5 Tips to Get Better Sleep
Whether it’s kids, work, stress, or anything else keeping you up at night, it’s important to find ways to feel rested. Sleep is the key to feeling refreshed during the day, keeping you productive at work, and most importantly, keeping you healthy. Adults who do not get enough sleep every night are more at risk of obesity, heart attack, stroke, and many other adverse health conditions, according to the National Library of Medicine. Thankfully, there are ways to get better sleep, no matter your situation. This article will cover five of them.
Sleep in a Cool Room
It’s a proven fact that humans sleep better in cooler environments. And while there is no need to turn your room into an igloo to sleep well, keeping the temperature below 20 degrees Celsius (68 F) overnight can help you sleep better. This is because we are more relaxed when our body temperature is kept cooler. Besides, your body temperature will be regulated by your sheets and blankets, hence the recommendation to keep the room cooler.
Most people are already sleeping in dark rooms, but in case you are among those who sleep in a lighted room, it’s time to change that. Much like how an office building should be well-lighted for productivity, your bedroom should be kept dim to allow you to get better rest. By sleeping with little to no light, your brain will be sent signals that it should be resting. Contrary to this, if you sleep in a room with the sun shining in (if you sleep during the day), use a bright nightlight or have other lights on near you, your brain will have a harder time understanding that it should be resting. You will take longer to fall asleep and have less deep of a sleep.
Put Down Your Phone
Although it may be convenient and enjoyable to read, play games, or watch a movie on screens before sleeping, being exposed to screens before bed can ruin your sleep. By putting down your phone or shutting off the TV at least one hour before bed, both your brain and eyes can enjoy better rest, as they will have had a break from blue light for a longer period of time before sleeping.
Turn Down the Noise
In this world, there are two kinds of people — those who can sleep in loud places and those who need complete silence to sleep (OK, some people are somewhere in between). If you are able to sleep in loud rooms, it’s best not to. This is because although you may manage to fall asleep, your sleep is more likely to be disturbed and less deep than if you were to sleep somewhere quieter.
However, if you feel that the only way to fall asleep is with background noise, there is no harm in having a bit of noise near you, such as a fan blowing or a white-noise machine. These types of noises are not enough to alter one’s sleep in most cases.
Stick to a Sleep Schedule
Finally, for the best sleep every night, it’s important to stick to a schedule. This means going to sleep and waking up at the same time every day, weekday or weekend, work day or not.
By resting for the same amount of time every night and during the same hours, your body’s internal alarm clock will know exactly when it should be winding down to rest and when it should wake you up naturally. This can take some time to develop but is sure to help you sleep better once achieved.
If you have been lacking sleep, many things may be causing it. However, by knowing the tips and tricks to get a better night’s sleep, you can feel refreshed daily. Sleep well!