Sleeping Better: 8 Tips for Getting a Good Night’s Rest

Introduction

Sleep is essential for our physical and mental health. But unfortunately, many of us struggle to get enough sleep or experience poor quality sleep. If you’re having difficulty sleeping, it’s important to identify the underlying issues and take steps to make changes in your lifestyle. Here are 8 tips to help you get a good night’s rest.

Stick to a Sleep Schedule

Going to sleep and waking up at the same time each day can help regulate your body’s internal clock and improve sleep quality. According to a study published in the journal Sleep Medicine Reviews, “Establishing a regular sleep-wake schedule is the cornerstone of good sleep hygiene.”

Benefits of sticking to a consistent sleep schedule include:

• You fall asleep faster
• You stay asleep longer
• You feel more alert during the day
• You have better concentration

Here are some tips for maintaining a regular sleep schedule:

• Go to bed and wake up at the same time every day, even on weekends
• Choose a bedtime that allows you to get 7–8 hours of sleep per night
• Avoid napping during the day
• Expose yourself to natural light when you wake up

Reduce Caffeine Intake

Caffeine is a stimulant found in coffee, tea, energy drinks, soda, chocolate, and other products. While it can provide a temporary boost of energy, it can also interfere with your ability to fall asleep or stay asleep. The National Sleep Foundation recommends avoiding caffeine 6–8 hours before bedtime.

Here are some strategies for reducing caffeine intake:

• Switch to decaf or herbal tea in the afternoon
• Limit the amount of coffee you drink in a day
• Replace sugary sodas with water or sparkling water
• Avoid energy drinks, especially close to bedtime

Exercise Regularly

Regular physical activity can help you fall asleep faster and improve your overall sleep quality. According to the American Academy of Sleep Medicine, “exercising regularly may reduce the time it takes to fall asleep and increase the length of sleep.”

The type and amount of exercise will depend on your fitness level and goals. Generally speaking, the Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

• Moderate aerobic activity includes walking, hiking, jogging, swimming, biking, and dancing
• Vigorous aerobic activity includes running, jumping rope, and playing sports such as basketball and soccer

For best results, aim to finish your workout 3–4 hours before bedtime.

Create a Relaxing Bedtime Routine

Creating a calming bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Examples of activities that promote relaxation include reading, listening to music, taking a warm bath, stretching, and writing in a journal.

Ideas for creating a relaxing bedtime routine include:

• Turn off all screens an hour before bed
• Read a book or magazine in bed
• Take a hot shower or bath
• Listen to soothing music
• Write down any worries or thoughts
• Stretch or practice yoga poses
• Diffuse lavender essential oil

Avoid Electronics Before Bed

The light emitted from electronic devices (cell phones, laptops, TVs, etc.) can interfere with your brain’s ability to produce melatonin, the hormone responsible for regulating your sleep cycle. According to the National Sleep Foundation, “using electronic devices right before bed can make it harder to fall asleep, and using them during the night can disrupt sleep.”

To avoid disruption to your sleep, try these tips:

• Shut down all electronics at least an hour before bed
• Charge your phone away from your bed
• Don’t watch TV in bed
• Put your laptop away for the night

Manage Stress and Anxiety

Stress and anxiety can cause difficulty falling asleep, frequent awakenings, and early morning wake-ups. To help manage stress and anxiety, try these techniques:

• Practice deep breathing exercises
• Write down worries or thoughts in a journal
• Talk to a friend or family member
• Set realistic expectations for yourself
• Try progressive muscle relaxation
• Engage in activities that reduce stress, such as yoga or meditation

Conclusion

Getting a good night’s rest can be challenging, but it’s not impossible. By sticking to a consistent sleep schedule, reducing caffeine intake, exercising regularly, creating a relaxing bedtime routine, avoiding electronics before bed, and managing stress and anxiety, you can start getting better quality sleep and feeling more rested during the day.