Although it may not seem like it, asleep is something you can learn. It’s essential to be aware of the things you can do to get a good sleep so that you lower your odds of health problems and increase your quality of life.
In our fast-paced, modern world, good sleep is more important than ever for our physical and mental health. Unfortunately, many of us find it difficult to get the quality sleep we need. If you’re struggling to get a good rest, try out some of these 63 proven tips for better sleep and make sure your room is comfortable.
1. Make sure your room is comfortable
Make your own cozy bedroom retreat. Your space should contain anything that brings you happiness and relaxation. The perfect lighting, a soothing color scheme or just a ton of pillows on your bed. If you enjoy being in your room and can unwind, it will create better sleep experience overall.
2. No Light one Hour before going to bed
If you’re struggling to fall or stay asleep, it might be because you’re exposing yourself to too much light before bedtime. This Light inhibits your brain’s production of sleep-inducing melatonin, which is essential for a good night’s rest. REM sleep plays an important role in dream interpretation, memory formation, emotional processing, and healthy brain development – so make sure you get enough!
Meditation can help you to have a better sleep at night by calming your mind and relaxing your body. When done before bedtime, meditation can reduce insomnia and sleep troubles by promoting overall calmness. You can try our Playlist with a variety of different ambience sounds
4. Sleep at the right temperature
According to most doctors, the best and most comfortable sleep comes from keeping your room temperature at 60-67 degrees Fahrenheit (15.6-19.4 degrees Celsius) while you sleep. Though, it is worth noting that this may vary slightly depending on the person.
Almost everyone knows that working out can be beneficial to both your body and your mind. Some recent studies have found that moderate-intensity exercise won’t impact your sleep if you complete it at least 1 hour before bedtime. So, if you’re looking to wind down for the night, make sure you finish up your workout a few hours before hitting the hay!
6. stop overthinking (calm your mind)
If your mind is racing and you can’t seem to stop thinking, try using simple articulatory suppressions to interrupt your thoughts. This technique is used to control subvocal rehearsal of items in a memory test or experiment by making the participant perform a distracting verbal task, such as counting.
7. Get up and do something for 20 minutes
If you can’t sleep, getting out of bed and going to another room may help. Do something calming like listening to music or reading a book. But try not to use any devices with screens (to avoid blue light) since lying awake in bed for too long can be bad for your health and disrupt your sleeping schedule.
8. Don’t look at the Watch
Constantly checking the time stresses your mind and makes it difficult to fall asleep when you see that fewer minutes have passed than you wanted.
9. wear socks
One of the simplest ways to keep your feet warm at night is by wearing socks. This improved blood circulation helps release more heat through your skin, which can prevent cold feet and interrupted sleep.
10. wash your face
Taking the time to wash your face before going to bed has several benefits – even if you don’t wear makeup! Not only will washing help clear pores, but it also provides a refreshing feeling that can calm your mind and make it easier for you to relax.
11. Use a weighted blanket.
The pressure from a weighted blanket encourages relaxation by reducing your heart rate and promoting deep breathing.
12. Don’t sleep with your hair up.
Wearing your hair up at night can creates unnecessary breakage and give you headaches if it’s tied too tightly. It’s best to leave your hair untied, especially if you’re using an overnight product in your hair. First comb it with a wide-tooth comb and tie it in a loose braid before going to bed.
13. Don’t eat late in the evening
If we eat late at night, the muscles that digest and metabolize our food can’t rest, which leads to acid reflux and other problems like blood sugar management, weight gain, and high blood pressure.
14. have a routine
A routine before bed can do wonders for your body and mind. It can help you relax and fall asleep more easily. Maybe you listen to calming music or sounds, take a warm bath, or do some relaxation yoga poses.
15. Reduce irregular or long daytime naps
Although napping provides some benefits for healthy adults, taking a nap at the wrong time of day or for too long can have negative effects and make it difficult to sleep at night.
16. don’t use to much caffeine during the day
Caffeine has the potential to both reduce your sleep time by interrupting your inner clock, or – for some people with ADHD – have the opposite effect and make you tired.
17. have a fix bed and wake up time
According to circadian rhythm, our bodies rely on consistency. Many things happen around the clock including sleep which we typically do at about the same time every day. By waking up at a set time each day, you could improve your quality of sleep, decrease insomnia and side effects from sleep deprivation.
18. get some sunshine
Sunlight exposure during the day can promote better sleep at night. The increased warmth from sunlight affects your Circadian Rhythm, or “body clock.” Additionally, bright light increases production of the hormone cortisol, which has calming effects and reduces stress levels.
19. The right Pillow
How you sleep at night could be solved by the type of pillow you use. If you want it to be just perfect, then find one that’s as thick as the distance between your ear and outside shoulder; this will give you the perfect height. Stomach sleepers may need a soft pillow or no pillow at all- placing a second under their stomach and pelvis might help to prevent back pain.
20. Listen to a Podcast
A Podcast can help your mind to distract and keep from worrying and help you to relax and sleep. There are several podcasts out there designed exactly for this purpose.
21. take a warm bath
If you’re feeling stressed and struggling to sleep, a warm bath can help relax you and make you drowsy.
22. use the 4-7-8 method of breathing
The 4-7-8 breathing method is designed to help you focus on your breath and slow it down. This can help to reduce stress levels and clear your thoughts.
23. get a massage
For a sleep-inducing massage, use slow strokes that cover a large surface area. Gliding movements are especially helpful in activating the parasympathetic nervous system. You can choose to target your whole body or just specific areas like your feet or head.
24. Don’t eat heavy food before bedtime
When you eat a large meal before going to sleep, your metabolism slows down and this can cause weight gain.
25. drink something warm
Drunk something warm to help induce sleep, such as:
– Hot Apple Cider
– Cranberry Wassail
– Hot Chocolate
26. Listen to soft sounds
Some people appreciate melodies, others find natural ambiances like rainfall and thunderstorms or animal noises like crickets more pleasing. If those don’t strike your fancy, you can also try different types of noise, such as white noise, pink noise, or blue noise. We have a variety of different videos for you that you are welcome to test
27. get the right mattress
Choosing the perfect mattress is a science. But it’s more than with it. It’s the best way to improve your sleep experience. The most common types of mattresses are innerspring, foam and hybrid.
28. wear comfortable clothes
It boils down to looking and feeling your best– regardless of how that manifests. If you feel better in a simple shirt or rather naked, it doesn’t matter. The key is simply being comfortable.
29. read a book
Reading for just six minutes can make you significantly more relaxed, which means if you read one chapter of a book you enjoy before bedtime, it can help improve your sleep. But choose something lightweight that won’t require too much mental energy to follow, like a feel-good romance novel instead of a dense history book.
30. write a journal
Writing about your day in a journal and reflecting on it afterwards can help you to wind down and feel more relaxed at the end of the day.
31. Optimize your bedroom environment
Creating a comfortable sleeping environment is key to getting a good night’s rest. Consider adjusting the light, temperature, and colors in your bedroom to match your personal preferences. You should also make sure you have the right blankets, pillows, Bed and mattress for your sleeping type.
32. take a shower
There’s nothing like a hot shower before bed to make you feel refreshed and relaxed.
33. do sport
Not only are physical activities excellent for your wellbeing and body, but they can also improve the quality of your sleep. It doesn’t have to be intensely vigorous; even 30 minutes of yoga or a leisurely walk can help you relax and get a better night’s rest.
34. Don’t drink before bed
If you drink too much before bed, it can disrupt your sleep by causing you to wake up often to urinate. If you’re thirsty, have a small glass of water instead. This will help you stay hydrated and avoid waking up during the night.
35. make your bed
Isn’t it more enjoyable to sleep in a made-up, clean bed? This can help get you into the right frame of mind where you’re looking forward to going to sleep.
36. clean your bedroom
A clean environment improves your mood and overall quality of life. Additionally, dusting off surfaces regularly will improve the air quality.
37. fresh air
circulate the room to replace old, stale air with new, fresh air.
38. Wash your mattress and sheets
Although it’s impossible to put a mattress in a washing machine, there are ways you can clean it. In fact, doing this regularly is beneficial.
39. Make an effort to manage stress and anxiety
Throughout the day, stress directly affects your sleep. Try to get rid of it if possible, and if not, don’t be afraid to ask for help; stress also impacts your health.
Sexual intercourse can help you to improve your sleep. After an orgasm your body releases a hormone that induce drowsiness. If there is no partner you can have Sexual intercourse with, masturbating is also worth a try.
41. avoid Blue Light from screens before going to bed
Blue light is especially disruptive to your body’s natural sleep rhythms. It blocks the production of melatonin, a hormone that helps regulate our wake-sleep cycles. That’s why it’s best to avoid using screens (computers, phones, tablets) in the hours leading up to bedtime.
42. Stop working right before sleep
If you work right before you go to bed your head has no time to switch off and this leads to a long sleepless night.
43. do something against snoring
If you want to improve your sleep quality and decrease snoring, switch up your sleeping position. Instead of lying on your back, try sleeping on your side. You can also purchase an anti-snoring appliance from most drugstores.
45. drink enough water
Although you may be tempted to drink a lot of water right before bed, it’s more beneficial to drink smaller amounts throughout the day so that you don’t get thirsty in the middle of the night.
Relax your muscles and prepare for a good night’s sleep by stretching your shoulders, arms, legs, and back before bed.
48. take melatonin before sleeping
Melatonin is a hormone your brain excretes in response to darkness. It regulates your circadian rhythms. Light exposure at night blocks melatonin production.
49. listen to white noise (or other noise)
White noise is created when different frequencies are played at the same time, resulting in a consistent power spectral density. It has been known to help people focus and fall asleep easier.
50. wear a sleep mask
Sleep masks help you fall asleep by covering your eyes and blocking out any incoming light, whether it be from the moon, streetlights, or light sources in the room. Some sleep masks even come with earmuffs to block out sound as well.
51. Don’t Eat/watch movies on your bed
Your bed should be a place of rest. Eating on your bed or watching a movie before you go to sleep can give your brain the wrong signal and cause sleepless nights. Your brain should associate sleep with your bed. Therefore, move activities such as eating, Netflix or gaming to the couch.
52. wear a smart sleep mask
Smart sleep masks are often able to give users precise light control, more effective sound muting, and other benefits.
53. reset your body clock
It is generally unhealthy to stay up all night and sleep during the day, but sometimes our internal clocks shift, and we find ourselves doing just that. Try slowly adjusting your schedule back to normal, and you may find yourself sleeping better as a result.
54. turn brightness down on your devices after 6pm
If you want to get a good night’s sleep, avoid bright screens at least one hour before bed. Bright light can reduce melatonin production in your brain and disrupt your sleep cycle.
55. turn on sleep mode on your phone
You can finally get a restful night’s sleep without worrying about being jolted awake by phone calls, social media notifications, or other unwanted noises from your device.
56. Don’t drink alcohol
Too much alcohol consumption will make you spend more time in deep sleep and less time in the Rapid Eye Movement (REM) stage of sleep, which is importance for your body’s needs.
57. Try earplugs
If you’re struggling to sleep due to outside noise, try earplugs to block it out entirely.
58. Put a pillow between your knees
By placing a pillow between your knees while you sleep, you allow your spine and pelvis to stay in their natural positions. For some people, this can also lead to less back or hip pain. If you’re someone who likes to sleep on their back, try doing so with a pillow beneath your knees.
59. Keep your pets out
Having your dog sleeping netxt to you in bed may be adorable, but it’s not the best idea. In fact, more than half of dog owners will attest to their dog waking them up at some point in the middle of the night.
60. Fill your room with the scent of lavender.
Years of research and study have shown that Lavender oil is an incredibly effective way to help you relax. Simply put a few drops on your temples or use it as a spray on your pillow, and you should be feeling its effects in no time.
61. Try sleeping on your side.
If you typically sleep on your back, try lying on your side instead. You can use pillows to prop yourself up in this position. It may feel strange at first, but it could help alleviate any sleeping problems you’re experiencing.
62. Swap your mattress.
You can improve your sleeping habits by switching sides of your mattress every few months. The reason being that over time the shape of the mattress adapts to your usual sleeping position. By rotating, or flipping, it causes the mattress to realign back into its designated positions for restful sleep.
63. If you share a bed, get separate blankets.
I know it can be cozy sharing a blanket with your partner. But this usually only lasts until you fall asleep. A simple solution would allow each of you to have your own blankets, which in turn would increase the quality of sleep for both of you.
There are many things you can do to help improve your sleep quality. There are plenty of solutions that can work for you. If you’re struggling with sleepless nights, try some of the tips we’ve provided and see if they make a difference.