Bedtime is meant to be a serene period for you to unwind and recharge for the upcoming day. However, it is not uncommon to find it challenging to relax.
Whether you struggle to fall asleep or simply desire to enhance the quality of your sleep, these ten best tips to sleep better can help you get more out of your sleep while feeling well-rested the next day.
10 tips to help you sleep better
Here are 10 tried and true tips you can use to get a better night’s sleep. From the busy parent to the stressed student to the over-exerted professional, there’s an option on this list to help everyone get a good night’s rest.
1. Turn off screens an hour before bed
The blue light emitted from electronic devices such as smartphones, tablets, and computers can disrupt the body's rhythm. This disruption can lead to difficulty in falling asleep and can negatively impact the overall quality of sleep.
It is important to be mindful of the effects of blue light exposure and take steps to minimize its impact, such as using blue light filters, dark mode on your devices, or wearing blue light-blocking glasses.
Ensuring that you power down your screens at least an hour before bedtime will preserve the restfulness of your sleep.
2. Turn down the temperature
A cooler bedroom sleep environment (around 65 degrees Fahrenheit) is optimal for a restful night.
If the room is too warm, it’s challenging to find a comfortable state of relaxation, which causes restlessness and constant tossing and turning throughout the night.
This can disrupt the quality of sleep and leave you feeling fatigued and drained the next day.
If possible, program your thermostat to lower the temperature one hour before bedtime to give you a chance to cool down and settle in for an uninterrupted night of rest.
You can also use a fan to cool the room if you don't have the ability to adjust the thermostat.
3. Go to bed at the same time every night
Creating a consistent sleep schedule can significantly improve your sleep quality. Going to bed at the same time every night reinforces your body’s sleep-wake cycle and promotes better sleep throughout the night.
This habit can help you fall asleep faster and wake up more refreshed.
Remember, consistency is key, so try to stick to your bedtime, even on weekends or days off. Set alarms to remind yourself to wind down and head to bed.
4. Create a bedtime routine
Establishing a calming pre-sleep routine can effectively signal your body that it's time to wind down and prepare for a restful night's sleep.
Consider incorporating activities such as reading a captivating book and immersing yourself in its intricate plot and vivid characters. Or engage in a peaceful meditation session, where you can find solace in the stillness, clear your mind of clutter, and promote deep relaxation.
5. Invest in a comfortable mattress and pillows
Your bed plays a significant role in your sleep quality. Ensure your mattress and pillows are comfortable and supportive. While some prefer a firmer mattress, others may find a softer surface more comfortable.
Knowing your sleep preferences can help you choose the best bedding and mattress for your needs.
Southshore Fine Linens offers luxurious pillow covers that envelop your pillows in a soft, protective layer with the highest quality fabrics.
6. Avoid napping during the day
While a quick nap can be refreshing, long or frequent naps during the day can sabotage your sleep habits.
Napping can disrupt your natural sleep-wake cycle and make it difficult to fall asleep at night, especially if you're taking your naps later in the day.
If you really need a nap, limit it to 20 minutes and try to take it in the early afternoon or late morning. This can recharge you without compromising your nighttime sleep.
7. Keep your room dark and quiet
Creating the right environment can greatly enhance your sleep habits. A dark, quiet room signals your body that it’s time for rest.
Consider using blackout curtains or an eye mask to block out light. Earplugs, fans, or a white noise machine can help drown out noise. You can also remove, turn off, or block any ambient light glowing from your electronics in your room.
These simple changes can make a big difference in improving the quality of your sleep and helping you wake up refreshed each morning.
8. Eat lightly at night
Consuming heavy meals close to bedtime can negatively impact your sleep habits. Your body needs time to digest, and lying down too soon after eating can cause discomfort or heartburn. Here are some adjustments you can make:
- Aim for lighter, easily digestible meals in the evening
- Try to finish eating at least two hours before bed
- Avoid spicy or fatty foods that can trigger heartburn or indigestion
- Stay hydrated, but limit fluids before sleep to avoid nighttime bathroom trips
These strategies can enhance your sleep quality as well as your overall digestion.
9. Avoid caffeine, nicotine, and alcohol close to bedtime
These substances can significantly disrupt your sleep. Caffeine and nicotine are stimulants that can keep you awake, while alcohol, despite making you feel sleepy initially, can interfere with the quality of your sleep.
Try to avoid these substances for at least several hours before bedtime to ensure a more restful night's sleep.
10. Exercise regularly
Physical activity can help you fall asleep faster and enjoy deeper sleep. Exercise can boost your mood, reduce stress, and tire you out, making it easier to relax at night.
However, timing is important. Avoid heavy exercise close to bedtime as it can stimulate the body, making it harder to fall asleep.
Aim to complete your workouts at least a few hours before you plan to go to bed for optimal sleep benefits.
Is 6 hours of sleep okay for one night?
While it's occasionally okay to get 6 hours of sleep in one night, consistently doing so is not recommended.
According to the Sleep Health Foundation, healthy adults typically need between 7 and 9 hours of sleep for optimal function and health.
Although some people may feel they can function on 6 hours or less, this can lead to a poor sleep schedule, resulting in sleep deprivation and potential physical and mental health issues.
Why do I feel less tired with less sleep?
This might be attributed to individual differences or the body's short-term adaptation mechanisms.
However, it is important to note that prolonged and consistent lack of sufficient sleep can have detrimental effects on both physical and mental health.
These effects can manifest as:
- Persistent fatigue
- Decreased cognitive function
- Weakened immune system
- Compromised memory
- Increased risk of chronic diseases
So don’t let yourself fall into the trap of thinking that less sleep is better. Think of your energy like a bank account — you need to continually deposit energy into it in order for it to be available when you need it.
Experience the best sleep with Southshore Fine Linens
At Southshore Fine Linens, we provide the best quality products to help you get a perfect night's sleep. From our luxurious quilt sets to our deep pocket queen sheets, we have something to elevate your experience.
Our commitment to quality, comfort, and affordability makes Southshore Fine Linens one of the best places to find everything you need for a peaceful slumber.