7 Tips To Sleep Better At Night

A good night’s sleep is important to achieve a healthier body and a clearer mind. A well rested body can determine your productivity the next day and how well you can perform your tasks at work or at home. Sometimes, there are just days where you just can’t help but toss and turn in bed and our thoughts just get overwhelming. If you are struggling to put yourself to sleep, here are seven tips to help you sleep better at night:

Tip 1: Create A Bedtime Routine

Humans are creatures of habit. Every small habit we have is working hand in hand to keep our everyday lives more convenient. A habit of taking a bath everyday promotes good hygiene and prevents us from getting sick. A habit of setting up an alarm before bed prevents you from getting late to work. By creating a bedtime routine, you’re preparing your body for slumber and getting rid of things that potentially hinders you from having a restful evening. Here’s an example of a bedtime routine:

Light’s Off Routine

1. Take a warm shower
2. Brush teeth
3. 5 minute stretches
4. 5 minute meditation
5. Listen to calming music or turn on podcast
6. Read a book
7. Turn on night light
8. Keep gadgets away from bed

Keep your routine simple and easy to remember. The idea of laying in bed and scrolling through social media might sound like a relaxing idea, but most times, it’s the opposite of calming yourself. Checking your social media before bed might just potentially feed your brain unnecessary information and bad news that will invite nothing but anxiety in our lives. If we treat our beds just for resting and sleeping then it will be easier for your mind to destress from the day thus helping you fall asleep faster.

Tip 2: Exercise Regularly

Exercising at least two to three times a week helps soothe the muscles and relieves tension in the body. Doing physical activities such as swimming or running are one of the best ways to get a full body workout. If you want a less intense workout but still get really great benefits, I suggest you practice Yoga. Yoga stretches your tight muscles, its less vigorous, and breathing exercise that come with it help ease your mind

However, it is best to do exercises early in your day. Doing it late at night might just help you stay awake.

Tip 3: Get some natural light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert.

Moreover, working on regulating sleep-wake cycle every day helps you form the sleeping habit and will allow you to sleep at normal sleeping hours and normal sleeping hours help you get in a more rested state.

Tip 4: Optimize your sleep environment

Take a warm bath before bed. Taking a bath before bed helps regulate body temp. Ideal for rest. Keeping yourself clean before bed and avoiding dirty clothing to bed saves you from inviting ants and other insects feeding off of whatever you’ve carried to bed.

Aside from a warm bath to end the day, here are highlights that can get you into the mood for bedtime:

• Get the right mattress and pillow
• Change your sheets regularly
• Hot cycle your laundry in the dryer
• Make sure to change your sheets at least every two weeks
• Pick a quiet room
• Lookout for bed bugs and schedule a heat treatment right away if you see one to avoid infestations and bed bug health risks.

Tip 5: Be mindful of your eating schedule

Eating late at night can keep you awake. If you eat too much at night forces your body to work extra hard thus keeping you awake. Also, spicy and acidic food can give you heartburn and stomach trouble that can bug you in your wee time.

Tip 6: Avoid caffeine later in the day

Caffeine prevents you from having a deep sleep. You may avoid caffeine in late afternoon or a few hours before your bedtime if you don’t have plans to carry out tasks. Although, it would help if you take warm drinks like tea or milk instead.

Tip 7: Meditate before sleeping

Meditation can either be overrated or underrated at this point. But, you won’t know if it suits you unless you try doing it yourself. We don’t know, it can be your next bedtime routine. Aside from soothing breathing exercise, breathing through your nose and out through the mouth mindfully can actually offer you these kinds of benefits:

• It helps you to be in a good mental state and sleep better
• Clearing your head gives you better chances of falling asleep fast
• Breathing exercises help calm the body
• A combination of both helps relax your muscles and other tensions in the body
• Meditation eases anxiety

Make it a habit!

Forming good sleeping habits will help you have a regular and unwavering bedtime routine—giving you a good kickstart to slay the coming day. As they say, “a good sleep is the start of a good day.” The goal is to relax and ease the mind, the rest will follow.