Getting a good night’s sleep is one of the most important things you can do for your overall health and well-being. Yet, many people struggle to get enough quality shut-eye regularly.
Join our WhatsApp groupSubscribe to our Daily Roundup Email
Several things can contribute to poor sleep, including stress, anxiety, an unhealthy diet, and even certain medications. But there are also several simple lifestyle changes you can make to promote better sleep.
This article will share 13 proven tips to help you sleep better at night.
1. Establish a regular sleep schedule
One of the best things you can do for your sleep is to establish a regular sleep schedule. Go to bed and wake up simultaneously each day, even on weekends and holidays. This will help regulate your body’s natural sleep rhythm and make it easier to fall asleep and stay asleep.
2. Create a relaxing bedtime routine
A comfortable bedtime routine can also help you sleep better at night. Do the same thing each evening as you’re getting ready for bed, such as taking a bath or reading a book. This will signal to your body that it’s time to wind down and prepare for sleep.
3. Keep your bedroom dark and quiet
Creating an optimal environment for sleep is essential for getting quality shut-eye. Make sure your bedroom is dark and soft, with a comfortable temperature. You may also consider using blackout curtains or an eye mask to block excess light.
4. Limit your exposure to blue light
Exposure to blue light in the evening can disrupt your body’s natural sleep rhythm. Try to limit your exposure to screens (such as phones, laptops, and TVs) for at least an hour before bedtime. If you must use electronic devices, consider blue-light-blocking glasses or installing an app that filters out blue light.
5. Get up and move during the day
Regular exercise is essential for overall health, but it can also help you sleep better. Just be sure to avoid working out too close to bedtime, as this can have the opposite effect and make it harder to fall asleep.
6. Avoid caffeine in the evening
Caffeine is a stimulant that can stay in your system for several hours. Avoid drinking caffeine in the afternoon or evening, making it harder to fall asleep at night.
7. Avoid alcohol before bed
While alcohol may help you fall asleep initially, it can disrupt sleep later. Alcohol is also a diuretic, which can cause you to wake up needing to use the bathroom.
8. Limit your fluid intake before bed
It’s essential to stay hydrated during the day, but you may want to limit your fluid intake in the evening so you don’t have to wake up to use the bathroom.
9. Empty your bladder before bed
Make sure you empty your bladder before going to bed to avoid waking up during the night.
10. Consider taking a magnesium supplement
Magnesium is a mineral involved in over 300 biochemical reactions in the body, including muscle relaxation. Taking a magnesium supplement can help to promote better sleep.
11. Avoid eating large meals before bed
Eating a large meal close to bedtime can make it harder to sleep. Try to eat your last meal at least three hours before going to bed.
12. Avoid drinking too much fluid before bed
Drinking too much liquid before bed can cause you to wake up needing to use the bathroom during the night. Limit your fluid intake in the evening and try to empty your bladder before bed.
13. Avoid smoking before bed
Smoking is a stimulant that can make it harder to sleep. Avoid doing so for at least an hour before bedtime if you smoke.
Implementing these tips can be a great place to start if you’re looking for ways to get a better night’s sleep. By making small changes to your daily routine and environment, you may be able to improve your sleep quality. That can lead to improved physical health and productivity. So start getting more shut-eye tonight!