Waking up feeling as tired as you were when you went to bed? No matter how busy your life may be, get a more restful sleep with these tips.
More than 1 in 3 Americans don’t get enough sleep. Are you one of them?
We know that getting a good night’s sleep is important for our health and well-being. Beyond closing our eyes in the dark, it’s not always easy to know how to improve your sleep.
Do you know why you struggle to get enough shut-eye? It’s important to know the facts about how to get to sleep at night.
Sick of feeling tired all the time? Read below to learn more about how to get restful sleep when you go to bed.
- Avoid Coffee in the Afternoon
Roughly 83% of American adults drink coffee. The ones who don’t largely drink caffeinated tea instead.
Caffeine is linked with numerous health benefits, including improved concentration and energy levels.
Yet it’s also important to avoid drinking coffee near the end of the day. When it’s time to relax, your body becomes stimulated by the injection of caffeine.
In particular, when you drink coffee around 6 hours before bed, this can negatively impact sleep quality.
As a rule of thumb, don’t drink any caffeinated drink after 3:00 in the afternoon. If you can’t help yourself, pick a cup of decaffeinated coffee or herbal tea.
- Establish Regular Bedtimes
Remember when you were a child and you had a regular bedtime every evening?
Well, if you want to improve your sleep quality, you need to return to your childhood ways. Pick a time and stick to it!
Regular sleep and waking times can contribute to improved sleep. People with irregular sleep patterns and naps have especially poor sleep quality.
You’ll notice that once you establish a sleep routine, you’ll find you fall asleep and wake up better. (And maybe even without an alarm clock!)
- Reduce Alcohol Consumption
According to studies, approximately 40% of Americans drink too much alcohol.
Heavy alcohol consumption is connected with numerous harmful consequences to human health. This includes an increased risk of heart disease and cancer.
Over-drinking can also cause poor sleep quality.
You may associate a nightcap with making you tired. Instead, your late-night whiskey makes you drowsy, not sleepy. Plus, it doesn’t improve the quality of your sleep over the whole night.
In particular, you should reduce alcohol consumption during the evening. This will help you to improve your sleep.
- Reduce Bedroom Temperature
Do you love to get cozy and warm inside your bed? This may seem like the natural thing to do. But higher temperatures can negatively affect your sleep quality.
Think about the times during the warm summer when you can’t get to sleep at night. You lay awake tossing and turning.
Well, that’s because the most comfortable temperature to sleep is around 70 degrees. If it’s much warmer than this, it’s almost impossible to fall asleep.
In fact, the temperature of the room is more important in determining the quality of sleep than noise.
Here are some other ways to create a bedroom fit for a perfect night’s sleep.
- Avoid Certain Foods Before Bed
Do you frequently fancy a late-night snack before bedtime?
It is unclear whether eating before bed negatively affects sleep or not. However, there are some foods which you should always avoid before bed.
For example—avoid junk food, unhealthy snacks, and desserts near to your bedtime.
If you have to eat, eat high-carb food combined with protein. This helps reduce the sleep onset time.
- Clear Your Head Before Bed
What do you do when you get home from work or a day out? Watch TV, surf news sites, scroll Instagram?
Instead, you may want to practice activities which allow you to clear your bed before bedtime. You can follow relaxation activities, such as listening to music or yoga.
It doesn’t matter what activities you do, per se, but try to avoid physical or mental exertion.
- Buy a Comfortable Bed
How can you possibly have a good night’s sleep on an uncomfortable bed?
You need to make sure you provide yourself with a comfortable bedroom environment.
You can significantly improve your sleep with a memory foam mattress topper, which provides greater comfort. You should replace your mattress around every 5 years to ensure you get good sleep during the night.
- Regular Exercise
If you could put the health benefits of exercise in a bottle and sell it, you’d make millions.
And yet, over 80% of Americans don’t exercise enough, according to a study.
You can significantly improve sleep quality by regularly undertaking physical activity and exercise. When you blow off steam through a workout routine, you’re more tired at the end of the day.
However, try not to exercise before bed, since this may damage your sleep quality, too.
- Put Your Smartphone Down
A growing number of people are addicted to their smartphones.
While smartphones can distract you from going to sleep, there are other reasons why smartphone use can damage sleep.
Exposure to blue light—a common feature in smartphones, tablets, and computers—can cause poor sleep.
While you can download an app to block blue light, there is an easier alternative. Just put your phone and other electronic devices down before bedtime!
How to Get Restful Sleep
We all know that we need to get more sleep to improve our health and combat tiredness. It’s easier said than done!
But now you know how to get a more restful sleep with our helpful tips!
Do you want to learn more about why you can’t get to sleep at night? Check out our blog post on why you aren’t getting enough sleep (and learn how to fix it!).