10 Ways to Sleep Better at Night

We’ve all had those nights when we just don’t sleep well. The next day might be a little painful to get through, but many of us can usually sleep well the next night. For too many of us, however, sometimes the next night is the same, and when that happens again – it’s time to take a good look at why this is happening. 

Here are 10 ways to sleep better at night:

+Optimize Your Bedroom Environment

Many people believe that their overall bedroom environment is the key factor in getting a good night's sleep. To optimize your bedroom environment, try to minimize external noise, use a low-level artificial light from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.

+Set a sleep schedule—and stick with it

 A regular sleep routine keeps your biological clock steady so you rest better. Go to bed at the same time every night and get up at the same time every morning—even on weekends!

+Limit daytime nappings

Prolonged daytime naps (over 1 hour) can often interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and try to avoid doing so later in the day, and especially in the early evening. 

+Avoid Late-Night Snacking

Late-night eating may negatively impact both sleep quality and the natural release of both growth hormones and melatonin. That being said, a high-carb meal eaten at least 2-3 hours before bedtime may help you fall asleep faster and also improve sleep quality. This is likely due to its effect on the hormone tryptophan, which can trigger sleepiness.

+Include physical activity in your daily routine

Regular physical activity can promote improved sleep. Avoid being active too close to bedtime, however. Spending time outdoors and active every day (walking, biking, etc.) is very helpful as well.

+Stop smoking

Nicotine is a stimulant, so it prevents you from falling asleep. In addition, many smokers experience withdrawal pangs at night. Smokers are 4 times more likely not to feel as well rested after a night's sleep than nonsmokers, studies show, and smoking also exacerbates sleep apnea as well as other respiratory disorders, which can also have a negative impact on a good night's rest.

+Avoid Alcohol

Drinking a couple of drinks at night can negatively affect your sleep and hormonal activity. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns.

+Cut caffeine after 2-pm

That means coffee, tea, and cola. Caffeine is a stimulant that stays in your system for approximately 8 hours, so a cappuccino after dinner, come bedtime, may either prevent your brain from entering deep sleep or stop you from falling asleep altogether.

+Spray a sleep-inducing scent

Certain smells, such as lavender, chamomile, and ylang-ylang, activate the alpha wave activity in your brain, which leads to increased relaxation and helps you sleep more soundly. Mix a few drops of essential oil and water in a spray bottle and give your pillowcase a spritz.

+Regulate Your Bedroom Temperature

Body and bedroom temperature can also profoundly impact sleep quality. As you may have experienced during the summer or when on vacation, it can be very hard to get a good night's sleep when it's too warm. Around 70°F, (or 20°C), is a comfortable, optimum sleep temperature for most people, although this can vary slightly depending on your individual preferences.

Bottom line:

Sleep plays a key role in your health.

If you are interested in optimal health and well-being, then you should make sleep a top priority in your life!

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  1. 17 proven tips to sleep better at night - Healthline
  2. 10 tips to beat insomnia - National Health Service UK
  3. 8 secrets to a good night's sleep - Harvard Medical School

 

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