Do you often find yourself tossing and turning at night, unable to lure the Sandman? We have just the thing for you – concrete tips on how to get better sleep at night. The general sleep recommendation for adults is 7 to 9 hours per night. However, merely being in bed for these hours doesn’t necessarily mean you’ll get quality sleep. To achieve a restful slumber, you need to improve its quality and not just the quantity. To improve the quality of your sleep, you need to optimize your sleep environment, adopt positive lifestyle changes, and stick to a regular sleep schedule.
In this article, we will explore these categories more expansively, to equip you with actionable insights on how to get better sleep at night.
Optimize your Sleep Environment
Choose the Right Mattress
The journey to getting a better night’s sleep often begins with the quality of your mattress. Everyone has different comfort preferences; thus, there’s no one-size-fits-all solution here. The general rule of thumb is to choose a mattress that’s ‘just right’ – not too hard and not too soft. An overly firm mattress could cause pressure points and lead to pain, while an overly soft mattress could cause poor sleeping posture. Your personal comfort preference, combined with your weight, preferred sleeping position, and any existing health conditions, should inform the type of mattress you choose.
Use the Right Pillows
Like the mattress, the pillow you use can also significantly impact your quality of sleep. Different types of pillows cater to different sleepers. Side sleepers may need a thicker pillow to fill up the space between their shoulder and ear, back sleepers may need a flatter pillow to align their neck and spine, and stomach sleepers may need a very thin pillow or no pillow at all. People with health conditions like acid reflux or obstructive sleep apnea might do better with an orthopedic pillow.
Adopt Positive Lifestyle Changes
Limit Light Exposure before Bedtime
Light signals to your brain that it’s time to be awake, so exposure to light before bedtime can interfere with your sleep. Dim your lights a few hours before bedtime and avoid screens like smartphones and laptops, which emit a blue light that can delay the release of melatonin, the hormone that signals that it’s time to sleep.
Avoid Consumption of Stimulants Late in the Day
Caffeine, alcohol, nicotine, and certain medications can act as stimulants and interfere with your ability to fall asleep. Caffeine, found not just in coffee, but also in tea, chocolate, soda, and some medications, can cause sleep problems even up to 12 hours after consumption.
Include Regular Exercise in Your Routine
Regular physical activity can promote better sleep by helping you fall asleep faster and achieve deeper sleep phases. However, done too close to bedtime, it can interfere with your sleep. Aim to exercise at least a few hours before bedtime.
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Maintain a Regular Sleep Schedule
Our bodies follow an internal clock known as the circadian rhythm. Sticking to a consistent sleep schedule – going to bed and waking up at the same time, even on weekends, can help regulate your body’s clock and improve the quality of your sleep.
Finishing Thoughts
Better sleep isn’t something that happens overnight (pun intended). It requires a thoughtful approach to your lifestyle choices as well as an optimized sleep environment. By following these tips, you can create a solid foundation for improved quality and quantity of sleep. Remember, sleep is not a luxury; it’s a necessity. Prioritize it, and your body will thank you. From selecting the right mattress and pillow to adopting positive lifestyle changes, every step counts in your journey to a sounder sleep. Sweet dreams!
