Just getting more sleep sometimes isn’t quite enough – the quality of sleep is important, too. There’s no use in sleeping for 12 hours every night if you’re constantly waking up, for example.
Getting a good night’s sleep will not only help you be more focused throughout the day, but also let your body rejuvenate and heal. By some research, sleep also lowers the pain threshold so a regular good-quality sleep is absolutely essential.
Ready for some tips on how to get good sleep every night? Then read on.
1. Relax before bed
If you have problems with tossing and turning in bed, it’s probably because your body hasn’t winded down yet. It may be because you worry too much (see #8) or are not really physically tired. To tell your body that it’s time to rest, you can try one of the relaxation techniques: try deep breathing, visualisations, or meditation.
2. Time your meals
The time at which you eat your meals can significantly influence your sleep patterns and the quality of sleep. While pre-bedtime snacks are allowed, you shouldn’t binge on heavy foods in the middle of the night. Dinner should be taken at least about 4 hours before bed. That’s all because in order for your organism to get a good overall rest, all of it must be resting. Eating a large meal before bed will keep your organs up, digesting the food.
3. Take naps if needed
Sometimes, there’s not enough time in the night to get all the needed sleep. On those occasions, you should take a nap in the afternoon, but never longer than 30-60 minutes or else it will interfere with your sleep schedule. Make sure to never nap in the few hours before going to bed as well.
4. Make your bedroom colder
If your room is too warm, it can cause you to get a lighter sleep with lots of waking up. Unless your sleep is fine and `just need a warm room to get up in the morning, try lowering the temperature in your bedroom at night. You can also use a timed thermostat to automatically warm it up again in the morning.
5. Take melatonin
If you’re having problems with getting enough sleep, sleeping pills shouldn’t be your first thought. Rather, consult your doctor about taking melatonin.6.
6. Try polyphasic sleep
Are you on an irregular work schedule or would just like to sleep less? If so, there actually is a solution. You could try what is called polyphasic sleep. The idea is to take a couple of short naps throughout the day and go through REM phases (that’s when you’re the most asleep) more quickly.
7. Dim the lights
Light is one of the most important aspects of sleep. Light lets our bodies know when it’s time to wake up and fall asleep. Unfortunately, this was especially useful before we invented things like fire and electricity. Now, we can easily turn on the light even in the nighttime. This confuses our ‘inner clock’ so we need to be more careful on what we’re doing in the evenings. As mentioned on our other posts and in the newsletter, we shouldn’t be using iPads, phones, and the rest of illuminating devices. At night, it’s also best to make your bedroom completely dark. If needed, use a sleep mask to trick your brain into thinking it’s dark.
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8. Take 30 min to worry before bed
If you’re having problems with worrying too much in bed, make it a rule to take a few minutes out of each day to worry. Make a list of things you’re worried about, and think about them, then postpone worrying to the next day. It’s silly, but it’s much better than staying up awake the whole night. Keep in mind that things seem a lot more scary at night than they do in the day. Try out our 10 seconds exercise to fall asleep!
9. Block out the noise
Similarly to the light, not many people are able to sleep when there’s a lot going on around them. Make sure that your bedroom is noise-proof, and that nobody will bother you in your sleep. If needed, use ear-plugs or a white noise machine to block out any unwanted sounds.
10. Sleep schedule
Again, the most important thing is to simply get used to a consistent sleep schedule. It will not only help you fall asleep faster and get up more easily, but will also improve the quality of your sleep. As you’re getting enough hours of sleep, you will also go through multiple sleep phases which makes you more rested in the morning.
And so there they are, 10 tips on how to get good sleep every night. Would you add anything? Make sure to also read our article on getting more sleep for even more ideas on how to improve sleep. See you there!