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Try These 7 Simple Tips for Better Sleep Each Night

Try These 7 Simple Tips for Better Sleep Each Night

Sleep deprivation can have immense negative effects on your physical and emotional health. And yet, 50-70 million Americans have a sleep disorder and 35 percent report getting less than seven hours of sleep per night.

There are a number of reasons why good sleep is hard to come by, and the problem varies per person. But thankfully, there are also helpful remedies anyone can try for better, longer, deeper sleep.

7 Tips for Better Sleep Tonight

The following tips will help set you up for deeper, more restful sleep each night. You can try them in any order and choose the ones that fit your life, schedule, and situation best.

1. Do a Relaxing Activity Right Before Bed

Sometimes it’s hard to turn off your mind right before bed because it hasn’t had enough time to wind down.

Think about the activities you do right before getting into bed.

If they’re stimulating, like your smartphone, being on your computer or tablet, or watching an exciting show or playing a video game, or stressful, like finishing up some work, checking emails, or thinking through what all you need to do tomorrow, it’ll be much harder to get into a state of calm.

Replace these activities with something you enjoy that’s also soothing and doesn’t get you worked up. Some examples could be:

  • Reading a good book or magazine
  • Journaling your thoughts (a great way to “let go” of any stressors or frustrations you’ve been holding onto all day)
  • Listening to calming music
  • Taking a relaxing bath or shower
  • Talking about your day with a partner, friend, or family member (or calling them on the phone if you don’t live with them)
  • Doing some yoga for anxiety or stress relief before bed
  • Making a warm cup of herbal tea or other alcohol- and caffeine-free drink you like
  • Engaging in some calming yoga, meditation, deep breathing, or prayer

Having a regular ritual that is relaxing and that you enjoy gives you something to look forward to each evening and also gives you permission to rest and get into a state of mind for sleep.

2. Get Exercise During the Day

According to the National Sleep Foundation, as little as 10 minutes of regular aerobic exercise per day can greatly improve your sleep quality at night. It can even help reduce your risk of developing restless leg syndrome, sleep apnea, and other common sleep disorders.

Make a point to get some form of exercise every day, such as:

  • Walking or jogging (outside, on a track, or on a gym treadmill)
  • Riding a bicycle or stationary bike
  • Doing yoga or tai chi
  • Dancing (in your home or in a class!)
  • Using an elliptical, stairmaster, or rowing machine
  • Swimming
  • Rock climbing or hiking

If you’re not used to working out regularly, start small with just 10 minutes a day and work up from there. If you tend to get bored with exercise, try using a cardio machine while watching a TV show on a phone or tablet or reading a book.

If you already work out but still struggle with good sleep, try increasing your workout time, especially cardio exercise, for a week or two and see if that makes a difference. Even a little can go a long way.

3. Create an Ideal Sleep Environment

Your environment in the hours leading up to bedtime can have a big impact on sleep quality. Consider the following.

Light

Too much light can interfere with your body’s internal clock, leading it to think it’s daytime. At least a couple hours before bed, keep the lights in your room dim and avoid using lit screens or overhead lights.

When it’s time to sleep, try to keep your room completely dark. If light filters in from outside, try using blackout curtains or a sleep mask.

Room Temperature

Most people sleep best in cooler temperatures—anywhere between 60 and 72 degrees Fahrenheit. This is because your body temperature naturally decreases when you start to sleep, so having a cool room is conducive to that.

If you can, try reducing your thermostat temperature at night or buying a room fan to increase airflow and keep you cooler as you sleep.

Noise

Finally, make sure your room is free of sleep-disrupting noise distractions. If your partner snores or your neighbors are noisy late into the night, for example, try using ear plugs, a white noise machine, or a fan to drown out distractions.

4. Try Natural Sleep Aids

The right sleep aids can help support a better night of sleep.

Melatonin is a really common one that’s been used by sleep strugglers for decades now. Melatonin is a hormone the body produces to regulate sleep and synchronize your circadian rhythms for proper sleep-wake timing.

Melatonin is used in supplement form to help you fall asleep and stay asleep through the night while promoting natural sleep patterns and more relaxed, restful sleep. You can take melatonin in a number of forms, including tablet, lozenge, liquid, or chew.

Other supplements that have been used to promote better sleep include:

5. Check Your Sleeping Position

Keep in mind the way you’re sleeping could be affecting your quality of slumber too.

According to WebMD, it seems the best sleep position is one your side in the fetal position or with your back straight.

If you typically sleep on your stomach, know that it can lead to neck or lower back pain and more tossing and turning.

And sleeping on your back can cause snoring, which can disrupt your sleep and cause problems with your carotid artery that sends vital blood to your face, neck, and brain. Back sleeping is also a bad position for those prone to sleep apnea, as it can encourage pauses in breathing or shallow breaths.

Try switching to side sleeping as you drift off and see if it makes a difference for you.

6. Check Your Mattress and Pillows

It makes sense that what you sleep on each night would affect your sleep. And yet, many people sleep on the same mattress or pillows for years without much of a thought.

Make sure the mattress you have is supportive and comfortable for you. If you’ve had it more than 9-10 years, it’s probably time for a replacement.

Also, make sure the pillows you use are supportive of your sleep positions and don’t cause neck pain. If you struggle with allergies that keep you up, look for hypoallergenic pillows.

(Another tip: Try adding a few drops of a calming essential oil, such as chamomile or lavender, to your pillow before going to sleep.)

7. Avoid Alcohol, Tobacco, or Too Much Food in the Evening

What you put in your body right before bed can have a strong impact on your sleep.

Avoid tobacco or alcohol at least three hours and caffeine at least six hours before bed.

It’s also best to have dinner at least 2-3 hours before bedtime, and sooner if possible. If you’re often hungry before bed and it keeps you up, try having a light snack about 45 minutes before you go to sleep.

Sleep deprivation is a common problem, but it doesn’t have to be a forever problem. Try the tips for better sleep above and overall, see what you can do to reduce stress and take care of yourself. Make sleep an ultimate priority in your life—and know that doing so can positively impact everything that matters most to you.

Apr 13th 2018 Nature's Ideal

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