We spend a third of our lives sleeping, yet most people don’t really know how to get good sleep. Yet, sleep is essential for your physical and mental health. Sleep deprivation can lead to weight gain, depression, and even heart disease! So it’s crucial that you’re able to sleep better at night.
In this article, we have compiled ten things that you can do during the day and before bedtime in order to improve your sleep quality.
Let’s dive right in!
10 Ways to Improve Sleep
#1 Keep Fit With Exercise
Just one of the many benefits of exercise is that it can help you sleep better by releasing endorphins. This tip to improve sleep will reduce the stress hormone cortisol, and boost serotonin, which helps regulate your moods and enhance sleep quality.
Exercise also reduces anxiety and depression, as well as stimulates growth hormones to rebuild muscle tissue.
#2 Use a High-Performance Mattress and Pillow
Your body is supported by your mattress and pillow. This means that if you’re looking for one of the best ways to improve sleep, you should invest in a high-performance, supportive mattress with the right size to aid your body type at its ideal level of comfort.
Another excellent tip for better sleep is to also invest in a quality pillow, which will be used for optimal comfort and can help you sleep better at night.
#3 Introduce Pleasant Aromas
Creating a relaxing environment can be a great way to improve sleep. That’s why sleep experts recommend using essential oils for this purpose, but other scents like lavender or vanilla may provide the same benefits.
#4 Keep it Comfortable
To make sure you’re sleeping the best and healthiest that you can, be mindful of all sources of distraction in your bedroom. Of course, television isn’t the only thing to worry about -ambient noise can significantly disturb your sleep quality too.
In addition to the above, keeping the room at a comfortable temperature can help you sleep better at night. Sleep experts recommend keeping your bedroom between 60-67 degrees Fahrenheit, or 18-20 degrees Celsius.
#5 Start a Sleep Ritual
A sleep ritual is a series of activities that you do before bedtime to prepare yourself for rest. Sleep rituals may include meditation, reading, or taking an Epsom salt bath.
Having a pre-bedtime ritual can help you relax before going to sleep. We recommend doing something that’s relaxing and calming for at least 20 minutes before bed, in order to ensure the best quality of sleep.
#6 Reserve your Bed for Sleep Only
If you really want to learn how to get good sleep, then this tip is essential. Many studies suggest that if your bed is not reserved for sleep, it can lead to bad habits like spending time on the internet, watching TV, or even replying to emails! These activities have been shown to increase cortisol levels and reduce melatonin production, which will disturb sleep quality.
#7 Eat, but Don’t Overeat
Eat before bed, but don’t overeat. It’s clear that going to bed hungry can be distracting enough to stop you from falling asleep peacefully, but so can an overfull belly.
If hunger does strike and you can’t take it, go for something small and light like an apple, or cheese and crackers. This way, you’ll be fully satisfied, and experience no problems getting some much-needed shut-eye!
#8 Avoid Alcohol and Caffeine
If you’re wondering how to get good sleep, then the answer is avoiding alcohol and caffeine. Caffeine can disrupt your circadian rhythm, which will interfere with your sleep quality and the time it takes for you to fall asleep.
Sleep experts recommend reducing or stopping coffee intake altogether, but if that’s not possible, try to limit your consumption to one cup a day.
Alcohol can also make it harder for you to fall asleep, as well as cause daytime sleepiness and other health problems that may result from drinking too much.
Feeling stressed before bedtime? You’re not alone. That’s why this tip for better sleep exists! It’s essential that you take some time each day to relieve stress and anxiety by meditating or using mindful practices like yoga, deep breathing, or progressive muscle relaxation techniques.
It’s also recommended to avoid stressful situations before bedtime, and as we already mentioned, try to get some form of exercise during the day.
#10 Cultivate Peace and Quiet
When you can’t get a full night’s sleep, it may be because of external noises in your environment. Try to minimize noise by covering up light sources and using earplugs if necessary.
The best way to deal with this problem is to try and reduce the outside sounds that make it difficult for you to fall asleep. If it’s impossible to drown out the noise, it may be worth investing in a fan or white noise machine.