Sleep deprivation can lead to many health problems. Many people know that getting enough sleep is essential, but sometimes it’s hard to stay asleep or get into a deep sleep without waking up throughout the night.
Follow these six tips that will help you get more quality rest, and you’ll be feeling more refreshed in no time!
1. Turn off all electronics at least one hour before bed
It can be hard to get a good night’s sleep when electronic devices surround us. Blue light from these devices can suppress the production of melatonin, which is essential for a good night’s sleep. Turning off all electronics at least one hour before bed will help you relax and fall asleep more easily.
Electronics can also disrupt sleep even after you turn them off. A French study found that people who slept near their phones experienced more fragmented sleep than those without phones in the room. You can protect your rest by charging phones on the other side of the room or in another room altogether.
2. Make your bed more comfortable
If your mattress is old or has holes in it, you’ll need to invest in a new one. The room temperature can also play a significant role in sleeping comfortably. Suppose you want to find the sweet spot between a cool and warm bed. In that case, you can also invest in a dual climate zone mattress pad. Preparing your room and your bed will help you sleep more soundly and wake up less if you start feeling hot at night or keep you warm if you’re feeling too cold to sleep.
You can also install a ceiling fan to block noise from the outside. This will help ensure you get a good night’s sleep without being woken up by outside noises and helps circulate the air inside your room.
3. Go to sleep and wake up at the same time every day
Setting a consistent sleep and wake-up time every day, including the weekends, is integral to maintaining a healthy sleep schedule. Sleeping in on weekends can throw off your body’s natural rhythm and make it harder to get to sleep on Sunday night.
It’s also important to skip watching TV or working on the computer in bed. These activities can keep you awake longer and make it harder to fall asleep. Try reading a book or taking a bath before bed instead.
4. Make sure your bedroom is dark and cool
It’s essential to make sure that your bedroom is dark. You can buy blackout curtains or install window tinting to block all sunlight coming into the room. You can also cover up any lights in the room to keep you from sleeping.
You can also invest in a white noise machine and block out any other noises coming from outside. This will help ensure that you can get into a sound sleep without being woken up by the sounds of your neighbors or the traffic outside.
5. Listen to soothing music or ASMR
Music can be an excellent way to reduce stress and get in the mood for sleep. Listening to soothing music or autonomous sensory meridian response (ASMR) before bed can help you feel more relaxed and fall asleep easier. You can find lots of specially tailored ASMR recordings on YouTube.
You can set up a playlist that you can play throughout the night. This will ensure that you don’t have to turn it on every time you fall back asleep after waking up.
6. Exercise regularly but not within three hours of going to sleep
Regular exercise is one of the best things you can do for your health. Not only does it help you stay in shape, but it also has a host of other benefits, such as reducing stress, improving sleep quality, and boosting energy levels.
However, it’s important to note that you shouldn’t exercise within three hours of going to bed. Doing so can keep you up later at night and make it harder to fall asleep. Try exercising earlier in the day instead, improving your sleep quality and making you feel more energetic during the day.
7. Avoid caffeine for six hours before you go to sleep
Caffeine can be a significant obstacle to getting a good night’s sleep. Not only does it keep you awake, but it can also cause restless sleep and leave you feeling tired the next day.
You should avoid caffeine for six hours before going to bed. This includes coffee, tea, energy drinks, and chocolate. If you can’t avoid caffeine altogether, try to reduce your intake as much as possible.
Finally, it’s important to note that changing your sleeping habits can take time. It might not be possible for you to get exactly eight hours of sleep every night right away, especially if you’re used to getting very little sleep previously. However, if you follow these tips and gradually develop better sleeping habits, you can get more quality rest and feel more refreshed when you wake up.
