Getting proper sleep is essential for good health. Sleep is when your body replenishes itself, all the way down to a cellular (and yes, even atomic) level. If you don’t get enough sleep or quality sleep, your body won’t recover as well and you’ll likely feel groggy and grumpy the next day. If you’ve been struggling with chronic sleep issues, it’s always best to simply seek out the advice and the opinion of a medical professional. That way, a real doctor can diagnose any serious sleep issues.
But if you’re only struggling with occasional sleeplessness and want to learn how to better sleep at night, then you can probably just figure out the issue on your own. Below, we’ve compiled some helpful tips so you can enjoy a restful night’s sleep. Keep reading for Sleep: 6 Tips to Ensure a High-Quality Slumber Every Night.
1. Create an Ideal Sleep Environment
If you’re struggling to get some shut-eye, first take a look around your bedroom. Is your mattress comfortable? Are your sheets comfortable? Do your curtains block out all the light from outside? These are all factors that can influence your sleep. Here are some quick tips to make your bedroom more comfortable.
- Dimmable Lights: Super bright lights aren’t conducive to sleep, so invest in a lamp that offers low levels of light that will help you when you’re trying to get sleepy.
- Blackout Curtains: These kinds of curtains provide insulation and also block out unnecessary light pollution.
- New Mattress: If your old mattress is more than 10 years-old or sagging, it’s time to invest in a new one that properly supports your body. Consider investing in a memory foam mattress if you want a compromise between firm and soft.
- Candles: Can help your bedroom feel cozy and welcoming. Choose seasonal candles or relaxing scents like vanilla or lavender. Just don’t forget to blow them out before you sleep.
- Soft Sheets: Invest in quality sheets that are comfortable and breathable, so you don’t overheat at night.
2. Get Control Over Snoring
If you snore, your partner will be relieved if you wear a snoring mouthpiece. Not only can you wake yourself up by snoring, but you can obviously make your sleeping partner very upset with your constant racket!
3. Invest in a White Noise Machine
A white noise machine or a white noise app is ideal if you struggle to fall asleep in a completely silent room. Whether you want to hear the ocean, rain, or some other relaxing sound, white noise can help you gently drift off to dreamland.
If you don’t want to use an app or product, consider just getting a box fan that provides you with a cool breeze as well as its accompanying gentle sound.
4. Try a Bedtime Ritual
If you have issues with winding down at night, you might want to incorporate a bedtime ritual before heading to bed. Your ritual can be anything, from doodling in a sketchbook to taking a warm shower. Basically, it serves as a transition activity that helps your brain and body get ready for bed.
Just make sure it’s a relaxing activity that you look forward to!
5. Exercise During the Day
With adequate exercise during the day, you can help your body feel more tired at night when it’s actually time to go to bed. Whether you go on a hike, walk, run, bike, or swim, try to be active for at least thirty minutes during the day.
But remember, try not to work out too close to your bedtime, otherwise you’ll be wide awake far into the night.
6. Avoid Caffeine
Although a morning cup of coffee won’t likely affect your sleep patterns, if you tend to drink it later in the day, you might find yourself dealing with insomnia. The effect of caffeine takes around six hours to leave your body – so try to avoid it late in the afternoons. Or, if you must, you can have a cup of decaf instead.