Tips for Better Good Night Sleep | 18 Simple Ways for Better Night Sleep

Tips for Better Good Night Sleep | 18 Simple Ways for Better Night Sleep

Better Good Night Sleep directly affects our mental and physical health. Fall short and it can take a serious toll on our daytime energy, productivity, emotional balance, and even our weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. Getting a good night sleep may seem like an impossible goal when we’re wide awake at 3 a.m., but we have much more control over the quality of our sleep than we probably realize. Just as the way we feel during our waking hours often hinges on how well we sleep at night, so the cure for sleep difficulties can often be found in our daily routine.

A good night sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on our hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help us eat less, exercise better, and be healthier. Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep. If we want to optimize our health or lose weight, getting a good night sleep is one of the most important things we can do.

Healthy sleep habits can make a big difference in our quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Here are some Tips for Better Good Night Sleep :

1.           Increase Bright Light Exposure During the Day

Our body has a natural time-keeping clock known as our circadian rhythm. It affects our brain, body, and hormones, helping us stay awake and telling our body when it’s time to sleep. Natural sunlight or bright light during the day helps keep our circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%. While most research involves people with severe sleep issues, daily light exposure would most likely help us even if we experience average sleep. Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.

2.           Reduce Blue Light Exposure in the Evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Again, this is due to its effect on our circadian rhythm, tricking our brain into thinking it’s still daytime. This reduces hormones like melatonin, which help us relax and get deep sleep. Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

3.           Don’t Consume Caffeine Late in the Day

Caffeine has numerous benefits and is consumed by 90% of the U.S. population. A single dose can enhance focus, energy, and sports performance. However, when consumed late in the day, caffeine stimulates our nervous system and may stop our body from naturally relaxing at night. In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality. Caffeine can stay elevated in our blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if we’re sensitive to caffeine or have trouble sleeping. If we do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

(Also Read : Tips to Stay Hydrated in Summer)

4.           Keep in Sync with Our Body’s Natural Sleep-Wake Cycle

Getting in sync with our body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If we keep a regular sleep-wake schedule, we’ll feel much more refreshed and energized than if we sleep the same number of hours at different times, even if we only alter our sleep schedule by an hour or two.

5.           Try to Go to Sleep & Get up at the Same Time Every Day

This helps set our body’s internal clock and optimize the quality of our sleep. Choose a bed time when we normally feel tired, so that we don’t toss and turn. If we’re getting enough sleep, we should wake up naturally without an alarm. If we need an alarm clock, we may need an earlier bedtime.

6.           Avoid Sleeping In—Even on Weekends

 The more our weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms we’ll experience. If we need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows us to pay off our sleep debt without disturbing our natural sleep-wake rhythm.

7.           Fight After-Dinner Drowsiness

If we get sleepy way before our bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If we give in to the drowsiness, we may wake up later in the night and have trouble getting back to sleep.

8.           Be Smart About What We Eat & Drink

Our daytime eating habits play a role in how well we sleep, especially in the hours before bedtime.

Limit caffeine and nicotine : We might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt our sleep, especially if we smoke close to bedtime.

Avoid big meals at night : Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Avoid alcohol before bed : While a nightcap may help us relax, it interferes with our sleep cycle once we’re out.

Avoid drinking too many liquids in the evening : Drinking lots of fluids may result in frequent bathroom trips throughout the night.

Cut back on sugary foods and refined carbs : Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull we out of the deep, restorative stages of sleep.

(Also Read : Obesity : A Great Threat to Human Health)

9.           Sleep on Comfortable Mattress & Pillows

Make sure our mattress is comfortable and supportive. The one we have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect us and objects that might cause us to slip or fall if we have to get up during the night.

10.                       Reduce Irregular or Long Daytime Naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect our sleep. Sleeping in the daytime can confuse our internal clock, meaning that we may struggle to sleep at night. In fact, in one study, participants ended up being sleepier during the day after taking daytime naps. Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality. However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night. If we take regular daytime naps and sleep well, we shouldn’t worry. The effects of napping depend on the individual.

11.                       Improve Our Sleep Environment

A peaceful bedtime routine sends a powerful signal to our brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to our environment can make a big difference to our quality of sleep.

Keep our room dark, cool, and quiet

Keep noise down : If we can’t avoid or eliminate noise from neighbors, traffic, or other people in our household, try masking it with a fan or sound machine. Earplugs may also help.

Keep our room cool : Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Make sure our bed is comfortable : Our bed covers should leave us enough room to stretch and turn comfortably without becoming tangled. If we often wake up with a sore back or an aching neck, we may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.

Reserve our bed for sleeping : By not working, watching TV, or using our phone, tablet, or computer in bed, our brain will associate the bedroom with just sleep, which makes it easier to wind down at night.

12.                       Optimize the Bedroom Environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. These factors include temperature, noise, external lights, and furniture arrangement. Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues. In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished. To optimize our bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure our bedroom is a quiet, relaxing, clean, and enjoyable place.

13.                       Set the Bedroom Temperature

Body and bedroom temperature can also profoundly affect sleep quality. As we may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm. One study found that bedroom temperature affected sleep quality more than external noise. Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on our preferences and habits.

14.                       Relax & Clear the Mind in the Evening

Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. In one study, a relaxing massage improved sleep quality in people who were ill. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization. Try out different methods and find what works best for us.

15.                       Take a Relaxing Bath or Shower

A relaxing bath or shower is another popular way to sleep better. Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster. In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep. Alternatively, if we don’t want to take a full bath at night, simply bathing our feet in hot water can help us relax and improve sleep.

16.                       Exercise Regularly — But Not Before Bed

Exercise is one of the best science-backed ways to improve our sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia. One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night. In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18%. Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. However, some studies show no negative effects, so it clearly depends on the individual.

17.                       Don’t Drink Any Liquids Before Bed

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy. Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others. Although hydration is vital for our health, it’s wise to reduce our fluid intake in the late evening. Try to not drink any fluids 1–2 hours before going to bed. We should also use the bathroom right before going to bed, as this may decrease our chances of waking in the night.

(Also Read : Incredible Benefits of Drinking Hot Water)

18.                       Learn Ways to Get Back to Sleep

It’s normal to wake briefly during the night but if we’re having trouble falling back asleep, these tips may help:

Stay out of our head : Hard as it may be, try not to stress over our inability to fall asleep again, because that stress only encourages our body to stay awake. To stay out of our head, focus on the feelings in our body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.

Make relaxation the goal, not sleep : If we find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate our body.

Do a quiet, non-stimulating activity : If we’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue our body that it’s time to wake up.

Postpone worrying and brainstorming : If we wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping us awake, make a note of it on paper and fall back to sleep knowing we’ll be much more productive after a good night’s rest.