Did you know that somewhere between 50 and 70 million Americans deal with sleep issues?
Learning how to sleep through the night is a challenge, and people covet just a few hours of uninterrupted sleep. Even if people don’t have kids, pets, or loud noises waking them up, it can be difficult to get to sleep and stay asleep.
Continue reading this article to learn how to get better sleep.
1. Give Yourself Time to Unwind
If you’re completely tired, it might be easy to pass out, but that usually doesn’t result in the best sleep.
If you know there are things that get your pulse racing—try to avoid them. That could be thriller movies, dramatic conversations with friends and family, or anything else you can think of that gets your blood pumping.
2. Limit Screens Before Bed
What are some things to do before bed that can help your sleep quality?
Well, blue light isn’t great for getting to sleep. Since the light is so bright, it can suppress melatonin production, which means it will be more difficult for you to get to sleep.
Cutting off the television, phone, and computer about an hour before bed is the best strategy to prepare for a good night’s sleep.
3. Pick the Right Mattress, Pillow, and Bedding
Whether you’re looking for the softest mattress ever or you prefer something on the firm side, make sure you use a mattress that works best for your needs.
If you’re a back or side sleeper, then a soft mattress will be fine for you. On the other hand, if you are a stomach sleeper, that’s going to cause some problems with your neck.
Having the right pillow will make sure your neck is aligned right during the night. Bedding also plays a large role because you’ll be more comfortable in cozy bedding.
There are a lot of options when it comes to choosing a mattress, but that doesn’t mean you have to go lay on a bunch of different ones. There are a lot of online companies that will allow you to buy and try their mattresses for one hundred days or even more to see if it’s the right fit.
4. Get Out in the Sun During the Day
Exposing yourself to sunlight during the day will help you stay awake when you need to and will allow you to get to bed when the time comes. Your brain, body, and your hormones will work together to keep you awake when it’s light and let you go to sleep when it’s dark.
If you stay inside where it’s always a little dark, your body will get confused and won’t be able to do what it needs to do. Even if you get a lamp and keep the area bright, it will be helpful when you aren’t able to get out in the sun.
5. Avoid Late Night Caffeine
If you want to sleep during the night, avoiding caffeine is a good strategy. Caffeine is a stimulant and will get your body going.
Most people think of caffeine, and they immediately think about coffee, but you might consume caffeine in other ways. You may drink tea or eat chocolate and get too much caffeine, which won’t help you when it comes time to crawl beneath the sheets.
6. Reduce Daytime Napping
Sometimes, people can’t sleep because they simply aren’t tired enough.
Do you feel the call of your bed during the day? It’s easy to fall asleep during long and exhausting days.
A little ten or fifteen-minute power nap shouldn’t do any harm, but if you go beyond that, you might not be able to sleep when it comes time to. If you keep feeling like you are tired and you want to nap, you should find the brightest light around and wake yourself up.
7. Stay Consistent With Sleep and Wake Times
Keeping your sleep and wake times the same will help your body cooperate with you. If you are always waking up and going to sleep at different times, your body will work against you.
Your brain and body want to help you out, but if you don’t create that routine, it will be difficult.
8. Make an Ideal Sleeping Spot
If you try to sleep in an environment that doesn’t welcome sleep, it can be pretty hard to get your brain to turn off when you close your eyes.
Get rid of any clutter in your bedroom. If your bedroom has heaps of clothes, papers, or anything else that is out of place, that can hinder your sleep.
Some people also find burning incense or diffusing essential oils helps them relax and sleep.
Painting your walls a soothing color will help you ease into a restful night of sleep as well.
9. Keep It Cool at Night
You’ve probably noticed that you sleep better when the room is cooler, but you might not know why.
Your body cools by expanding blood vessels in your skin, and if your room’s temperature is too hot or too cold, it may change the way your body’s temperature drops. The temperature in your room plays a major role in how well you can sleep.
Since sleeping in warmer temperatures can cause problems, you might notice challenges if you sleep on a memory foam mattress. These mattresses often trap heat and make you feel toastier than you should.
Now You Know How to Sleep Through the Night
Now you know the most important tips for how to sleep through the night. Use these tips when you want to sleep, and you’ll feel like a new person in the morning.
Do you want to learn more about how to improve your life or other related topics? Continue looking through our blog for more content like this.