It’s not always easy to fall asleep, but if you have problems sleeping regularly, it is time to do something about it. There are many things you can do to improve your sleep, and they all start with your bedtime routine.
The tips below will help you sleep better at night naturally.
Exercise during the day
If you exercise during the day, it can certainly help you sleep better at night. But not just any exercise: aerobic exercise – cycling, running, swimming – is best for improving your sleep quality.
But keep in mind that if you exercise too close to bedtime, it may have a stimulating effect on your body and make it more difficult for you to fall asleep.
Set a Schedule
One of the simplest ways to promote better sleep is to keep a regular schedule. This includes going to bed and waking up at the same time each day. This will help you build a better routine so that your body knows when you’re tired. It’s also important to get plenty of exercise during the day, as this can help you fall asleep faster once night comes around.
Stick with your routine
Try to do the same things every night in the same order before bedtime to prepare for sleep. This might include taking a hot shower or bath, reading a book, listening to soothing music, or meditating for 5-10 minutes each day before bedtime (we’ll talk about meditation in more detail soon).
Avoid caffeine late in the day
It can be tempting to reach for a cup of coffee when you’re tired after dinner, but remember that caffeine can take as long as eight hours to wear off. Avoid caffeine (coffee, tea, soda) afternoon, especially in the evening hours.
Don’t drink alcohol at night
Although alcohol can make you feel sleepy, the effect is short-lived. Once your body metabolizes the alcohol, you’re likely to feel more awake. Plus, drinking too much alcohol can lead to frequent awakenings throughout the night and overproduction of cortisol later in the day. This can result in more anxiety and even depression and other mood disorders.
Start a day with a healthy breakfast
Eating a high-protein breakfast has been shown to improve alertness and brain function during the morning hours. A study published in The American Journal of Clinical Nutrition found that people who eat breakfast are less likely to overeat later in the day than those who skip this meal altogether.
Get exposed to bright sunlight in the morning
Get some sun early in the day. When you wake up, open your curtains and turn on your lights to signal to your brain that it’s time to wake up. Your brain won’t get this message if you’re sleeping past sunrise, so try setting your alarm for a little earlier than usual.
Create a restful environment
You want your bedroom to be a place where you go to relax and rest well — not a place that causes you to stress or makes you feel tired.
Make sure your bedroom is dark and quiet (try using blackout curtains or an eye mask) and that the temperature is cool. If your mattress is too firm or too soft for comfort, consider replacing it with something more supportive.
Do not take daytime naps. (But if you must, keep them short.)
If your schedule allows for daytime naps and you feel sleepy in the afternoon, limit your naps to 30 minutes or less in the early afternoon. Longer naps can interfere with nighttime sleep and leave you feeling groggy when it’s time to go to bed.
Manage worries
If you lie awake worrying about things, try writing down your concerns in a notebook before going to bed. Or talk about them with your partner or a friend earlier in the day or during the evening so that you are not still thinking about them at bedtime.
Do a relaxing activity before bedtime
Reading a book is a good choice, or just listening to music may help relax your mind so that you will fall asleep more quickly.
Turn off electronics before bedtime
The light from cell phones and tablets can delay the release of sleep-inducing hormones, so stop using them at least 30 minutes before you want to fall asleep.
Eat right at night
Avoid eating too much before bedtime. Consider the time you’re going to sleep and work backward, limiting your caloric intake within that time frame to avoid heartburn and indigestion, which can keep you up.
Say no to late-night television
Late-night TV watching is a double whammy for your sleep. First, it keeps you awake, and second, it disrupts your body’s natural circadian rhythm, making it harder for you to fall asleep the next night.
Keep lights down at night
The body has a natural clock that responds to light and dark. At night, when there is less light in the environment, the production of melatonin increases. Melatonin is a hormone that makes you feel sleepy and prepares your body for rest.
Final words
Ultimately, the best way to get to sleep and stay asleep is to change your lifestyle so that it allows you to sleep regularly. The concept may be challenging at first, but a healthier lifestyle is always worth the effort in the end.
