Getting good sleep can be a struggle for many people. Getting yourself to fall asleep and at a normal time isn’t exactly as simple as it seems, so here are 10 useful tips to help you get better sleep at night.
1. Try meditation for 15 minutes before bed:
Guided meditation is an excellent way to lower your body’s blood pressure and prepare you for sleep. It should relieve the stress that night may have brought and clear your mind so you can fall asleep fast.
2. Listen to some relaxing tunes before bed:
Find your favorite relaxing playlist and just listen to music before you sleep. If you concentrate on the music and nothing else, the effect should mirror that of meditation, bringing you to a good headspace before bed.
3. Stay off your phone an hour before bed:
The blue light electromagnetic radiation (EMR) your phone emits is damaging to your body’s ability to shut down after a long day and sleep. If you stay off your phone an hour before bed, chances are you will be able to fall sleep quicker and get peaceful sleep.
4. Get better pillows:
Sometimes the reason we get bad sleep is due to bad pillows. Some people prefer firm pillows over fluffy ones, and your body will react differently to how your neck is positioned based on which type of pillow you use. Try switching your pillows up and see if it makes a difference!
5. Sync your internal body clock with when you sleep and wake up:
Try to go to sleep and wake up the same time everyday based on when you know you get tired every night. This will syncronize the time your body wants sleep with your sleep schedule and give you much better quality sleep.
6. Eat less sugar and carbs:
Sugar disrupts your body’s ability to get deep good quality sleep. Eating less processed carbohydrates and sugar may make a huge difference in your sleep quality!
7. Keep a quiet and cold room:
Most people sleep best in a quiet room with no noisy distractions. People generally prefer sleeping in a colder room as well at around 68-69ยบ Fahrenheit, so try ensuring that your room is dark, cool, and noise free for more ease at bedtime.
8. Exercise in the day to fight insomnia:
The body gets better sleep on days that you exercised, so try to sneak in at least a half hour of exercise into your day, as exercise is a proven way to help you manage insomnia and bring you good sleep.
9. Don’t drink caffeine past 3 pm:
Drinking caffeine past 3 pm can seriously disturb your body’s ability to relax and enter the sleep phase in the late evening of your day. Just don’t do it, and drink decaffeinated tea in the nights if necessary.
10. Take a melatonin supplement as a last case scenario:
Melatonin is a hormone your body naturally secretes when your body needs sleep. Taking a melatonin supplement will force your brain to relax and enter the sleep stage, putting you to bed. Start with a low dosage and see if it helps.