With all the distractions we face
each day, it can be difficult to fall asleep quickly and stay asleep through
the night. The following are some tips for getting a better night’s sleep:
Stick to a sleep schedule
Try to go to sleep and wake up at roughly the same time each day, including weekends. Your brain and body can get used to this routine, making it easier for you to sleep at night.
Create a bedtime ritual and follow it
Do the same things each night before bed to wind down, whether that means taking a warm bath or shower, reading a book, listening to a relaxing playlist or something else. Try to avoid including the TV, your phone or other devices in this nightly ritual.
Avoid naps, especially in the afternoon.
A mid-afternoon nap may seem like a good idea, but if you fall asleep for more than 20 minutes it can really mess up your sleep later that evening. If you’re starting to feel tired during the day, go on a short walk, drink more water or listen to some music.
Exercise throughout the day
Regular exercise can have many health benefits, including helping you sleep better. But do not exercise too hard too late at night, though—aim for three to four hours before bed so your body and mind have time to relax. Gentle exercises like yoga or tai chi can help you unwind and start your nighttime routine.
Use essential oils
Essential oils can help you unwind. Lavender is one of the most common essential oils used to help the mind and body relax. Other popular relaxing essential oils are ylang ylang, chamomile, bergamot, sandalwood and cedarwood.
Get rid of distractions
Turn off your TV, laptop, phone and other blue-light sources at least an hour before you go to bed. Dimming the lights can also help signal your brain that it is time to start winding down for the night.
Pay attention to what you eat and drink
Try not to be too hungry or full when you go to bed. A light nighttime snack is fine, but try not to eat a big meal within a few hours of going to sleep. Nicotine, caffeine and alcohol can also have an effect on your sleeping habits, so limit those as best you can before bed as well.
Drink some caffeine free tea
If you like to drink something late at night, opt for caffeine free tea. The most popular teas are chamomile, valerian root and passionflower. These and other herbal teas are known for promoting rest and relaxation.
Try a sleep supplement
Melatonin and valerian root are a few common supplements that help support healthy sleep. Both can help you fall asleep faster and stay asleep longer. Start with a low dose and build up from there if necessary.
Make your bedroom cool, dark and quiet
Minimize any noises, lights or other distractions to help wind down for the evening. Use an eye mask, earplugs or a fan to block light and outside noises, or anything else you think would be beneficial in helping you fall and stay asleep. These will help your mind and body relax without unwanted interruptions.
Stick to a sleep schedule
Try to go to sleep and wake up at roughly the same time each day, including weekends. Your brain and body can get used to this routine, making it easier for you to sleep at night.
Create a bedtime ritual and follow it
Do the same things each night before bed to wind down, whether that means taking a warm bath or shower, reading a book, listening to a relaxing playlist or something else. Try to avoid including the TV, your phone or other devices in this nightly ritual.
Avoid naps, especially in the afternoon.
A mid-afternoon nap may seem like a good idea, but if you fall asleep for more than 20 minutes it can really mess up your sleep later that evening. If you’re starting to feel tired during the day, go on a short walk, drink more water or listen to some music.
Exercise throughout the day
Regular exercise can have many health benefits, including helping you sleep better. But do not exercise too hard too late at night, though—aim for three to four hours before bed so your body and mind have time to relax. Gentle exercises like yoga or tai chi can help you unwind and start your nighttime routine.
Use essential oils
Essential oils can help you unwind. Lavender is one of the most common essential oils used to help the mind and body relax. Other popular relaxing essential oils are ylang ylang, chamomile, bergamot, sandalwood and cedarwood.
Get rid of distractions
Turn off your TV, laptop, phone and other blue-light sources at least an hour before you go to bed. Dimming the lights can also help signal your brain that it is time to start winding down for the night.
Pay attention to what you eat and drink
Try not to be too hungry or full when you go to bed. A light nighttime snack is fine, but try not to eat a big meal within a few hours of going to sleep. Nicotine, caffeine and alcohol can also have an effect on your sleeping habits, so limit those as best you can before bed as well.
Drink some caffeine free tea
If you like to drink something late at night, opt for caffeine free tea. The most popular teas are chamomile, valerian root and passionflower. These and other herbal teas are known for promoting rest and relaxation.
Try a sleep supplement
Melatonin and valerian root are a few common supplements that help support healthy sleep. Both can help you fall asleep faster and stay asleep longer. Start with a low dose and build up from there if necessary.
Make your bedroom cool, dark and quiet
Minimize any noises, lights or other distractions to help wind down for the evening. Use an eye mask, earplugs or a fan to block light and outside noises, or anything else you think would be beneficial in helping you fall and stay asleep. These will help your mind and body relax without unwanted interruptions.
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