When you are not getting enough sleep, it can affect many aspects of your life. You might feel groggy and unproductive the next day at work or have trouble concentrating in school. It may even be affecting your mood, making you more irritable than usual. Here are simple and bite-sized life-changing ways on how to get a good night sleep!
Get your Light Right
The first tip to a better night’s sleep is the amount of light in your bedroom! Ensure that you do not have any bright lights, including electronics like alarm clocks or even sunlight streaming through windows. If it helps, try using blackout curtains and listening to white noise or calming music.
In addition, the right KIND of light is crucial to set the tone and your melatonin for a good night’s sleep. Try investing in some warm-dimming LED lights in your bedroom to create some good mood lighting for a restful night.
Put the Electronics AWAY
There is nothing worth seeing or hearing before your bedtime on your phone, computer, or any other device. Blue light emission from these devices will ruin and disrupt your natural sleep cycle and make you crabby in the morning. If you read at night, try an old-fashioned book or treat yourself to a paper-white E-reader.
If you have a bad habit of social scrolling, plug your phone in another room. Social distance with your electronics so you are not tempted to grab and look at it! This will improve your life and get a better night’s sleep in so many different ways!
Stop Drinking Caffeine At Least 5 Four Hours Before Your Bedtime
A mid-afternoon cup of coffee or an energy drink can help you stay on task, but drinking any caffeine later in the day will only hurt you in getting the best sleep possible, making you more tired the next day.
Try drinking more water and hydrating later in the day, which will fight off fatigue until bedtime.
If You Want a Good Night Of Sleep, Get Some Regular Physical Exercise!
A more straightforward fix for helping you fall asleep faster and stay asleep all night is getting regular exercise. Exercise is the most underutilized component of physical and mental well-being.
Some studies indicate that exercise during the day can help you get to sleep easier at night. If you are going to add movement to help you get a better night’s sleep, we suggest doing your hard-core, weightlifting, running, or strenuous exercise well before bedtime. Working out hard before bed may only energize you. Walking or strolling around the neighborhood can be beneficial to your night’s sleep. If exercising isn’t your thing, try yoga or stretching before bed.
Get Your Vitamin D
Getting outside and getting fresh air will help with your vitamin D levels, help regulate your circadian rhythm and help you sleep better at night. Vitamin D is also a critical component of your mood, and if you lack vitamin D, you will likely feel sluggish and unmotivated. So get outside and get some sunshine.
Get a New Mattress!
You are in your bed for more than one-third of your life and should be an investment in your health and well-being. If your current mattress is too uncomfortable and old (and loaded with dust and mites, ew). It might be time to upgrade. You’ll spend about one-third of your life on this piece of furniture, so make sure it’s doing its job well!
A higher-quality mattress will provide better support throughout the night, allowing you to wake up feeling more refreshed than ever before with fewer aches and pains in the mornings after sleeping on an older bed!
Go To Bed at the Same Time Every Night.
Why? Your body has an internal clock of wake and sleep cycles called circadian rhythms. In the morning, around daybreak, our circadian rhythm kicks in. It’s a natural process that helps synchronize sleep and wake cycles with the environment.
To feel alert and energized during your workday, it is essential to honor your body’s internal clock by going to bed at a specific time each night. Your body and mind will get used to this sleep cycle and become tired around that time, and you will spend less time tossing or turning and drift off to dreamland faster.
Make a Calming and Dreamy Bedroom Environment
Creating a calming environment for sleeping will provide a way to improve the quality of your shut-eye, and here is how:
- Make your bed during your morning routine. Getting into your bed well-made will help you sleep better, and the sheets and blankets will be in place and not scattered about.
- Create comfortable temperature conditions (between 60 degrees F / 16 degrees C). Keep your bed comfy, with your favorite blankets, soft sheets and a couple of pillows. If your body runs hot, having your room cool is suitable for a great night’s sleep.
- Clean your room. Your bedroom is where you REST and shouldn’t be full of mess and chaos. Your room does not have to be fancy, but, keep this space tidy. Your room is your escape from long stressful days. Allow your room to be your space, your area of serenity.
Try Relaxing (Yes, It Still Exists!)
In this world, we are constantly fed a flow of information and feel the need to be doing something all the time. Before bed, try reading, taking a bath or hot shower, listen to a podcast or audiobook. Have a sliver of cake and hot chamomile tea while journaling. Let your mind and body rest from the long day.
In conclusion, It’s important to know that getting a good night of sleep isn’t just about feeling rested the next day. A lack of quality sleep can affect your mood and lead you to make poor decisions, such as overeating or consuming too much caffeine.
Luckily, several small changes can be made to improve one’s sleeping habits! Have you tried any of these tips for better sleep? Happy sleeping!!
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