All about the fitness and health lifestyle
All about the fitness and health lifestyle

Tips for Better Sleep

Last Updated:
January 13, 2022

Tips for Better Sleep

Getting enough sleep is essential for both our physical and mental health. However, many people do not prioritize sleep properly, which leaves them tired and irritable. There are so many factors that can interfere with a good night’s sleep, from stress at work, and home responsibilities, to illness and disruptions. While you may not have control over these factors, you can create a bedtime routine to help you relax and wind down. Below are several tips for better sleep that you can utilize immediately.

Tip #1 - Set Up Your Bedroom For Relaxation

This may seem obvious but having a relaxing and comforting bedroom is key to helping you fall asleep quickly and easily. To maximize your comfort consider;

  • Investing in a mattress that is comfortable and supportive to avoid back pain
  • Ensuring your pillow offers proper support to avoid neck pain
  • Buying high-quality sheets and blankets that are comfortable to the touch. Consider having summer bedding that will keep you cool in hotter months and winter bedding to keep you warm in the cooler months.
  • A weighted blanket can add additional comfort for those struggling to relax.
  • The temperature of your room, most people actually sleep better when it is cooler. Thus, you may want to invest in a fan to help bring the temperature down.

You should also aim to minimize any distractions in your bedroom at bedtime. This includes, minimizing light disruption, removing devices, keeping the room quiet, or using white noise to eliminate unpleasant noises. More tips for better sleep and relaxation include using essential oils like lavender, which adds a natural aroma to the room while helping you relax, or taking a bath before bed.

Tip #2 – Prioritize your Sleep Schedule

To take control of your sleep schedule to improve how you sleep and ensure that you prioritize your body’s needs. Follow the strategies below to create a sleep plan that works for you and your schedule.

Set a Wake Up Time

Your body can not become accustomed to a healthy sleep routine if you do not have a set wake up time. Therefore, you should pick a wake up time and stick to it, no matter what day of the week it is. Ensure your wake up time works for your schedule so you aren’t feeling rushed in the morning.

Build Sleeping into Your Schedule

You should ensure that you are getting the recommended amount of sleep each night. First work out how much sleep you need, then, look at when you need to wake up and work backwards to find your bedtime. Where possible, aim to give yourself extra time before your ideal bedtime to wind down and relax.

Adjust Your Schedule Gradually

The best way to create a long-lasting sleep schedule is to gradually adjust your current schedule. Ensure that you make smaller adjustments over time to get your body used to the ideal schedule you choose.

Tip #3 – Create a Wind Down Routine

The lead-up to your ideal bedtime is a crucial part of your day. Poor habits before bedtime are one of the biggest contributors to sleep problems. Changing your habits will take time, however, it is worth it. Try to create a consistent routine that helps you to relax and slow your brain down before bedtime. Start by lowering the lights, and disconnecting from devices like mobile phones, tv, etc at least 30 minutes before bedtime. Then, consider reading, listening to soothing music, or practicing yoga to help you have a better sleep.

By utilizing the above tips for better sleep, you have the power to take control of your sleep schedule and get enough sleep for your needs. Remember that consumption of alcohol, caffeine and sugary foods close to bed can also affect your sleep patterns so try to avoid these as much as possible. Additionally, exercising can help promote better sleep, so consider a regular workout routine to really optimize your sleeping habits.

magnifiermenu linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram