Can you believe that around 40% of people don’t get enough sleep? We all lead busy lives. Sometimes, it’s not always easy to find enough time to get a good night’s sleep.
Are you often disturbed by random noises from outside? Do you wake up when you have strange dreams?
Check out the below guide on how to sleep through the night. Let’s take a look at the top tips for getting your shut-eye.
1. Turn Off Your Screens Before Bedtime:
Do you find that you’re spending most of your day looking at a screen? More and more people are spending a lot of time looking at screens.
Even 45% of people say that they always or regularly “double screen” while watching television. We can’t even stop looking at screens when we’re already looking at another screen. If you want to ensure that you can sleep soundly, you need to turn off your screens for two hours before you go to sleep.
2. Avoid Drinking Coffee Late at Night:
Americans are drinking more coffee than ever before. If you can’t live without your morning cup of Joe, that shouldn’t cause you any sleeping problems. But you shouldn’t be drinking any coffee before bed. There are also a bunch of other drinks, including soda and teas, that contain caffeine.
When you drink caffeinated beverages immediately before you go to bed, this stimulates your nervous system and disrupts your sleep. If you really can’t withstand an evening without coffee, then drink decaf coffee instead of ruining your night’s sleep.
3. Establish Regular Sleeping Patterns:
You need to get into a rhythm with the same sleeping times. Your body normally runs in tune with sunrise and sunset.
Bedtimes aren’t just for kids. Going to bed at the same time every evening can help if you want to enjoy better sleep. One study found that people with irregular sleeping patterns are much more likely to experience poor quality sleep. Whenever possible, go to sleep at the same time and wake up at the same time every day you can.
4. Reduce Your Alcohol Consumption
Do you regularly have a few drinks at night? Don’t be surprised by what happens to your sleep when you have been drunk the previous evening. We know that alcohol can make poor sleeping habits even worse. You could even find that you’re more likely to snore or experience disrupted sleep after drinking.
The melatonin hormone, which makes you sleepy, is actually out of rhythm when you start drinking alcohol. While you might not want to give up alcohol altogether, you can significantly reduce your intake to improve your sleep.
5. Cool Down Your Bedroom:
What is the best temperature to set your bedroom when you want to sleep?
You may be surprised to discover that hotter environments make it harder to experience better sleep. There is even evidence that the temperature of your bedroom is even more important in determining your sleep quality than noise. You can also keep terpene-rich plants in your bedroom to enhance sleep quality.
You should ensure that your room is around 70°F (20°C) to enjoy optimal sleep. Of course, some people enjoy the room even cooler.
7. Keep Away From Snacks at Night:
Do you find yourself getting peckish at night and heading for the refrigerator? There are many reasons why you might be snacking at night. You could simply be quite bored and fed up.
But, it could also be because you didn’t eat enough for dinner. You need to make sure you have eaten plenty for your evening meal. You need to avoid eating a few hours before bed. It’s not easy for your body to digest food when you’re lying down and asleep.
8. Replace Your Mattress and Pillows:
One-third of Americans say that they always sleep better overnight in a hotel. Have you ever wondered why this is? It’s probably simply because you’re enjoying a high-quality mattress and pillows.
You need to get yourself a replacement mattress and pillow if you want to seriously improve your sleep. You shouldn’t keep the same bedding for more than a few years.
Silk has been shown to have drastic improvements to your sleep quality. Read more about the benefits of silk pillows here.
9. Stay Physically Active:
Only 22 percent of Americans get enough physical exercise. If you find that you’re sitting around more than you’re moving, you need to up your game. Remember that physical activity doesn’t simply include going for a run or playing soccer with your friends.
You can also go for a gentle swim or a walk around your neighborhood to significantly increase your blood flow and heart rate. However, make sure you don’t exercise too close to bedtime. This can cause you to be up all night wide awake because your mind is too stimulated.
10. Relax Your Mind Before Bed:
Just as you shouldn’t exercise before bed or eat snacks, there are many activities you can enjoy to relax your mind before bed. Many people find that listening to relaxing music can help them drift off. You could also run yourself a bath to soak your skin before sleeping.
Mindful meditation is another great way to calm your mind in the evenings. This is exactly the type of activity you should do before you get into bed.
Related Reading: Habits That’ll Convert Any Night Owl Into a Morning Person
How to Sleep Through the Night?
If you’re constantly waking up in the middle of the night, you will be exhausted the next day. You need to discover the best ways to keep your beauty sleep. Our tips on how to sleep through the night should help you get enough shut-eye.
Do you want to know more about how to enjoy better sleep? Check out our blog for more tips and tricks.