Welcome to this blog post “How to Sleep Better at Night – Top 12 Proven Tips to Get Much Sleep.” Don’t you just hate it when you keep tossing and turning the whole night? Not anymore!
Sleep is essential and often a neglected part of our lives. It’s when you sleep that your body starts its repair and maintenance work.
Getting adequate sleep allows your body and mind to recharge and refresh which keeps disease at bay. Getting enough sleep linked to several health problems like diabetes and depression.
Turning to sleep medicine for help comes with a host of side effects that causes a lot of discomforts. So what should you do? Not to worry, because in this article we are talking about the top 12 proven tips to sleep better at night.
Will work out during the day help you sleep better? No more evening cups of tea or coffee? Do deep breathing exercises really work? Keep reading till the end to learn about all this and more!
1 – Stick to a Regular Sleep-Wake Cycle
The regular sleep-wake cycle is one of the most difficult yet important perspectives of achieving deep sleep. Sticking to an adjustable time to go to bed or wake up is difficult especially in this digital day and age of smartphones and social media.
However, if you are done with feeling like you haven’t slept enough the whole night, then set up a strict sleep-wake cycle will definitely work.
Continue Reading – How to Sleep Better at Night
A sleep-wake cycle basically regulates sleep intensity and reminds the body to sleep after a certain time. This sleeping gets stronger every hour you are awake and causes you to sleep longer and more deeply after a period of sleep deprivation.
Let’s be honest here, how many hours of sleep do you manage to get every night? Tell us in the comments below.
2 – Ignore Your Late Evening Caffeine Craving
Without a cup of coffee or tea, evenings are incomplete. Caffeine always offers the perfect to take it, you need to push through the day.
Sorrowfully this evening a cup of coffee could be the crafty reason for your broken sleep that often goes unnoticed. Caffeine, being a stimulant, is disruptive to sleep.
Do you know that drinking caffeine-laden drinks even 6 hours prior to your bedtime majorly diminishes sleep quality and quantity? We can’t cut it out completely, though.
The cut-off for drinking coffee or tea should be 2 PM. Swap your regular coffee with matcha tea, rooibos tea, lemon water, or golden milk.
3 – De-Stress by Doing Progressive Muscle Relaxation
It’s true that chronic stress wreaks havoc on your sleep patterns. When you have a lot going on in your mind, you just toss and turn tirelessly in bed or lay there awake.
Liberal muscle relaxation is a sure way of relaxing and getting rid of muscle tension for a full night’s sleep. For this, start by laying down in a comfortable position.
Begin tightening groups of muscles one at a time as you breathe. Hold the stress as you inspire, then release it as you breathe out. Take a few breaths as you notice how relaxed each muscle group feels.
4 – Exercise at the Right Time
In addition to creating pre-bed rituals, it is also important to take the right steps during the day. If working out every day is part of your routine then that’s great, but when is the ideal time to work out? Some studies told it’s early morning while others told it’s evening.
Exercising during the right time improves sleep health and reduces symptoms of insomnia. Although daily exercise is key to peaceful sleep, doing it just before bed or late in the evening will have the opposite effect. Keep it simple, exercise during the day.
5 – Take a Relaxing Bath
Nothing feels more relaxing than a nice shower before bed. This therapeutic ritual of washing away not only the day’s toxins but also the worries helps you sleep better.
Some peaceful alone time and feeling refreshed is an award-winning combination to achieve awesome sleep, especially a warm shower or a bath.
The reason being warm water relaxes the body by elevating its temperature. When you get out of the shower, the natural drop in temperature triggers a hibernating response in the body which makes you feel sleepy.
Taking a bath around 1 or 2 hours before going to bed makes you fall asleep faster while also releasing endorphins or the happiness hormone.
6 – No Naps After 3 PM
Nothing feels better than a quick nap on a sunny afternoon. While a brief nap can be refreshing, especially if you are sleep deprived, longer naps can have a negative impact on your sleep quality and duration.
Continue Reading – How to Sleep Better at Night
This doesn’t mean any more naps! A successful nap just comes down to timing.
10 to 20 minutes, early to mid-morning will help you fall asleep at a reasonable hour come bedtime. If you don’t have the time or space for a cat nap, you can splash cold water on your face to get rid of the grogginess.
7 – Try Pink Noise
Racing mind, midnight, and still no sleep. Sound a bit too familiar? If losing sleep has been sabotaging your life, then maybe it is time for you to try pink noise.
You may have come across sounds like relaxing forest sound, babbling brook, and rainfall at night, they’re powerful tracks that help you nod off.
These sounds are called ‘pink noise’ because that is the color of sound which is kind of similar to white noise. The difference being pink noise is perceived as being flat while white noise is perceived as static.
It enhances brain activity, improves memory, and is also associated with deep phases of sleep.
8 – Control Light Exposure
Getting sun-baked during day time is important for a number of reasons. It boosts brain function, reduces blood pressure, and heals skin disorders.
Sunbathing is also your immunity’s best friend. But that’s the natural light we’re talking about. If you keep a number of lights on at night then it may backfire.
Too much light at night in your room may trick your brain into thinking that it’s daytime and this will interrupt your sleep pattern. Even the light from smartphones and laptops reduces melatonin production which is responsible for helping you relax and get that precious deep sleep.
9 – Eat Smart
It goes without saying that food is crucial for maintaining good health. Your food choices will make or break you. Eating less fiber and more saturated fats and sugar throughout the day is linked with lighter sleep.
A grumbling stomach can keep you up at night but so can a stuffed belly. A balanced diet made up of fresh fruits, fiber and vegetables promote better sleep.
Foods like fatty fish, nuts, turkey, tart cherry juice, and kiwi fruit will enable you to sleep better. You can even go for the Mediterranean diet which is known for combating insomnia.
Before moving ahead, wondering what food promotes better sleep? These are some of the best foods that will help you sleep better instantly.
Now let’s get back to tips for a deeper sleep at night.
10 – Melatonin Supplements
With stressful times causing disruptive sleep patterns, the popularity of melatonin supplements has shot up. If you are looking for some additional ways of dealing with sleeplessness then melatonin supplements are something you should try.
Melatonin is a hormone that the body produces naturally when it’s dark outside. Kind of like a signal to the body that it’s time for bed.
However, if melatonin levels are too low you will find it difficult to sleep properly. Supplements will help you sleep by regulating the body’s blood pressure, temperature, and some hormones through binding the nerves and reducing activity.
Continue Reading – How to Sleep Better at Night
11 – Do Some Yoga Before Bed
If you are not a gym bunny and prefer something much more soothing and effective then you’ll love yoga. Just google it, you’ll come across a variety of yoga types including beer yoga and goat yoga!
We are not sure how effective those particular types will be but a bit of yoga before bed will definitely help you get a complete night’s sleep.
It is a gentle and restorative way of winding down after a tough day as these poses are designed to help relieve stress. Doing poses like the child’s pose, standard forward bend, standing half forward bend, and legs up the wall pose for 3 to 5 minutes each, will have you sleeping like a log.
12 – Have Some Bedtime Drinks
We understand that the recommended full night’s 7 to 9 hours of sleep doesn’t come easy but thankfully there are drinks that can help you catch some z’s. After all, there’s no harm in trying out this natural way of inducing sleep.
With chamomile tea and warm milk topping this list you can also drink decaffeinated green tea, tart cherry juice, and valerian tea. These drinks reduce insomnia, regulate the sleep cycle, relax the muscles and even curb late-night cravings. It’s that easy! Drink right and sleep tight!
Paying attention to the amount of deep sleep you are getting is crucial in maintaining a strong immune system. Sleeping soundly for 7 to 9 hours will help you get sick less often, think more clearly the next day, and even improve your mood by reducing stress.
So if you find it difficult to relate to people who are energetic and refreshed early in the morning then maybe it is time for you to switch up your lifestyle a bit.
These articles will help, read… How to Sleep Faster and Better – 17 Amazing Tricks. Or Try these 9 Natural Ways to Help You Sleep – Sleep Better & Faster. Read one or both of these articles and get the beauty sleep you’ve been craving. Enough sleep talk!
How do you beat the mid-afternoon slump? Share your ‘pick me up’ ideas in the comments below. Thanks for reading.