Are you tossing and turning all night? You’re not alone. Many people struggle to get good sleep. It’s a common problem that can make you feel tired and grumpy during the day.
Did you know that good sleep is just as important as eating well and working out? It’s true! In this blog, we’ll share ten easy tricks to help you sleep better. These tips are simple and can make a big difference in how you rest.
Ready to sleep like a baby? Let’s get started!
Increase bright light exposure during the day
Get more bright light during the day to sleep better at night. Your body’s clock loves sunlight. It helps you fall asleep faster and sleep deeper. A 2022 study found people who got more daylight slept longer and felt more rested.
Try to catch some rays in the morning. If you work in an office, sit near a window. A 2017 study showed office workers with morning light dozed off quicker at night.
Don’t worry if you can’t get outside much. Light therapy lamps can help too. They mimic natural light and boost your body’s sleep-wake cycle. Just 20-30 minutes of bright light in the morning can make a big difference.
It’s like giving your body a gentle nudge to wake up and get moving. Plus, it’s a great excuse to take a quick walk or have your coffee outside!
Reduce blue light exposure in the evening
While daytime light helps, nighttime light can hurt. Blue light at night messes with your sleep. It stops your body from making melatonin, a sleep hormone. This can lead to health problems like being overweight or feeling sad.
To sleep better, cut down on blue light at night. Turn off bright lights and screens two hours before bed. You can also wear special glasses that block blue light. These steps help your body make melatonin and get ready for sleep.
As sleep expert Dr. Charles Czeisler says:.
Blue light is the most disruptive at night. Avoiding it can improve your sleep and overall health.
Avoid caffeine late in the day
Now that you’ve cut back on blue light, let’s talk about your coffee habit. Caffeine can mess up your sleep big time. A 2023 study found that drinking caffeine late in the day can make you lose 45 minutes of sleep.
It also makes your sleep 7% less good.
So, when should you stop drinking coffee? Experts say to avoid caffeine 8 hours before bed. That means no coffee after 2 PM if you go to bed at 10 PM. Even small amounts of caffeine can keep you up.
In fact, 400 mg of caffeine can cause sleep problems even 6 hours before bedtime. So, stick to morning coffee and switch to decaf or herbal tea in the afternoon. Your body will thank you with better sleep!
Limit long and irregular daytime naps
After cutting back on late-day caffeine, let’s talk about naps. Naps can be tricky. Short naps help, but long or odd-timed naps can mess up your night sleep.
A 2021 study found that too many naps or naps at weird times can hurt sleep quality. But don’t worry, not all naps are bad. Athletes often nap to feel better without hurting their sleep.
The key is to keep naps short and at the same time each day. This way, you can enjoy a quick energy boost without messing up your bedtime routine. Stick to 20-30 minute naps early in the day for the best results.
Maintain a consistent sleep schedule
Going to bed and waking up at the same time each day is key for good sleep. Your body likes routine. A 2020 study looked at 41 other studies and found that mixed-up sleep times hurt sleep quality.
To get better rest, pick a bedtime that lets you sleep for at least 7 hours. Stick to this time every night, even on weekends. Your body will thank you!
Having a steady sleep plan helps your body know when to feel sleepy. It’s like training your inner clock. Try to wake up at the same time daily, even if you had a late night. This keeps your sleep pattern on track.
Over time, you’ll find it easier to fall asleep and wake up. Your body will get used to the routine, and you’ll feel more rested.
Use a melatonin supplement
Melatonin can help you fall asleep faster and wake up feeling refreshed. Want to learn more sleep hacks? Keep reading!
Top 10 supplements recommended by nutritionists
Sleep is key to feeling good and staying healthy. Let’s look at some top supplements that can help you get better rest.
- Nature’s Bounty Melatonin: This is the best overall pick. It has 1 mg per tablet, which is just right for most people.
- Designs for Health Sleep Complex: This mix has 3 mg of melatonin plus herbs and vitamins. It’s a great all-in-one option.
- Klean Athlete Klean Melatonin: This comes as a spray. Each spray gives you 3 mg of melatonin. It’s easy to use and works fast.
- Magnesium: This mineral helps relax your body and mind. It can make it easier to fall asleep.
- Valerian Root: This herb has been used for years to help people sleep. It may help you fall asleep faster.
- Chamomile Tea: This tea is known to calm nerves. Drinking it before bed can help you relax.
- Lavender: You can use this as oil or tea. It has a nice smell that helps you feel calm.
- Passionflower: This plant can help lower stress. Less stress means better sleep.
- L-theanine: This amino acid is found in tea. It can help you feel calm without making you sleepy.
- Glycine: This amino acid may help you fall asleep faster. It can also help you wake up feeling more alert.
Avoid alcohol before bed
Drinking alcohol before bed can disrupt your sleep. It interferes with your body’s melatonin, which helps you sleep. You might snore more or even experience brief pauses in breathing.
Additionally, you’ll likely wake up feeling unwell and sluggish. It’s recommended to stop drinking at least 4-6 hours before bedtime.
For better sleep, avoid that last drink. Alcohol might initially make you feel drowsy, but it doesn’t promote quality rest. Your body can’t produce the sleep hormone it needs. You’ll experience more restlessness, and possibly wake up during the night.
Establish a personal guideline: no drinks after dinner. Your body will appreciate it in the morning!
Optimize your sleep environment
Now that you’ve skipped the nightcap, let’s transform your bedroom into a sleep sanctuary. Your room plays a crucial role in your rest quality. Maintain a cool, dark, and quiet environment.
Aim for about 65°F (18.3°C), but choose what feels most comfortable for you. Use light-blocking curtains and an air purifier to create ideal sleeping conditions. These steps can improve your sleep quality.
Your bed is equally important. A medium-firm mattress can alleviate lower back pain, according to a 2021 study. Consider your pillow and sheets as well. Soft, comfortable bedding can help you fall asleep more quickly.
A well-designed sleep environment leads to better sleep quality. So, invest some time in setting up your room optimally.
Avoid eating late in the evening
Late-night snacks can mess up your sleep. Eating close to bedtime makes your body work hard to digest food. This can keep you awake and lead to poor sleep. It’s best to eat dinner a few hours before you go to bed.
If you must eat late, pick light, low-carb foods. They’re easier on your tummy and won’t disrupt your rest as much.
Nighttime eating can also make it hard to keep a healthy weight. Your body doesn’t burn calories as well when you’re sleeping. So, those extra late-night bites can add up fast. Try to finish your last meal at least three hours before bed.
This gives your body time to digest and helps you sleep better. Your waistline will thank you too!
Relax and clear your mind before bed
After you finish eating, it’s time to relax. A peaceful mind leads to better sleep. Try deep breathing or quiet reflection. These techniques help your brain slow down. You can also do some gentle stretches or listen to soft music.
The aim is to release the day’s stress.
Avoid screens before bed. The blue light disrupts your sleep cycle. Instead, read a book or chat with a loved one. If concerns keep you up, jot them down. This removes them from your thoughts.
Good sleep begins with a calm mind. Make your bedtime routine a chance to unwind. Your body will reward you with restful sleep.
Exercise regularly, but not right before bedtime
Exercise is great for your sleep, but timing matters. Working out helps you sleep better overall. But don’t do hard exercise close to bedtime. It can make it tough to fall asleep. The U.S. says adults should get at least 150 minutes of exercise each week.
This can be spread out over several days.
Morning workouts are best for sleep. They help you fall asleep faster at night. They also improve your sleep quality. If you can’t exercise in the morning, try to finish at least a few hours before bed.
This gives your body time to calm down. Light stretching or yoga can be okay closer to bedtime.
Set a bedtime alarm
Want to sleep better? Try setting a bedtime alarm. It’s a simple trick that can help you stick to a sleep schedule. Just pick a time to go to bed each night and set an alarm for it.
This will remind you to start winding down and get ready for sleep.
A bedtime alarm can help you get the 7-9 hours of sleep adults need. It’s like having a friend who tells you it’s time to hit the hay. By going to bed at the same time each night, your body will get used to a sleep routine.
This can make it easier to fall asleep and wake up feeling fresh. Next, let’s look at how keeping your bedroom cool can help you sleep better.
Keep your bedroom cool
Your bedroom should feel like a cool cave for the best sleep. Experts say 65°F (18.3°C) is just right. A cool room helps your body relax and drift off faster. It also keeps you from waking up hot and sweaty in the middle of the night.
But it’s not just about the temp. Low lights before bed tell your brain it’s time to sleep. A quiet room is key too. No noisy TVs or phones buzzing all night! These small changes can make a big difference in how well you rest.
Try cooling down your bedroom tonight and see how much better you sleep.
Use aromatherapy to relax
Aromatherapy can help you sleep better. It uses nice smells to make you feel calm. Lavender and chamomile oils are great for this. You can put these oils in a diffuser to spread the smell in your room.
The scent will help you relax and fall asleep faster.
If you want to put the oils on your skin, mix them with a plain oil first. This keeps your skin safe. A few drops on your pillow or wrists can work too. Try different smells to find what you like best.
Next, let’s look at how a hot bath or shower can help you sleep.
Take a hot bath or shower before bed
Want to sleep better? Try a hot bath or shower before bed! It’s a simple trick that can help you fall asleep faster. Experts say taking a warm soak 90 minutes before bedtime is best.
Aim for water that’s 104°F to 109°F. This cozy ritual can shave off about 10 minutes from your usual time to drift off.
A presleep bath does more than just clean you. It helps your body relax and get ready for sleep. The warm water makes you feel calm and sleepy. Plus, it’s a nice way to wash away the day’s stress.
So next time you’re tossing and turning, hop in the tub for a soothing soak. Your body will thank you with a quicker trip to dreamland.
Try the "Military Method" for falling asleep
The Military Method is a powerful sleep hack. It helps you fall asleep fast, even in tough spots.
- Relax your face muscles. Let your jaw, tongue, and eyes go loose.
- Drop your shoulders. Feel the tension leave your upper body.
- Breathe out slowly. Let your chest relax as you do this.
- Relax your legs. Start with your thighs and work down to your toes.
- Clear your mind for 10 seconds. Picture a calm scene like a quiet beach.
- If you’re still awake, say “don’t think” over and over for 10 seconds.
- Keep practicing. It may take up to six weeks to master this method.
- The U.S. Army made this method to help soldiers sleep fast.
- It works 96% of the time after six weeks of practice.
- This method mixes deep breathing with body relaxation.
- It can help you sleep in under two minutes.
- Use it to calm your mind and reduce stress.
- It’s a great tool for folks who have trouble falling asleep.
Now, let’s look at how to keep your bedroom cool for better sleep.
Practice mindfulness or meditation
Mindfulness and meditation can help you sleep better. These practices calm your mind and body. Try sitting quietly for 20 minutes each day. Focus on your breath and let go of worries.
This builds a habit of relaxation that can help at bedtime. A study found that people who did mindfulness had less trouble sleeping. They also felt less tired and sad during the day.
Mindful breathing is a great way to start. Sit comfortably and pay attention to each breath. When your mind wanders, gently bring it back to your breathing. This simple exercise can reduce stress and improve your sleep.
Next, let’s look at how to wrap up your bedtime routine for the best rest.
Bottom Line
Sleep hacks can change your life. Better rest leads to better days. Try these tips and see how you feel. Your body will thank you. Sweet dreams await!
