At least 1/3 of United States adults get less sleep than what’s recommended. Not getting a good night’s sleep can lead to chronic conditions and diseases, such as heart disease, obesity, and depression.
Do you feel that you aren’t getting enough sleep?
Whether you need a better sleep environment or a dietary change, it’s crucial to make changes that’ll help you sleep better. Keep reading for 8 tips for better sleep so that you can start living a healthier life!
- Create a Sleep Ritual
Depending on the person, adults need anywhere from 7 to 9 hours of sleep per night. One essential component to a good night’s sleep is the ritual that gets you there.
The same way that children appreciate a great bedtime routine, adults do too. Whether you take a bath and then read or listen to music and choose not to look at any screens, try to build a bedtime routine that works for you. Remember to keep it consistent, too!
- Don’t Look at Screens Before Bed
Most of us sleep with our phones right next to us, and spend our last waking moments staring at our familiar screens before bed.
Looking at your phone keeps your mind psychologically engaged, though. The last thing your brain needs before bed is more entertainment and new information. When you check your phone before bed, you’re stimulating your brain, which keeps it active and awake.
Even just looking at your phone for 5 minutes and allowing yourself a quick check can make it that much more difficult to fall asleep.
Have you heard of melatonin, the hormone responsible for controlling our sleep-wake cycles? Blue light exposure suppresses that natural hormone. When your body gets low on melatonin, it’s not uncommon to experience insomnia.
Lastly, looking at your phone before bed can lead to distracting thoughts, anxiety, and emotions. For a good night’s sleep, disengage with your phone and other screens for AT LEAST 30 minutes prior to bed. If you can swing it, disengage for an entire hour before.
- Exercise
One of the best tips to help you sleep is to exercise. If gyms aren’t your thing, you don’t have to force yourself to pump iron. Even going for a brisk walk every day can help you sleep at night.
Exercise boosts the effect of melatonin, that sleep hormone we just mentioned. Just remember that it’s best to exercise in the morning or during the day. Exercising at night can be stimulating in itself, so you don’t want to do it too close to bedtime.
- Don’t Eat Too Much
Have you ever heard someone say don’t go to bed hungry? If your stomach is grumbling as you’re trying to fall asleep, it can make for a rough night’s sleep.
However, it’s vital to avoid big meals before bed, too. Try to eat your dinner 2 to 3 hours before you go to bed. If you’re hungry immediately before bedtime, eat a light snack to hold you over until the morning.
- Avoid Caffeine and Alcohol
Many people assume that alcohol will make them sleepy and help them sleep. Alcohol is a stimulant, though, and it’ll disrupt your sleep throughout the night.
Stay away from caffeine, too, including chocolate. Anything citrus or spicy should also be avoided as they’re known to cause heartburn, especially while lying down.
If you remove things like alcohol and caffeine from your diet before bed and still have trouble getting a good night’s sleep, a great trick for better sleep is to take sleep gummies before bed.
- Pay Attention to Stress
For many of us, the daytime worries hit hardest at night. Plus, stress is a stimulus. That means that it activates our fight-or-flight hormones, which work against sleep.
Before bed, allow yourself enough time to wind down. Whether it’s deep breathing, meditating, listening to music, or taking a bath, do something relaxing before bed. Try not to allow worries and anxieties to creep in and fester, especially during those precious hours before bedtime.
- Create a Positive Sleep Environment
Do you enjoy being in your bedroom? Is it aesthetically pleasing and comfortable? One of the best tips to help you sleep is to create a sleep environment that you can’t wait to get to at the end of a long day.
Some people opt to blackout their windows, whereas others would prefer an open window with a beam of moonlight coming through.
Whatever gives you comfort and peace, create a room that you’re excited to wind down in at the end of your days.
- Limit Your Daytime Naps
Are you taking long naps each day and wondering why you aren’t getting enough sleep at night?
Sometimes long naps during the day can interfere with your ability to sleep well at night. Try to avoid naps longer than 30 minutes. If you must nap for longer, don’t do so late in the day.
Of course, there are some people who work at night and must take a long nap to catch up on the sleep they’ve missed. At the very least, establishing a nap routine and sticking to a specific sleep schedule can help one’s sleep habits significantly.
Learn How to Get a Good Night’s Sleep
Too many adults live without getting the proper amount of sleep. Improper sleeping habits can take enjoyment out of daily life and work.
Plus, sleep deprivation can lead to detrimental medical issues, such as diabetes, depression, and anxiety.
Luckily, there are plenty of things you can do to encourage a good night’s sleep. From setting up the perfect sleep environment to solidifying and sticking to a relaxing sleep routine, anyone can get a great night’s sleep if they set themselves up for success.
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