For something so essential and refreshing, a good night’s sleep can be elusive. Children, pets, a snoring partner, a worried mind, even TV and bright lights all can disrupt our slumber. In general, healthy adults need seven to eight hours of sleep a night, but getting the proper amount of shut-eye can be tricky.
Women, typically, are more sleep-deprived than men. According to research from the Better Sleep Council, sixty-eight percent of the women in a survey said they slept less than an average of eight hours per night.
The top three factors that affected their sleep: Stress related to work or family issues; colds and allergies; and uncomfortable mattresses or pillows. If you’re having trouble falling and staying asleep, or feeling excessively drowsy during the day, read these sleeping tips to learn how to sleep better.
Establish A Regular Bedtime Routine And Wake-Up Schedule
Setting established times for sleeping and waking up – even on weekends – is one way to regulate the body’s circadian rhythms. Performing the same soothing activities each night (soaking in a warm bath, listening to calm music, or reading a book) also cues your body to fall asleep.
Unwind Before Going To Bed
Let’s face it: Nighttime tends to be when many of us pay bills, work on the computer, discuss family issues and catch up with household chores. But these activities activate your problem-solving side and can ratchet up your worries and stress. Stop them about two to three hours before you’re ready for sleep.
If you’re unable to “turn off” your brain even after finishing your work, talk to your doctor about relaxation therapy, or try some restful yoga poses.
Get Physically Active During The Day
Research shows that people who exercise daily – say, 20 to 30 minutes of aerobic exercise – have better luck falling asleep.
But plan accordingly. If exercise energizes you, don’t do it before bedtime, says Michael Breus, Ph.D., a clinical psychologist known as “The Sleep Doctor” because of his specialty in sleep disorders. Aim to get in your workout about four hours before bedtime.
Design the Ideal Bedroom for Sleep
Use your bedroom just for sleep and sex, not working on a laptop, watching TV or playing video games. Reading can help you relax and feel drowsy, but not if you do it in a bright room. Dr. Breus suggests using a book light or a 45-watt bulb at your bedside table.
More to it, create an environment that is dark, cool, comfortable and conducive to sleep with dark curtains, a fan, a sound soother or white-noise machine, an eyeshade and earplugs, especially if your partner snores. Breus recommends earplugs with a noise level at 32 or below so you can still hear a fire alarm or your alarm clock.
Incidentally, if having your alarm clock within view makes you anxious, tuck it out of sight in a drawer or on the floor by the bed.
Upgrade Your Mattress, Pillows, Bed Sheets
If you can’t remember when you bought your mattress, you’re probably due for a new one. A quality mattress lasts roughly nine or 10 years. Pillows should be replaced every year, Breus says. Choose one based on whether you have allergies, your preferred sleep position (on your side, back or stomach) and whether you have back pain.
Eat A Light Dinner Before Bedtime
Finish eating a large meal at least two hours before you go to bed, especially if you’re having spicy foods, which might cause heartburn.
Breus says that a snack of cereal and milk or high-glycemic-index foods such as graham crackers or pretzels about four hours before bedtime can help you fall asleep.
And milk or yogurt contain L-tryptophan, which helps your body settle down.
Avoid Caffeine, Alcohol And Smoking At Night
Alcohol, caffeine and cigarettes are stimulants that not only make it difficult to fall asleep, but also tend to interrupt your sleep when you do nod off. Breus recommends having coffee, tea, chocolate or soda in the morning or early afternoon and switching to water or fruit juice by about 3 p.m. to ensure the caffeine is out of your system.
If you like a drink or two with dinner, follow up each glass with an equal amount of water, which will keep you from becoming dehydrated and allow you to sleep peacefully.
19 thoughts on “Sleeping Tips On How To Sleep Better”
These are such great tips. I have found that turning off the electronics a couple of hours before bedtime really helps with a restful nights sleep.
I love sleep, but I used to have the worst insomnia. I still have insomnia occasionally. I found that the thing that helped me the most was actually making my bedroom a place of relaxation. I got rid of the TV, got dimmable lights and no more phone in the bed.
Those are some great tips! I usually keep my gadgets away an hour before bed time as well as eating snacks. If I am away from distractions then I’ll likely be sound asleep.
I actually do not have any issues with falling asleep. It is my husband who tosses and turns for hours in bed trying to sleep. I will send the link to this post to his phone so he can read it tomorrow. Hopefully these tips will help him.
Annemarie,
He doesn’t have to incorporate ALL of these suggestions at once!
Just take one he knows he will do and do it. Every night. Consistently. For some few weeks until this habit becomes his own.
With Gratitude
I have a habit of drinking alcohol before sleeping. It helps me fall asleep faster on my tougher days. I didn’t know it was not actually good! Thanks for sharing!
Sushmita,
Thank you for sharing this with us.
Alcohol is a huge interrupter in our sleep cycle. Even the good red wine does its havoc on our health when we drink it way too close to our bed time.
If you want to get rid of this habit, do it in SMALL steps: make it one less drink a week, then two, then tree.
But what is even more important, even if you don’t do the above, choose some thing you know you WILL do and add it to your bed time routine.
Slowly, good habits will ease out all the disruptive ones.
I feel like caffeine is one of the main things that will keep me up at night. You just reminded me that I need to buy some new pillows soon. Thanks! I will be trying out these tips!
Jasmine,
Please remember one “Magic tip:” Just do ONE thing you know you will keep doing consistently.
Don’t try to incorporate ALL the good stuff in one night!
Hugs and Gratitude
This week has been bad for sleep overall and I definitely need to get back into a routine. I’ve realized I work best with at least 7 hours.
I really don’t have any problem with my sleep but these are definitely a useful tips that can be done by anyone who are facing this kind of issue. I will share this with my friends and loved ones, thank you!
I had no idea smoking at night was an issue. Telling a friend — she typically catches her breath at night ethre.
Awesome advice! I think I will have to change the mattress as sometimes I wake up with some back pain. Maybe I could also add more exercise to stretch and relax my back muscles.
We always ate dinner early when I was schooling and it has remained a habit with me through the years. Late heavy meals definitely ruin my ability to sleep.
These are great tips for sleeping better. I am a light sleeper and tend to wake up at any slight noise. I find exercising helps me sleep more soundly.
I’ve actually been having some trouble sleeping lately. These are great tips that I’m going to try out myself.
I’ll agree that I sleep for less than 8 hrs daily with my average being 5 hours. Oops! Anyway, establishing a proper bed time and waking up routine really works! I’ve maintained mine for three months now. But I will need an upgrade- it’s time I switched my bedding for other comfier ones and left my laptop in the study.
There is nothing worse that not being able to get a proper night’s sleep. I used to be able to sleep like a baby but when stressful times come, I barely keep my eyes closed. Great tips, I always take my phone with me to bed. Maybe I shouldn’t anymore.
Avoid caffeine, alcohol and smoking at night – these are the three main factors why most people have problems in sleeping. And it’s ironic that all these three are considered relaxants by many.