a chiropractor for professional advice. You may click here to read more and learn how visiting an expert can ease your pain effectively.
9. Avoid sleeping in – even on weekends
Some people fall into the habit of sleeping in because it is a weekend and at the same time, a day off. And to make matters worse, they hit the snooze button.
Doing this will only disrupt your sleeping routine. To make use of your extra time in the morning, find yourself something else to do such as reading to jog your memory.
Stay true to your schedule. If you have to be strict with yourself, then do so.
ALSO READ: How to start Monday mornings the right way
10. Say no to late-night movies
The thought of having late-night movies is tempting, to be honest. It is one of those enjoyable, simple things to enjoy in one’s free time indeed. But it is counterproductive as it encourages you to binge-watch.
Binge-watching or late-night movies will surely make you sated for a time. Yet it deprives you of the sleep you so badly need. So, control your urge to give in to this.
11. Set your bedroom
To ensure better sleep, set the temperature of your room to a minimum. Ideally, it should not be too hot or cold.
Also, make sure that your room is quiet, dark, and relaxing as all of these factors will help you doze off quickly.
12. Take supplements
Supplements are not magic bullets to sleep problems but they definitely help to get better sleep. Consider taking supplements such as Melatonin or lavender herb.
These supplements can help us with relaxation and sleep quality.
Sharing is Caring
Do you have other ways to get better sleep?
Improving the quality of your life starts with having enough rest and sleep. You might have experienced waking up on the wrong side of the bed. You feel demotivated, moody, and tired.
To avoid this, draw a sleeping routine you would strictly follow. This way, you could eventually make the most out of your life.
I badly need this! I just feel so sleepy and exhausted all the time. Sadly, during bedtime, I still have a hard time falling asleep. Thank you for sharing this. Will start with reducing blue light exposure.
These are great tips and most of them work too even for me. But sadly regular sleep and early to bed is kind of impossible for now. I have a really hectic work shedule and although I know I shouldn’t sometimes the only time to get full rest is on weekends and I end up sleeping half a day. I do hope my blog will take off and I can ditch one of my jobs. I did bought my self blue light glasses which help a little 🙂