Tips for Better Sleep
Written: Editor | February 8, 2023
Getting better sleep does not only make you feel better, it can also have a significant impact on your physical health. Not getting enough sleep at night can make you feel tired, stressed, and unable to concentrate. Getting good sleep at night can help you perform better, both mentally and physically. Besides helping you stay healthy, getting good sleep can also help you lose weight and lower your risk of developing certain health conditions like diabetes or heart disease.
In this blog, we’ll be telling you all the things that will help you sleep better at night, so that you wake up feeling refreshed every morning. But before we tell you all the tips, let’s understand why sleep is so important in the first place.
Reduce blue light exposure in the evening
To sleep better and wake feeling refreshed, aim to reduce blue light exposure in the evening. These light wavelengths have a stimulating effect on the body and can keep you alert, so wearing glasses that block blue light at night can help you sleep better. Another option is to use an app such as f.lux to automatically adjust the color of your computer screen to a warm, yellow tone after the sun goes down. This dims the bright light from your laptop or computer screen and helps you sleep better.
Another way to reduce blue light exposure at night is to turn off bright lights two hours before bedtime. This could include TV screens, bright electronic devices, or even bright street lights. By keeping your bedroom dark, cool, and quiet, you can create a restful environment for sleep and wake feeling refreshed.
Don’t consume caffeine late in the day
Don’t consume caffeine late in the day for better sleep quality. Caffeine is a stimulant that worsens sleep quality and can significantly increase alertness and interfere with sleep.
Avoiding caffeine late in the day can improve sleep quality, as it can reduce sleepiness and improve sleep onset latency and sleep duration. You may also experience less insomnia, wakefulness after sleep onset, and night-time awakenings.
Caffeine is also associated with increased alertness, which can negatively impact sleep quality by increasing irritability and causing insomnia. Additionally, caffeine stimulates the body’s production of cortisol, which can disrupt sleep cycles and cause disrupted circadian rhythm.
Reduce irregular or long daytime naps
While naps can be a great way to recharge your body and mind, they should only be used sparingly. If you find yourself taking regular daytime naps, try to reduce the frequency or duration of these sleep episodes.
Avoid taking long or irregular daytime naps as this can lead to drowsiness and fatigue during the day. Instead, try to wind down for at-least 30 minutes before bedtime and limit naps to no more than one hour. Also, avoid napping too close to bedtime as this can disrupt sleep cycles and cause sleep deprivation.
In addition, regular napping may not adversely impact sleep quality as many people believe. However, if you are not getting enough sleep or are experiencing sleep problems, speak with your doctor about health risks associated with sleeping too much.
Don’t drink alcohol
Avoiding alcohol before bed is recommended to improve sleep quality. Alcohol has been shown to inhibit the production of melatonin, disrupting sleep cycles and slowing down sleep. Besides affecting sleep quality, drinking alcohol can decrease natural nighttime elevations in human growth hormone, which affects the circadian rhythm. Drinking alcohol also increases body temperature faster than when drinking nothing, causing an increase in night sweats and disrupted sleep patterns.
Alcohol consumption is linked to sleep apnea, snoring, and disrupted sleep patterns. In particular, men who consume two or more drinks per day have a 50% greater risk of developing sleep apnea than those who consume less alcohol. To improve sleep health, avoid using alcohol as a sleep aid and drink only when you are physically comfortable and awake. Also keep track of your nightly dose of melatonin to ensure you’re getting enough light exposure for healthy melatonin production.
Consider these other supplements
You’ve probably heard of amino acids like Z-methionine, or ZMA, and the various health benefits of taking them. While you sleep, your body naturally produces melatonin. Melatonin is a natural sleep aid that regulates sleep and wakefulness.
ZMA has been found to help increase melatonin production in the body and can help improve sleep quality. Some people use it as a sleep aid but it’s important to note that too much of this supplement can cause nausea and headache.
A good way to promote relaxation and rest is with herbal teas such as chamomile or turmeric. These herbs have been used for centuries to help promote relaxation and rest. You can also make use of recovery balm and LUSH sleepy lotion to help you sleep better.
Eliminating caffeine from your diet is another way to promote better sleep quality. This can help you feel more rested and wake up feeling refreshed. The key is to keep your sleep schedule consistent by ensuring adequate hydration and meal preparation.
Also, reading books before bedtime can help you unwind and relax before bedtime.
Take a melatonin supplement
Melatonin is a natural hormone produced by the pineal gland in response to darkness. It plays an important role in the sleep-wake cycle and is often used as a supplement to help people with insomnia or jet lag. Studies have found that taking melatonin supplements may help people fall asleep faster, experience better quality of sleep, and have improved energy the next day. Additionally, melatonin may help when traveling and adjusting to a new time zone as it helps your body’s circadian rhythm return to normal. It’s important for individuals to discuss any medical concerns related to melatonin supplements with their healthcare provider prior to starting any medication or supplement.
Try to sleep and wake at consistent times
Try to sleep and wake at consistent times, if you’re sleeping too much, try to sleep for the same amount of time each day. Maintaining a regular bedtime schedule may help improve sleep quality. Having a regular wake time can help your body wake up feeling refreshed and ready to go. Going to bed at the same time each night can improve sleep quality and reduce time taking to fall asleep. Develop a bedtime routine that signals your body it’s time to sleep. This could include reading or doing something relaxing before bed, such as meditation or yoga, or watching TV without screens, for example a bedtime routine can also help you wind down and sleep better
Increase bright light exposure during the day
Increase exposure to bright light during the day to increase Vitamin D levels, which can help reduce the risk of sleep disorders. Wear glasses that block blue light, download an app to block blue light from computers or smartphones, turn off bright lights and stop watching TV two hours before bed. Melatonin supplements can help alleviate insomnia, reduce sleep latency and improve sleep quality, but should not be expected to shift your sleeping schedule.
Make sure to avoid blue lights during the two hours before bedtime to signal your body that it is time to sleep. This could include avoiding using devices with bright screens and avoiding blue-lighted objects such as computer screens and smartphones. In addition to lifestyle changes, you can also try natural remedies for insomnia, such as exercise and relaxation techniques. If these tips don’t work for you or if you’re experiencing severe insomnia, speak with your doctor about other treatments options.
Take a relaxing bath or shower
Taking a warm shower or bath before bedtime can help improve sleep quality and help people fall asleep faster. In addition to helping you unwind and relax, taking a warm bath or shower before bed can also help wash away any dirt or odor associated with sleepiness, which can help you wake up feeling refreshed and alert.
Studies have indicated that a hot bath taken 90 minutes before bed can improve sleep quality and help people get more deep sleep. Plus, relaxation techniques such as listening to soothing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization can be beneficial for reducing stress and improving sleep quality.
Having a consistent bedtime routine can also help signal to your body that it’s time to rest and recover. Consistent bedtime rituals could include planning ahead of time what activities you’ll do the night before and gradually decreasing the time between those activities over time.
Rule out a sleep disorder
If you experience poor sleep, it’s important to rule out a sleep disorder. To do so, speak with your healthcare provider if good sleep is a consistent problem in your life. Common sleep disorders include insomnia, narcolepsy, restless legs syndrome and sleep apnea. Over-the-counter sleep aids and prescription medication may be used to treat these conditions.
Mental health conditions such as anxiety, ADHD, bipolar disorder and depression can also contribute to poor sleep. If you have one of these conditions, your healthcare provider may recommend treatment to help with your sleep difficulties. In addition to visiting your healthcare provider for a diagnosis and treatment plan, speaking with a mental health professional can help you better understand your sleep patterns and find ways to improve them.
Optimize your bedroom environment
You can optimize your bedroom environment to help you sleep better. One of the most important elements is darkness, so make sure your bedroom is as dark as possible. This will help cue your body to produce melatonin, which helps you sleep better and wake up feeling refreshed. Plus, it will help reduce the risk of obesity and diabetes, two factors that have been linked to poor sleep quality. If possible, try not to go outside during the night or use bright lights when sleeping, as these can disrupt your circadian rhythm and cause insomnia. Also, ensure your bed is as comfortable as possible with the right mattress firmness and pillows. Finally, keep your bedroom clean and free of distractions to create a relaxing environment that encourages sleep.
Don’t drink any liquids before bed
If you’re looking to improve your sleep quality, there are a few things you can do to help you sleep better. One of the most important steps is to avoid drinking large amounts of fluids 1-2 hours before bedtime. This will reduce nocturia, which is when someone has frequent urination at night. Another step is to refrain from drinking caffeine in the evening as it can disrupt sleep. Skipping water before bed may also help prevent multiple bathroom trips throughout the night. Finally, reducing alcohol consumption at least 3-4 hours before bedtime can also improve sleep quality. A consistent bedtime and wake-up time can help your sleep cycle become more regular and efficient.
Exercise regularly — but not before bed
Exercise is beneficial for restful sleep, but it should be done several hours before bed. Strength training has been found to be more effective than aerobic workouts for quality sleep. Exercising too close to bedtime may cause an increase in adrenaline and endorphins, which can prevent sleep.
Strength training can help regulate the body’s circadian rhythm, improving the body’s oxygen efficiency and reducing the risk of insomnia-causing depression. Plus, exercise has been linked to better overall health, which includes better sleep.
The body’s circadian rhythm—a natural cycle that regulates sleepiness and wakefulness—can be regulated by physical activity. This helps to improve the body’s oxygen efficiency, enabling better sleep and overall health. Finally, completing regular exercise can help improve sleep by increasing levels of endorphins and decreasing levels of cortisol, two hormones that are known to interfere with sleep quality.
Relax and clear your mind in the evening
Create a sleep environment that’s comfortable and quiet. Use dim light or blackout curtains to block light from your bed, and use white noise or a night-time soundtrack to help you fall asleep. Avoid caffeine and alcohol before bedtime, as these stimulants can interfere with sleep. Also, refrain from using electronic screens (such as laptops or smartphones) within two hours of bedtime.
Wind down for at least 30 minutes with activities such as quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises. Incorporate relaxation techniques into your pre-sleep routine, such as listening to relaxing music, reading a book, taking a hot bath, meditation, deep breathing, or visualization. These practices can help calm your mind and body and prepare you for sleep.
Don’t eat late in the evening
Avoid eating heavy meals before bedtime. Eating large meals close to bedtime can lead to poor quality sleep, due to the difficulty in falling asleep and sleeping through the night. Also, this can increase your chances of having a night-time rebound effect, where you wake up feeling tired and alert, despite getting the recommended amount of sleep.
Eating late can also disrupt sleep patterns and cause lightheadedness and nausea. People often eat late because it gives them more time to spend on leisure activities. But this is not healthy as it leads to fragmented sleep, which has been linked with obesity, diabetes, and other chronic health problems.Protein is especially difficult to digest and should be avoided late in the evening as it can cause drowsiness. Instead, have a light snack like pineapple. This is a good source of melatonin, which helps promote sleepiness and aids in healing body and mind.
Alcohol can cause fragmented sleep, so people should avoid this before bedtime. This will help you fall asleep faster and wake up feeling refreshed and ready for the day ahead.
Better Sleep, For a Better You.
Good sleep quality is essential for a healthy brain. Lack of sleep can negatively impact cognitive functions, such as focus and concentration. A good night’s sleep can improve overall well-being and boost your mood. A good night’s sleep can help prevent physical health problems, such as obesity, diabetes, and chronic inflammation. To get quality sleep, it’s important to establish a routine and sleep in a comfortable environment. This will help you feel refreshed upon waking and avoid struggling with sleep disturbances. To improve your sleeping habits, try to avoid caffeine and bright light before bedtime. Additionally, don’t watch TV or use the computer right before bedtime.
Optimizing Your Sleep Schedule
To optimize sleep, it’s important to establish a routine that is consistent and healthy for your body. An easy way to do this is by sticking to a regular sleeping schedule of going to bed and waking up at the same time every day. This helps your body establish a circadian rhythm, which can help improve sleep quality and duration.
Another step you can take is by developing a bedtime routine. This could include reading, meditation, or another activity that helps you wind down before bedtime. Whether it’s warm milk or yoga, try incorporating something positive and soothing into your bedtime routine to help you sleep better and wake up refreshed.
Lastly, consider traveling three days before your trip as the perfect chance to adjust your bedtime schedule. By making these small adjustments, you can greatly improve your sleep quality and overall health.
Frequently Asked Questions
How can I improve my sleep?
If you’re looking to improve your sleep, then one of the best things you can do is establish a regular sleep routine or habits. Try going to bed and waking up at around the same time every day – this helps your body clock get used to a regular sleeping pattern and prepares it for better sleep quality. It’s important to find what works best for you, so don’t put too much pressure on yourself.
How Is Sleep Quality Calculated?
Sleep quality is calculated by taking into account how well rested you feel after sleeping. Other factors that contribute to sleep quality include sleep latency, duration, and efficiency. Sleep latency is the time it takes for you to fall asleep once you get in bed; sleep duration is the total amount of time spent sleeping; and sleep efficiency is the percentage of time in bed that was actually spent sleeping. To track your sleep quality, you can use a sleep tracker device or app. These devices use various metrics such as heart rate, body temperature, breathing rate, and movement to measure sleep quality and give an overall score out of 100. These devices also offer personalized recommendations on how to improve your sleep quality.
How do you actually stick to a more consistent bedtime?
Having a consistent bedtime is key to good sleep hygiene and overall health. Here are five easy steps you can take to make sure that you stick to your bedtime every night:
Improving your sleep quality is not an easy task. However, if you’re willing to be consistent and persistent with the above tips, you can eventually see the results you’ve been looking for. The most important thing to keep in mind is that sleep and relaxation are vital to your health and well-being. So, make it a priority in your schedule and you’ll see how good sleep can positively affect your day-to-day routine.