“The greatest asset anyone could have is the ability to get a good night’s sleep.”
Well, isn’t that the truth? We all crave a comfortable, uninterrupted and an overall good night’s sleep which makes us fully refreshed to face the morning with vigour. Unfortunately, it does not seem to happen that easily for many of us. If you often toss and turn on your bed struggling to fall asleep at night, then this article is for you.
Read on for 10 practical and proven ways to improve your sleep.
- Create a good bedtime routine
One of the most effective ways of improving your sleep is getting into a relaxing bedtime routine every day that signals your body to cool down and get ready to sleep. This could include a few easy stretches to relax any tension in your muscles, taking a nice warm bath and winding down in general. This is one of the key basics of a good night’s sleep.
- Create a good atmosphere
A good sleep requires a good atmosphere. The human body is naturally designed to go to the sleep mode when it is dark. The artificial lights that surround us can interfere with this natural reaction. Therefore, make sure your bedroom is only dimly lit if needed. Try to have the temperature slightly cold, and make sure there is good ventilation.
- Cut caffeine
A coffee or two a day can make the bad days better, but the intake of caffeine before you go to sleep can drastically interfere with the quality of your sleep. If you are having trouble sleeping, it is recommended that you cut any intake of caffeine at least 6 hours before going to the bed.
If you’re looking for a mid-afternoon energy boost, you can always replace your coffee with a matcha; you’ll still enjoy a caffeine boost, but without the sharp spike and crash often associated with coffee. A standard serving of matcha contains just one fifth of the caffeine contained in a standard cup of coffee. What’s more, the caffeine in matcha is released slower in the body, keeping the energy levels up for longer.
So cutting out those coffees can dramatically improve your sleep. If you’re a real coffee addict, try making your coffee a morning regime; you can have a rich cup of coffee in the morning to celebrate a good night’s sleep.
- Eat lightly
While some might say eating a lot makes them drowsy and helps sleep better, it can actually be harmful to your overall sleep and health in long-term. It is important that you do eat, since a hungry stomach never leads to a good sleep, but reduce the fats and the portion of the food you eat.
- Put digital devices away
It might feel good to browse memes on the internet till you fall asleep, but using digital devices just before sleeping can affect your eyes and your sleep in general. Make your bedtime a digital-free zone. Let yourself be detached from the rest of the world for a while, and enjoy the bliss that comes from within.
If you are wondering what you are going to do now that you do not have your phone, you can always curl up on your blankets and read a book the old-fashioned way. The rhythmic movements of your eyes when you read would likely make them tired and slowly put you into a comfortable sleep.
- Have a comfortable bed
Your bed also plays a big part in the quality of your sleep. It is fine to go budget-friendly in all the other aspects of your house, but if there is one thing you should splurge on for your house, it is your bed! Get some extremely comfortable pillows, good quality bed sheets, a fine mattress and a bed that you feel so comfortable that you drift away to sleep right away at the end of every day.
- Put on slow relaxing music
Even as infants, slow and rhythmic sounds had the power to put us into a sleep mode. Find a few wordless and relaxing songs that you can play in the background as you sleep. It will help your mind get to the alpha and beta states more quickly.
Mindfulness meditation is another very effective way of helping your mind and the body calm down, eventually leading to a peaceful sleep. Take slow deep breaths and center your attention to the rhythm of your breathing, while clearing your mind of all other interfering thoughts. You will surely drift to sleep after a while.
- Try sleep therapy
If none of the above methods works, you might need to get some professional help since it could be a graver situation than what it seems. Sleep problems are curable, and you will surely be able to work it through with the help of a therapist.
Thanks to Michael Thurston for sharing this article on how to improve your sleep. Michael is the creator of the Five Minutes More a blog about sleep and everything sleep related. He is passionate about the idea that everyone can find ways to improve their life and health through better sleep