Getting a good night’s sleep is essential for overall health and well-being. Unfortunately, many people struggle with insomnia or other sleep disorders. According to the National Sleep Foundation, about 35 percent of adults report that they get less than the recommended seven hours of sleep per night.
Not getting enough sleep can lead to a whole host of health problems, including obesity, heart disease. If you are one of those people, don’t worry – we have some tips for you! In this article, we will discuss some of the best ways to improve your sleep habits and get the most out of your slumber.
What Disrupts Sleep?
Before we go, let’s take a look at the factors that can disrupt sleep. One of the most common culprits is stress.
When we are stressed, our bodies produce more of the hormone cortisol, which can make it difficult to fall asleep and stay asleep.
Other factors that can disrupt sleep include:
- Certain medications
- Bed partner
- Sleeping environment
How to Improve Sleep?
Now that we know what can disrupt sleep, let’s take a look at some of the best ways to improve your sleep habits.
#1 Get Rid of Disruption
The first step to good sleep is to get rid of anything that might disrupt your slumber. This means creating a dark, quiet, and cool environment in your bedroom.
If you have a bed partner, make sure they are on board with this plan and understand that you need uninterrupted sleep. If you have pets, consider giving them their own space to sleep so they don’t disturb you during the night.
You might also want to invest in some earplugs or a white noise machine to help block out any outside noise.
#2 Create a Good Sleep Environment
As we mentioned, your bedroom should be dark, quiet, and cool. But there are a few other things you can do to make it more sleep-friendly.
For starters, try to keep the electronics out of the room. This means no TV, no laptops, and no phones in bed with you. The light from these screens can disrupt your sleep.
You might also want to invest in some blackout curtains or a sleep mask to help keep the light out. And if you have trouble falling asleep, try reading a book or taking a bath before bed.
Both of these activities can help relax your mind and body so you’re more likely to fall asleep when you hit the pillow.
#3 Change the Temperature
The ideal sleep temperature is between 60 and 67 degrees Fahrenheit. So if your bedroom is too hot or too cold, it could be affecting your sleep.
If you’re not sure what temperature is right for you, experiment until you find a comfortable range. And make sure to keep the thermostat at a consistent temperature throughout the night.
#4 Make Some Lifestyle Changes
If you’re having trouble sleeping, some lifestyle changes may be in order.
For instance, if you drink caffeine late in the day, it could be disrupting your sleep.
Try cutting out caffeine after lunch and see if that makes a difference.
#5 Track Your Sleep
Tracking your sleep may be helpful to get you out of sleeping trouble.
There are a number of apps and devices that can help you do this.
Tracking your sleep can help you identify patterns and figure out what’s disrupting your sleep.
#6 Eat at the Right Time
Eating too close to bedtime can disrupt your sleep.
Try to eat dinner at least a few hours before you go to bed.
And if you’re hungry at night, try a light snack that won’t make you feel too full or give you indigestion.
#7 Create a Pre-bedtime Ritual
Creating a ritual to do before bed can help you relax and get into a sleep-friendly state of mind.
This could involve taking a bath, reading a book, or writing in a journal.
Find something that works for you and stick to it every night.
#8 Disconnect from Smart Devices
It’s hard to relax when you’re constantly checking your phone or tablet.
Try to disconnect from electronics at least 30 minutes before bed.
This will help you wind down and prepare for sleep.
You can also try using an app that dims the blue light from your devices, which has been shown to improve sleep quality.
#9 Talk to Your Bed Partner
If you’re struggling to sleep, talk to your bed partner about it.
They may be able to help you come up with a plan to improve your sleep habits.
For example, you could take turns getting up with the baby so that each of you gets a good night’s rest.
You could also try sleeping in separate beds if one person snores or has sleep apnea.
Talking about your sleep problems can also help to reduce stress and anxiety, which can further improve sleep quality.
#10 Take Regular Exercise
Exercise can help to improve sleep quality by reducing stress and anxiety and improving the quality of your sleep.
It can also help to regulate your body’s natural sleep cycle.
However, it’s important to avoid exercising too close to bedtime, as this can make it harder to fall asleep.
#11 Get Some Suitable Bedroom Furniture
If you’re not comfortable with your current bed, it might be time to invest in a new one.
A comfortable bed and mattress are essential for a good night’s rest.
All in all, there are many things you can do to improve your sleep. We hope the tips we’ve shared have given you some ideas on how to get started. If you would like more personalized advice or help implementing these changes, please don’t hesitate to reach out to us for assistance.
Besides, it’s also important for parents to help their children develop better sleep hygiene with tips for children of every age and how to create the perfect space for a good night of sleep.
A good night’s sleep is essential for a healthy and productive life, so let’s work together to make sure you’re getting the most out of your slumber! What steps will you take tonight to ensure a better night’s sleep?