Are you struggling to get good sleep at night?
Most adults need at least seven to nine hours of sleep per night to function at their best, but not many of us can achieve that goal.
Getting better sleep at night is easier said than done, but there are some simple things you can do to improve your chances of falling asleep and stay asleep for as long as you need to. Keep reading to learn some helpful tips for better sleep.
Seven Tips For Better Sleep
Sometimes winding down at the end of a long day can feel impossible. But getting a good night’s sleep is essential for so many aspects of overall health and wellness, so you must set your body up for success.
If you want to increase your sleep at night, but aren’t sure how to get started, here are seven tips for better sleep that you can start using tonight:
1. Reduce Blue Light Exposure
Your phone, TV, computer, and tablet all emit blue light that can throw off your sleep cycles. Try and reduce your electronic use before bed, or turn on “night mode” that filters out blue light, if it’s available on your device.
2. Don’t Drink Caffeine Too Late
If you’re looking to improve your sleep, it might be time to ditch your afternoon coffee. Drinking caffeine too late in the day can prevent you from falling asleep later.
3. Get Into a Sleep Routine
Try and get into and out of bed at the same (or at least a similar) time each night. For example, if you need to be awake by six in the morning, you should get into bed by at least ten at night.
4. White Noise Machine
White noise for sleep is proven to help you, especially if you live in a busy area with a lot of street noise at night. A white noise machine will drown out excess noise and help you relax. You can choose soothing sounds like a forest, ocean, fireplace, and more.
5. Reduce Alcohol Intake
Alcohol can prevent you from falling asleep and stay asleep. Try and not drink too late at night, or ditch your nightly drink altogether if you can.
6. Find Your Ideal Bedroom Temperature
Being too hot or too cold in the middle of the night can cause you to wake up and disturb your sleep patterns. Try using cooling sheets, or experiment with your ideal sleeping temperature.
7. Take a Melatonin Supplement
If you’re still struggling to calm your mind at night, try an all-natural supplement that encourages sleep, such as melatonin. You can purchase melatonin at any drugstore. Start with a low dose and increase if needed to see how your body reacts. Taking too much can make your body feel tired and sluggish the next day.
Learn More Health and Wellness Tips
These tips for better sleep are a great place to get started, but it might take you a while before you find the bedtime routine that works best for you.
No matter what you do, make sure you get enough sleep because it is important to achieving overall health and wellness. If you’d like more help improving your health, make sure you check out the rest of our website.