Getting a goodnight’s sleep can make you feel refreshed and healthy, while not getting enough sleep can lead to a number of health problems. However, getting a good night’s sleep is easier said than done. If you’ve been having trouble sleeping on a regular basis, then there are several tips worth trying that have helped many people get better sleep. Here are some tips that will help you get better sleep.
Get A Weighted Blanket
Blankets, in general, do a good job of giving you the sensation of being hugged, which is why so many people love to snuggle up with one. However, if you have trouble sleeping through the night, then it might be worth your time to invest in a weighted blanket.
Weighted blankets are designed by having several heavy containers sewn into the material of the blanket. These blankets can weigh up to 30 lbs., but they are carefully designed so this is evenly distributed throughout the blanket. There are things to consider when buying a weighted blanket such as size and material. So be sure to consider how large the blanket is as well as what type of fabric it’s made from.
Use Sleep Cycle Apps
Sleep cycle apps show you exactly when is the optimal time for you to go to sleep and wake up, which lets your body prepare itself naturally without having to rely on an alarm clock. This allows you to avoid feeling groggy in the morning as well as not being overly tired in the evening. One of the most popular sleep apps out there is Sleep Cycle, which uses your phone’s accelerometer to track your sleeping patterns throughout the night and then wakes you up at the optimal time.
Exercise Regularly
Research shows that people who are physically active are able to get better sleep than those who lead a sedentary lifestyle. You do not have to make extreme changes to your exercise routine, but you should definitely try your best to increase the amount of exercise you do each week. Exercises you can try include yoga, running, aerobics, tai chi, etc. Just be sure that the exercise you do is not energetic enough to keep you awake instead of helping you fall asleep at night.
Eat Healthy Food
Your diet may have a direct impact on your ability to sleep at night. Eating too much sugar or caffeine can often cause sleeping problems while eating healthier food on a daily basis can help you get better sleep. You should try to avoid foods that have been processed or refined as well as drinks with caffeine in it, including soda, coffee, and tea.
Stay Away From Electronics Before Bed
Staring at your computer or smartphone screen before bed can cause you to get less sleep than usual. The reason for this is that the light emitted from these devices tricks your brain into thinking it’s still daytime, which interferes with your brain’s ability to release melatonin, which controls your body’s internal clock. So make sure not to use your computer, watch television, or text on your smartphone right before bed.
Maintain A Consistent Sleeping Schedule
Sleeping at different times every day can have a negative impact on how well you sleep at night, which is why it’s recommended to maintain a regular sleeping schedule. This is because your body follows a natural cycle of being awake and being tired throughout the day. So you should go to bed at the same time every night and get up at the same time every morning. Also, do not take naps during the day. Sleeping during the day can have a negative effect on your ability to sleep at night. This is because sleeping during the day trains your body to sleep for longer periods of time. Your body will then expect to be able to sleep for that amount of time each day, which can make it difficult for you to fall asleep at night.
Make Your Room Dark
Making your room as dark as possible before sleeping can help you get better sleep at night. This is because darkness stimulates your body to produce melatonin, which helps regulate the timing and quality of your sleep. Try using blackout curtains in order to block out as much light as possible and consider wearing a mask if it is too bright in the room when you wake up.
Get Some White Noise
There are many ways to get some white noise when you’re trying to sleep at night. You can try using a fan, which creates a constant comfort sound that will block out all other noises in your room. If you do not have access to a fan, another option is downloading an app on your smartphone. There are many apps available that will play a steady sound for you when you need them to.
Getting better sleep requires you to make small adjustments in your life that will all add up to a better sleeping experience at night. While these tips may seem like they require a lot of work or effort, they are only minor changes that do not take long to get used to. So keep these tips in mind if you’re trying to get better sleep and do your best to follow them.
