Did you know that 50-70 million American adults have at least one sleep disorder? Don’t feel ashamed if you have one too. Remember that a great night’s sleep is important if you intend to feel energetic during the day.
However, if you get less than 8 hours of sleep, you’ll likely have difficulty focusing on anything. Do you have a hard time sleeping?
Don’t panic yet.
With this guide, you’ll learn how to get a good night’s sleep with our tips and tricks. That way, you can get the rest you deserve. Read on and find out more:
1. More Sunlight Exposure
Your body follows its own circadian rhythm, which functions as a built-in body clock. It changes the way your brain, body, and hormones work. It helps keep you awake since it tells your body when it’s the appropriate time to sleep.
To maintain your circadian rhythm, expose yourself to natural sunlight during the day. This makes you feel more energetic while improving your sleep quality. It can also help you sleep longer if you’re having trouble getting your 8 hours of sleep in.
2. Decrease Blue Light Exposure During the Evening
Exposure to light during the night can affect your circadian rhythm and is detrimental to your sleep. After all, this means you’re tricking your brain that it’s still daytime. It decreases sleep hormone production, making it difficult to relax and sleep.
Blue light is the worst culprit in making your sleep quality decline. This light comes from electronic devices such as computers and smartphones. To prevent this, ensure that you wear glasses with blue-light-blocking capabilities.
3. Reduce or Avoid Caffeine Consumption Late in the Day
With 64% of adult Americans consuming at least a cup of coffee each day, it’s not difficult to see how people can develop sleep problems. Regardless, it’s beneficial when taken at the right time. It can help improve focus, energy, and athletic performance during the day.
However, when you consume it six hours before you go to sleep, your sleep quality worsens. Caffeine will wake your nervous system, meaning your body stops relaxing at night. To avoid this, stop drinking lots of coffee after 4 P.M., especially if you’re sensitive to caffeine.
4. Decrease Irregular or Long Naps During the Day
Short power naps are great for keeping yourself awake. But if you nap too long, your sleep quality at night becomes worse. This practice will confuse your internal clock, meaning your body may struggle to sleep once night comes.
A good practice to develop is to nap for 30 minutes or less. This helps improve your brain function during the day. If you want undisrupted sleep at night, make your daytime naps consistent.
5. Make Your Sleep Schedule Consistent
The circadian rhythm works using a set loop to align itself with the sun’s rising and setting. This means you’ll get better sleep quality if you’re consistent with your sleeping and waking times.
6. Exercise in the Day
Exercise is a proven scientific method that can help you sleep better at night. It reduces the symptoms of insomnia and enhances your sleep. Sleep is a stimulatory activity, allowing your brain to produce adrenaline and epinephrine.
These hormones keep you awake during the day and give your body time to relax when it’s time to sleep. Make it a point to get some exercise within the day. Even ten minutes of aerobic exercise can do wonders for your sleep patterns.
If you don’t have enough time to exercise in the morning, try doing it in the evening. Give yourself time to exercise at least 1-2 hours before bed.
7. Optimize Your Bedroom
Your bedroom setup is an important factor that affects your sleep quality. This includes:
- External lighting
- Furniture arrangement
If you experience the occasional external noise while in the bedroom at night, you’re likely to get poor sleep. The worst part is that this also causes you to get long-term health problems. This means you must ensure that your bedroom is quiet, clean, and relaxing.
Take your time to learn how to buy the best bed frames and improve your bedroom environment further. Getting the right pillows might help too.
8. Improve Your Room Temperature
Your body and bedroom temperature can affect your quality of sleep. If you spend the summer in locations with hotter climates, you may have a harder time falling asleep. Your bedroom’s temperature plays an even bigger role than external noise is disrupting your sleep.
If the temperature is high, your body feels more awake. This means setting your temperature to 70F to ensure your comfort. However, this ultimately depends on your habits and preferences.
9. Avoid Eating Late in the Evening
If you eat late at night, your sleep quality worsens because it affects your brain. However, your snack choice may determine whether you get some good sleep. If you eat a meal high in carbs four hours before sleeping, you’re more likely to sleep faster.
Regardless, avoid eating a large and heavy meal before you go to bed. That way, you fall asleep faster and keep your hormone levels stable.
Develop a pre-sleep routine that aids in your relaxation. For example, get a relaxing massage, listen to relaxing music. You may also try reading a book, taking a hot bath, or meditating before going to bed.
With a pre-sleep routine, you can trick your body into falling asleep at a certain time. Doing these activities ensures you sleep better, especially when you’re sick. If you’re unsure which method works for you, try out various strategies and pick ones that work.
Get a Great Night’s Sleep Today!
These are some of the most effective ways on how to sleep better at night. Use these methods to ensure that you get a great night’s sleep without breaking the bank.
Do you need a better bedroom environment for sleep? If so, contact us today, and let’s work it out together.