{"id":5056,"date":"2020-02-27T13:34:56","date_gmt":"2020-02-27T12:34:56","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=5056"},"modified":"2021-12-08T10:43:15","modified_gmt":"2021-12-08T09:43:15","slug":"how-to-sleep-better","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/how-to-sleep-better\/","title":{"rendered":"How to Sleep Better: 7 Tips for a Good Night\u2019s Sleep"},"content":{"rendered":"

Want to learn <\/span>how to sleep better<\/span> and longer? Do you know what you should do if you spend half the night tossing and turning, unable to get some shut-eye? Or if you get up feeling as tired as when you went to bed? Don\u2019t want to turn to sleep medication, but you are unsure of which natural remedies work best? Think you are eating or drinking things you shouldn\u2019t before hitting the hay? We\u2019ve got the answers for you.\u00a0<\/span><\/p>\n

Read on for the best, easiest, and simplest ways to improve your slumber.\u00a0<\/span><\/p>\n

1. Stick to a Sleep Schedule\u00a0<\/b><\/h2>\n

How can I stay asleep for 8 hours?<\/span> It\u2019s all about the routine. Studies have shown time and time again that having a sleep routine is one of the best ways to improve the quality and quantity of your sleep.<\/span><\/p>\n

Consistency works wonders\u00a0<\/b><\/h3>\n

Did you know that your body has its own internal clock that regulates your sleep and wake times? Also known as the <\/span>circadian rhythm<\/span><\/a>, it affects your brain and body, basically telling you when it\u2019s time to get up and when you should call it a day. A well-regulated circadian rhythm is a crucial part of <\/span>good sleep hygiene<\/span>.<\/span>\u00a0<\/span><\/p>\n

Listen to your body. Choose a bedtime when you normally feel tired, and stick to it. Try to wake up at similar times, too. Waking up without an alarm clock might be a tall order, but if you hit the snooze button too many times in the morning, you might need an earlier bedtime.\u00a0<\/span><\/p>\n

Don\u2019t cheat on weekends<\/b><\/h3>\n

Yes, it\u2019s tempting to sleep in on Saturdays and Sundays, but try not to. One of the best <\/span>tips for better sleep<\/span> is to remember that the more you alter your sleep schedule and <\/span>night routine<\/span>, the more you will disrupt your internal clock, and the poorer your sleep quality will be.<\/span><\/p>\n

Skip daytime naps<\/b><\/h3>\n

Naps<\/span><\/a> can be a great way to combat daytime sleepiness, but only if you limit them to 15 or 20 minutes in the early afternoon. Any longer than that, and they might have the opposite effect, making you feel even more drowsy.<\/span><\/p>\n

Another tip on <\/span>how to sleep better<\/span>: avoid after-dinner naps. <\/span>Sleeping after eating<\/span> is never a good idea, as it can cause digestive problems. Furthermore, taking a cat nap after a big meal will further disrupt your sleep schedule. Do something else instead, such as washing the dishes, folding your laundry, or chatting with a friend. Anything mildly stimulating is better than late afternoon naps on the couch.<\/span><\/p>\n

2. Get Exposure to the Right Kind of Light\u00a0<\/b><\/h2>\n

To ensure maximum sleep quality, you need to learn what light to avoid and what type of light can actually <\/span>improve sleep<\/span>.\u00a0<\/span><\/p>\n

Avoid artificial <\/b>blue light\u00a0<\/b><\/h3>\n

Using tech before bed is harmful in itself because it keeps your brain working overtime and delays sleep, but the <\/span>blue light<\/span> from devices is even more detrimental to your sleep quality.\u00a0<\/span><\/p>\n

Simply put, ALAN (Artificial Light At Night) tricks your brain into thinking it is still daytime, which stops you from drifting off to sleep. So, if you want to work on your big presentation for a few more minutes before bed (let\u2019s face it, it will be a couple of hours), try not to.\u00a0<\/span><\/p>\n

Therefore, to <\/span>sleep better<\/span>, turn off all electronic devices, i.e., all sources of artificial light, which will not only stop the <\/span>blue light<\/span> from messing with your brain, but it will also help you unwind and relax. <\/span>Technology<\/span><\/a> makes our lives easier in so many ways, but sometimes, a break from smartphones and tablets is just what you need.\u00a0<\/span><\/p>\n

Sleep in the dark<\/b><\/h3>\n

Darkness is essential to sleep. Any kind of light can interrupt your sleep, so if you\u2019re looking to <\/span>improve sleep quality<\/span>, it\u2019s best to block out any unwanted light during the night by using blackout curtains or a sleeping mask.<\/span><\/p>\n

If you need light, let\u2019s say to go to the bathroom, use a nightlight with a red bulb, as these have longer wavelengths, which is less disruptive to sleep. If possible, put the nightlight in a different room or out in the hallway to make sure it doesn\u2019t disturb your sleepiness.<\/span><\/p>\n

Get as much sunlight as you can\u00a0<\/b><\/h3>\n

Exposure to bright, daytime light helps balance your circadian rhythm and promotes <\/span>good sleep <\/span>habits. Don\u2019t believe it? Well, it\u2019s true. <\/span>Research has shown<\/span><\/a> that just two hours of bright light exposure throughout the day results in two more hours of sleep and 80% improved sleep efficiency.\u00a0<\/span><\/p>\n

If, for some reason, you can\u2019t get enough sunlight during the day \u2013 for example, if you work the night shift or if you are a night owl, you can always try a light therapy box. They mimic natural light, and although they are not as good as the real thing, light therapy boxes are quite effective.\u00a0<\/span><\/p>\n

3. Get Better Sleep by Creating the Right Environment\u00a0<\/b><\/h2>\n

\"How<\/p>\n

Where you sleep is another important factor that has a huge impact on your sleep quality.\u00a0<\/span><\/p>\n

Use your bedroom just for sleep and other nighttime activities<\/b><\/h3>\n

Declutter your bedroom by removing anything that suggests it doubles as an office or gym, and try to create a soothing environment. If you can see your bedroom as your personal haven from the outside world, it will help you fall asleep more easily and quickly.\u00a0<\/span><\/p>\n

Choose the right color<\/b><\/h3>\n

Studies on <\/span>how to sleep better at night naturally<\/span> show that bedroom color has a great impact on the quality of sleep. But, it may surprise you to learn that pastels are not the way to go, and that the best color for your bedroom is actually blue.\u00a0<\/span><\/p>\n

The blue color on the walls sends a message to your brain that you are in a calm environment, thus lowering your heart rate and blood pressure and getting your body all set for a long night\u2019s rest.\u00a0<\/span><\/p>\n

Get the right mattress and pillow\u00a0<\/b><\/h3>\n

Some of the most important <\/span>things to help you sleep<\/span> well are a good quality mattress, bedding, and pillows.<\/span><\/p>\n

Sleeping on an uncomfortable mattress can do more damage than just keep you up at night. Numerous studies have shown that an old or worn-out mattress, or even a mattress that is not best suited to your needs, can cause lower back and shoulder pain, as well as neck stiffness, and sometimes even chronic pain.\u00a0<\/span><\/p>\n

A brand new mattress, on the other hand, can <\/span>improve sleeping<\/span> habits and your health. It\u2019s important to remember that there is no such thing as the best mattress and pillow. There are only the best ones for <\/span>you<\/span><\/i>,<\/span> depending on how you sleep, your age, and your health needs. One thing is universal about mattresses, though. The average life expectancy of a high-quality mattress is 9 to 10 years, so make sure you get a new one once this period expires.\u00a0<\/span><\/p>\n

Using comfy pillows and clean bedding is another tip on <\/span>how to get better sleep<\/span>. They make the bedroom more inviting and pleasing to the eye, and they provide you with the right back and neck support while you sleep.\u00a0<\/span><\/p>\n

Lower the noise and temperature\u00a0<\/b><\/h3>\n

The best environment to sleep in is the one that is quiet, cool, and dark. If you have a partner who snores, or if you live on a busy street, quality earplugs might be a good investment.<\/span><\/p>\n

Room temperature is also very significant when it comes to <\/span>getting better sleep<\/span>. It doesn\u2019t matter if you are a hot or cold sleeper, experts agree that the ideal bedroom temperature is 65\u00b0 F. Anything drastically lower or higher is sure to cause problems. And that\u2019s not all! Studies have shown that lowering the temperature in the bedroom can also help you go out like a light, as well as go back to sleep more easily if you wake up during the night.\u00a0<\/span><\/p>\n

4. Watch What You Eat and Drink<\/b><\/h2>\n

One of the <\/span>ways to sleep better<\/span> is to stop raiding the fridge at night and start eating the right kind of food during the day.\u00a0<\/span><\/p>\n

What to avoid?\u00a0<\/b><\/h3>\n

The best thing is to avoid big meals, especially late at night. Refined carbs, like bread, pasta, or rice, as well as sugar, can have a detrimental effect on your sleep. Spicy and heavy food can also cause indigestion and heartburn, interrupting your <\/span>sleep patterns<\/span> and causing you discomfort throughout the night. On the other hand, a light snack before bed could sometimes promote drowsiness, but only if you eat the right kind of food.<\/span><\/p>\n

What foods make you sleepy?<\/b><\/h3>\n

A turkey sandwich with whole-grain bread or yogurt and cereal is the perfect bedtime snack. Other types of food that can make you sleepy include bananas, kale, and nuts \u2013 basically anything that is rich in tryptophan.<\/span><\/p>\n

Tryptophan is an amino acid found in protein foods that acts as a precursor to sleep-promoting compounds serotonin and <\/span>melatonin<\/span><\/a>. You don\u2019t need high levels of tryptophan to feel sleepy. For instance, turkey contains small amounts of the acid, and just think how drowsy Thanksgiving dinner makes us.<\/span><\/p>\n

What to drink to sleep faster?<\/b><\/h3>\n