How to Get a Better Night’s Sleep Starting Today (13 Effective Tips)

Getting a good night’s sleep is just as essential as eating the right foods and moving your body. Poor sleep patterns can have far-reaching effects that impact both your health as well as your life in general.

Weight gain, heart disease, and depression are just a few of the most serious health effects of poor sleep and fatigue.

Unfortunately, our busy and often stressful lifestyles don’t help the situation either.

We’re going to share a few small changes that you can make to get better quality sleep more often.

13 Ways to Get a Better Night’s Sleep

1. Limit Blue Light Exposure

When you’re exposed to blue light in the evenings, it tricks your brain into thinking it’s still daytime, which means you’re less likely to produce melatonin. Make a point of setting any electronic devices such as smartphones and tablets down at least an hour before you go to bed. There are also several apps that you can download to block blue light on your devices.

2. Keep Your Circadian Rhythm Healthy with Bright Light

Your circadian rhythm is your body’s natural clock. Increasing your exposure to bright light during the day, it can improve the quality of your sleep at night because your body is in a natural rhythm. Getting outside and into the sunlight is even better.  

3. Add a Melatonin Supplement to Your Routine

Melatonin is what helps your body and mind relax, ensuring a better night’s sleep. Unfortunately, your body doesn’t always produce enough, which is where supplements can really help. You don’t even need to take a tablet either. Melatonin Cream from Vita Sciences can be applied topically right before bedtime, giving you that extra relaxation you need to sleep more deeply.

4. Don’t Take Long Naps During the Day

Power naps have their place but if you’re doing it too often, it can start affecting your sleep at night. This is because longer daytime naps can confuse your internal clock, making it difficult to fall asleep at your regular bedtime.

5. Drink in Moderation

While you might like a glass or two of wine with dinner, it could be the very thing that’s affecting your ability to sleep more deeply. If you are going to drink alcohol at night, pair it with water and don’t overdo it in general. Alcohol not only affects your hormones but your melatonin levels too.

6. Speaking of Liquids

Needing to get up and urinate in the middle of the night can disrupt your sleep enough to make it impossible to sleep deeply after using the bathroom. If possible, avoid drinking a lot of liquids, including water, right before bedtime. 1 – 2 hours before bed is perfectly fine though.

7. Keep Your Sleep Routine Consistent

While it’s not always possible to stick to the same sleep routine, you should do it as often as possible. Aim to get up and go to bed at the same time every day to keep your body’s natural rhythms regular – this includes the weekends!

8. Don’t Eat Too Late

 Something else that can affect melatonin production is eating late in the evening – what you choose to eat will also play a role. Have your last meal or snack at least 3 hours before you want to go to bed.  

9. Review Your Bedroom

The environment you’re sleeping in makes a big difference to sleep quality. Look at factors such as how your furniture is arranged, what the temperature is, and whether any external noises and lights might be disrupting your sleep. You may want to invest in a few devices that can help you enjoy better sleep, including a diffuser, comfortable bedding, and a thermostat.

10. Clear Your Mind First

If there’s anything you’re worried about or you tend to remember the things you need to do right before bed, keep a notebook next to your bed. This way, you can quickly write down anything that crops up before bed, ensuring you won’t forget about it in the morning. This peace of mind will help you sleep much better.

11. Make Sure You Don’t Have a Sleep Disorder

If you have an underlying health condition, it could be what’s preventing you from experiencing quality sleep. Sleep apnoea is a common condition that disrupts sleep because it affects your breathing. This can be difficult to diagnose if you live alone, which is why you might want to see your GP to rule out a sleep disorder.

12. Have a Relaxing Bath

If you have a bath at home, take advantage of a good soak before bed to promote better sleep. You can even add lavender Epsom salts or essential oils to calm your mind after a long day. Even if you only have a shower, standing under warm running water can help put your mind at ease before bed.

13. Don’t Exercise Before Bed

While exercising regularly is key to better quality sleep, it’s important not to exercise right before bed. This is because exercise stimulates your adrenaline, making you more alert. If possible, rather exercise first thing in the morning.

In Closing

There is no need to accept poor sleep as your reality. Yes, some weeks your schedule might not allow for a regular bedtime routine, but there are still steps you can take to ensure you sleep more deeply.