We’ve all been there, lying in bed watching the clock as it goes from midnight to early morning without sleeping a blink. Tossing and turning all night trying to fall asleep before another day full of things to do and places to be is one of the worst feelings ever. You just end up stealing 2 or 3 hours of unrested sleep and wake up groggy and exhausted. Here are some of the things you can try so you can sleep better at night.
1. Go Tech-Free At Bedtime
There’s no point in denying it, we all do the same thing before bed, lie down under the covers with our phones stuck to our faces, and endlessly scroll through social media. While many think this is something that puts them to sleep, the blue light exposure in the nighttime reduces melatonin, the main sleeping hormone, making your brain think it’s daytime. Sure, you can get glasses for blue light protection, but an even better solution is to stop using electronics before bed to reduce your brain stimulation and be able to relax.
2. Make Your Bedroom Sleep-Inducing
You’ll never get a good night’s sleep if you’re not in a sleep-friendly environment, even if you claim you can sleep in any circumstances. Because the environment you sleep in affects your quality of sleep, the idea of having Japanese-style beds in your bedroom will not only look elegantly simple but are incredibly comfortable too. Go the extra mile and get comfortable pillows and bedding as well to feel like you’re sleeping in a five-star hotel. Your room should also remain tidy, dark, and quiet so you can get peaceful, undisturbed sleep.
3. More Exercise, Less Caffeine
You might not like us saying this, but if you really want to sleep better at night, try exercising during the day to wake you up instead of having a cup of coffee. Not only will exercise keep you healthy and fit, but it also induces the production of melatonin too. You can of course have one cup of coffee, but even if you choose caffeine instead of exercise, don’t have it too late in the evening, it’ll just overstimulate your nervous system and result in insomnia.
4. Figure Out How to Unwind
The most important thing when it comes to making sure you sleep better at night is to crack your body’s relaxation code. Our days are always filled with tasks and responsibilities, making our brains constantly active and alert. That’s why you need to find out which way works best for you to tune down the noise and be able to relax. Whether it’s a cup of tea, a warm bath, or some music, try it all until you find the ideal solution.
These may seem like quite easy and simple tips, but they can work wonders in improving your sleep quality. You should, of course, put in the factor of stress if you’re having trouble sleeping at night. If you’re juggling a lot in your life or you’re under too much pressure, it gets harder for your brain to shut down. That’s why you need to find ways to destress or seek professional help in order to deal with it and sleep better.