Getting sufficient sleep is increasingly important as we navigate our busy and sometimes stressful lives. If you wake up exhausted too frequently, you might be wondering, “How can I get more and better sleep?” That’s why we collected four of the best tips for getting sufficient sleep and are sharing them with you in this article.
Getting enough high-quality sleep is very important for your general health and well-being. O improve the quality of your sleep schedule, try following these five tips:
- Sleep in a dark, quiet space with a cool temperature
- Exercise during the day
- Stay off screens for at least two hours before bed
- Keep a regular sleep schedule
In the rest of this article, we’ll explain each of these recommendations in more detail and offer advice for incorporating them into your nightly routine. So, to learn more about feeling rested every day, keep reading!
5 Ways To Get More and Better Sleep
Sleep in a Restful Environment
Studies have shown that most people get optimal sleep in a dark, quiet room, and around 65 degrees Fahrenheit. Of course, different people have different needs, so feel free to adjust these recommendations if necessary! If you need to make modifications to your bedroom, these products might help:
- Blackout curtains
- White noise machine or app
- Warmer or cooler blankets
- Socks – some people have an easier time falling asleep when their feet are warm
Get Some Exercise
If you find your mind racing and your body feeling active when you’re trying to go to sleep, you might benefit from more exercise in your everyday life. Make sure to time your workout session at least 1.5 to 3 hours before bedtime. Otherwise, the rush of endorphins might wake you up even more!
Stay Off Screens
Phone, tablet, and laptop screens emit large amounts of blue light, which can interrupt your circadian rhythm. Plus, the constant flow of new information can make your mind think you need to stay alert and awake. Experts suggest that you stay off screens for at least 30 minutes before going to bed, and even longer is preferable. Try reading a book before bed to help you beat this habit.
Keep a Regular Sleep Schedule
Your circadian rhythm is your body’s internal clock that tells you when to wake up and when to go to sleep. It interacts with light, dark, and other environmental factors to keep your body balanced and healthy. Waking up and going to sleep around the same time each day helps your body by giving it a predictable foundation.
Don’t stress if you’re naturally a night owl or early bird. The best sleep schedule is one that incorporates your own natural tendencies. As long as you’re getting up and going to bed around the same time every day, the time of day doesn’t make a difference.
We hope these four tips gave you some ideas for getting better sleep, in terms of both quantity and quality! Even the smallest adjustments can make a big difference.