Are you not sleeping well these days? Looking for effective tips on how to sleep better at night? In this article, I will be sharing my personal tips on how to improve sleep and wake up with a smile.
I know not getting enough sleep can make you feel annoyed, confused, and physically and mentally depressed. It can affect your personal and professional life too.
The suggestions that I am going to give you today are my own experiences, I have tried them all at some point in past years.
All of them may not work for you but I am sure some will surely do. Take a look and see how many of these you already do.
How To Sleep Better At Night
1. Get A Weighted Blanket
Can a heavy blanket really help you sleep better? From my personal experience, yes it does! Weighted blankets create a firm pressure that induces a feeling of calmness; it may also help in managing stress and anxiety.
This is also the reason you sleep better and longer in winter! A heavy and warm blanket provides a feeling of comfort and security by stimulating serotonin which is a mood-boosting hormone. This is going to be of great may help if you are dealing with stressful thoughts. Try it!
2. Create a Calming Bedroom Environment
The environment you live in creates a huge difference in your mental health. If you want your head to be mess-free, It is imperative to have a room with calm and cozy vibes.
This will make you feel comfortable. As soon as you wake up, try making up your bed right away.
Before you leave your room, adjust your things to give your room a clean look. When you return from work, you will have a cleaner room to make you will feel better.
Let some air and sunlight come in, especially in the morning. This was the basic thing that you must do as a daily routine.
Apart from this, you can make certain changes weekly, such as changing your bedsheets and readjusting your dressing table.
Adding some interesting elements in your rooms that make you feel happy, for example, fairy lights or pictures of your friends and family will be awesome.
Make your room the most positive place in your home. How? Read Things To Add To Your Room For Positivity
3. Meditate Before Sleeping
Meditating for 5-10 minutes before going to bed can make you rest better. Does it happen to you sometimes that your mind is so chaotic that you find it hard to sleep despite being very tired?
Well, I faced this issue and after I started meditating before sleep, it actually helped!
I used to do it on my bed sometimes with meditation music which is available on youtube. Meditation decreases cortisol levels which are related to stress and increases melatonin production.
This helps in making you feel more relaxed. There are many studies that show that meditation can help you regulate your brain to sleep better.
Start meditating and notice the difference!
4. Take A Bath Before Sleeping
Have you ever noticed that after bathing you feel more energetic even if your day was very tiring? It is because it changes your body’s energies.
Therefore, bathing is a great way to remove all the stress and tiredness of the day.
Taking a hot bath dilates your blood vessels thereby lowering your stress. Wear loose comfortable clothes to bed. You will start feeling more positive.
You can also add a 5 minutes skincare routine to this. Self-care is always a healer. Read my blog on Self Care Ideas For Weekends.
5. Physical Activity Counts too!
Physical activity not only improves your health but also your mood and even your sleep.
When you do more physical activity in the daytime you get more tired and sleep better, it is as simple as that.
I believe this is something we all will agree on. Studies have shown that people with sleep disorders were less physically active than those who sleep well.
Avoid exercising at night because it is an energizing activity and will give the result opposite of what you actually want. Try to do a 30-minute workout daily.
Engage in more physical activity, for example, avoiding escalators and driving to a nearby place you can simply walk to.
With a good amount of physical activity, you will certainly stop wondering on how to sleep better!
6. Avoid Alcohol and Caffeine
There are a few things that you must avoid before going to bed. If you want to sleep better at night, drinks like alcohol and caffeine can trigger your nervous system making it active.
We all know that caffeine is a stimulant, both mentally and physically. To make your mind relaxed, avoid these drinks or any other food that can affect your sleep.
7. Set a Sleep Cycle
Setting up a sleep schedule is very important for your brain to rest well. It will take 7 to 10 days for you to adjust.
Some of the things that you can do to set up a sleep cycle are – to stick to your sleep schedule, do not take naps in the daytime, should also avoid exposure to light, especially through your phone.
Initially, it may be difficult but if we keep doing it for a few days your body will adjust to it and will make you feel better.
8. Avoid Digital Interactions at Night
Do you know that sleeping next to your phone can seriously mess up your sleep?
Using electronic devices before sleeping can delay the time you actually want to sleep.
The sounds and light keep your brain activated. It is suggested that you should stop using your phones and laptops for at least 30 minutes before going to sleep.
Try to keep technology away from your bed. Put them at a little distance when sleeping.
If you are finding it hard to leave your phone, read my blog on how to stop phone addiction and live life offline.
9. Read Books
I read this article about the surprising benefits of reading before bed and I couldn’t agree more. It says that 6 minutes of reading can reduce stress by 68% which can help you in sleeping and even combating insomnia.
I have been an avid reader since my teenage. I may not read daily to bed but whenever I feel I can’t sleep, I take out a book and it helps!
If you are not someone who reads a lot, try starting with a simpler and easier book.
Keep no deadlines, just follow your interest. Start with just 5 minutes a day. I am sure it is going to help, many of my friends have said it helped them.
10. Listen to Soothing Music
Have you ever realized that whenever you listen to your favorite song your mood just lightens up? It is because music triggers the release of the hormone dopamine that boosts happy feelings.
Music is a great hormone regulator that decreases the level of cortisol and puts you at ease. It also soothes your nervous system.
Thinking about what kind of music should you listen to in bed? Well, I will suggest you experiment with different songs and playlists.
Avoid songs that bring up strong emotions because that may not be a great idea! Instead, try music that is neutral, positive, or calming.
Over To You
These were some of my tips on how to sleep better at night. I hope these will help you and you have a satisfying sleep and an amazing morning!