Tips For A Good Night's Sleep

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One of the things I do well with is sleeping. Because of this, I know a thing or two about sleep. Here are some of my best tips to follow to get a good night's sleep. 

 

1. Get Sufficient Daily Exercise

 

One thing everyone should be doing is getting sufficient exercise. Exercise can benefit not only your health but can directly benefit your sleep. On the days where you exercise, you're likely going to feel less restless. This alone can help improve your ability to not only fall asleep but to remain asleep. However, when you exercise is important. After all, exercise is stimulating. Because of this, you don't want to exercise too close to your bedtime. When it gets late, your body begins to produce its sleep hormone known as melatonin. This is a hormone that is directly responsible for regulating your sleep. While screens are fine if they relax you, ideally you want to stay away from blue light. Wearing blue-light-blocking glasses would be recommended. If not, you can turn on a blue light filter on your phone. As long as your television is far enough away, it shouldn't ruin your sleep due to blue light exposure.  Therefore, if you exercise too close to your bedtime, you risk having your body delay the release of melatonin which can make it difficult to fall asleep and ruin the quality of your sleep, thereby impacting on your learning and work. 

 

2. Do Something Relaxing

 

This might seem rather obvious, but the better you can relax at night, the better off your sleep will be. Because of this, you will want to prioritize doing things that relax you before going to lay down. While a lot of people may steer you clear of screens before bedtime, it's perfectly fine if that's what relaxes you. If you find that watching TV is a relaxing activity, you can do it. Some of the other things that you can incorporate into your bedtime routine are reading a book, doing some yoga, or even taking a warm bath. While screens are fine if they relax you, ideally you want to stay away from blue light. Wearing blue-light-blocking glasses would be recommended. If not, you can turn on a blue light filter on your phone. As long as your television is far enough away, it shouldn't ruin your sleep due to blue light exposure. 

 

3. Find Some Sleep Music

 

When you are looking to improve your sleep, picking some relaxing tunes may be a good way to do it. Listening to either calming music that suits you or relaxing nature sounds can be a good way to drown out the noise that is distracting you.Be mindful of what you are putting into your body. Try to avoid eating too heavily at night. Likewise, avoid spicy foods that could cause you indigestion or other issues. You also want to avoid eating anything that has too much sugar. Always avoid caffeine later in the day and at night. Try to incorporate less caffeinated beverages later in the day. If you live in a busy city, this can be a good way to improve your sleep. Use the Calm app or find playlists on YouTube that can help you sleep better. 

 

4. Eat Better

 

The way you eat can improve or reduce the quality of your sleep. If you want the best sleep quality, you'll want to improve your diet. Be mindful of what you are putting into your body. Try to avoid eating too heavily at night. Likewise, avoid spicy foods that could cause you indigestion or other issues. You also want to avoid eating anything that has too much sugar. Always avoid caffeine later in the day and at night. Try to incorporate less caffeinated beverages later in the day.

 

5. Light, Temperature and Comfort

 

You need to focus on optimizing your bedroom for better sleep. Try to make your room as dark as possible. This can help to ensure that your melatonin production is optimal. Likewise, you want to avoid having your room too hot. Your room needs to be cool to help your body decrease its internal temperature to help you not only fall asleep but to stay asleep too. Ensure that your mattress is supportive and comfortable, take advantage of the best Black Friday mattress deals and enjoy a great night’s sleep.