When is the last time you have thought about the factors that may impact your sleep? From family responsibilities to work stress and even unexpected issues, there is a myriad of reasons you may not get a good night’s rest.
Even though you may not be able to control all the factors that interfere with your sleep, you can take steps to improve the slumber you get. It does not matter if you are a side sleeper, back sleeper, or stomach sleeper; the tips here will help you catch the ZZZs you need to feel rested and productive the next day.
6 Ways You Can Sleep Better
Not getting good, high-quality rest? Difficulty falling asleep? Waking up too early? Tossing and turning all night? No energy during the day? Read on. These six tips can help you sleep better.
Tip #1 – Create and Follow a Set Sleep Schedule
Do not set aside over eight hours per night for rest. The recommended amount of sleep is a minimum of seven hours; however, most people do not need more than eight hours in bed.
Try to create a schedule. Head to bed at one time and get up at another. Be sure to follow this schedule, even on weekends and holidays. When you are consistent with your schedule, you can reinforce your body’s sleep-wake cycle.
If you cannot fall asleep within 20 minutes of lying down, leave the bedroom and try to do something relaxing. Listen to music, read, or meditate. Return to bed when you feel tired and repeat the process as required.
Tip #2 – Pay Attention to What You Drink or Eat before Bed
It would help if you never went to bed feeling stuffed or hungry. Try to avoid eating a large or heavy meal within a few hours of going to bed. If you are uncomfortable, it may keep you from going to sleep.
Alcohol, caffeine, and nicotine may cause issues, too. Caffeine and nicotine are both stimulants, and their effects can take several hours to wear off. This may also impact your ability to get a good night’s sleep. Even though alcohol can make you feel tired, it may impact your slumber later at night, as well.
Tip #3 – Create an Environment That Encourages Sleep
Your bedroom should be conducive to sleep. This means making sure the area is cool, quiet, and dark. If you are exposed to light when trying to go to sleep, it may make it more difficult to drift off. Be sure to reduce your use of light-emitting screens right before bed. If necessary, use earplugs, room-darkening shades, and a fan to create a sleep environment that best meets your needs and preferences.
Engaging in calming activities before you go to bed, like meditating or taking a bath, can help promote a better night’s rest.
Tip #4 – Limit Napping During the Day
If you take longer daytime naps, it may interfere with your ability to get good rest at night. If you do decide to take a nap, make sure you limit it to just 30 minutes. Also, avoid napping later in the day.
If you work the night shift, you may need to take a nap later in the day. This will ensure you can function at work while still getting a good night’s rest when you lay down.
Tip #5 – Engage in More Physical Activity in Your Day-to-Day Routine
Engaging in regular physical activity during the daytime can help you get more rest at night. However, just avoid this activity right before you go to bed.
Tip #6 – Get Fluffy or Fido Their Own Bed
You thought it was sweet when your dog or cat decided to claim your bed for their own. Now, they might be causing you unrest during the night. If they get up, move around, lay across your legs, or even cuddle up to you, it might be rousing your slumber. As much as we all love our pets, you will sleep better if you purchase a bed just for them.
The Bottom Line: You can sleep better. Just try these six tips
If you want to improve your sleep, use the tips and information here. Doing so will help ensure you sleep better. Plus, you will wake up feeling rested and ready to face the day. Remember, sleep is your body’s time to heal and rejuvenate. You need to ensure you are getting plenty of it.
She has a B.S.Ed. in Secondary Education/English and a Spanish Minor. In addition, she holds a Certificate in Natural Health from a fully-accredited program and is a Certified Herbologist. She pursued these natural wellness certifications due to her love for herb gardening.
Despite freelancing to make a living, her love is "all things home."
Deborah grew up in a family that grew a large vegetable garden and a fruit orchard, helping her parents pull weeds and can home-grown foods as part of her childhood. In fact, she had no idea that she could purchase veggies and fruits in pre-packed steel cans until she went to college and made a food run.
Today, she lives in Bertie County, North Carolina, an agricultural rural area with more chickens than people. She lives with her husband and two rescue pets a sweet toy fox terrier and a cat who showed up one day and moved into the house. Together, they enjoy DIY projects, furniture refinishing, gardening, and canning.
