6 Tips to Help You Sleep Better at Night.
Sleep is an important function that human beings need to do to feel refreshed and be more productive during the day. A balanced sleep routine is very essential as it contributes to a person’s overall health and well-being. Here are 6 tips that could help you sleep better at night:
- Set your phone to “Do Not Disturb”.
To have a good night’s sleep, you need to ensure that your night is free from distractions such as phone calls and phone notifications. There is already a feature that takes care of such distractions for a set period, available on both Apple and Android devices called “Do not Disturb”. You could also try putting your phone on silent. Enabling this feature on your phone will help you sleep better at night as you won’t be distracted by phone calls and annoying phone notifications.
- Try to go to bed early.
As the saying goes “early to bed, early to rise, makes a man, healthy, wealthy, and wise”, going to bed early can help you get an adequate amount of sleep. The National Sleep Foundation guidelines recommend that adults with good health need between 7 and 9 hours of sleep per night. Sleeping early at night gives you a better sleep quality, improves your memory, gives you more energy, and makes you feel happier.
- Ensure that your sleeping environment is conducive
Ensuring that your sleeping environment is conducive is very important when having a good night’s rest. You need to make sure your mattress is comfortable, your pillows are fluffy, and that your blanket/comforter is comfortable as well. Setting the temperature of your bedroom according to the weather condition can also make your sleeping environment conducive. Ensuring that your bedroom is tidy and that your bed is nicely laid can help you sleep better.
- Take a bath before going to bed.
Taking a hot bath before bed will keep you refreshed and relaxed right before bed. Research shows that taking a hot bath before bed could help you go to sleep more quickly. The hot water changes the body’s core temperature so that you go to bed with a lower temperature. Taking a bath before bed can give you stress and anxiety relief, lower blood pressure and boost your immune system.
- Avoiding eating late at night.
When you eat late at night, you end up going to bed feeling very heavy and sometimes uncomfortable. Even drinking a lot of fluids right before bed could interrupt your sleep as you would get up to use the toilet in the middle of your sleep. Eating a large meal right before bed can negatively affect the quality of your sleep. I recommend not eating after 6:30 pm or eating light foods at night if you get hungry.
- Listen to calming audio.
Listening to calming music or ASMR right before you go to bed can help you have a better sleep routine. Research suggests that listening to Autonomous sensory meridian response (ASMR) audio can slow a person’s heart rate, causing a state of relaxation. Try listening to these sounds with noise-canceling headphones to really feel their effects. You can find ASMR audio and other calming sounds on meditation apps like Calm and Headspace.
A good sleep routine is very essential when trying to have a healthier lifestyle. When you get enough sleep you can lower your chances of having serious health problems, like diabetes and heart disease. You can get better quality of sleep by going to bed early, making your bedroom tidy, getting a comfortable mattress, and much more.
