Home > sleep > things that will help you sleep better
I know how hard it can be to sleep when you're feeling anxious, frustrated, or otherwise over stimulated. But don't worry! There are plenty of things (some as simple as a warm drink) that will help you get your much needed zzzs.
1. Get rid of the TV in your bedroom, it will distract you
TV in the bedroom can ruin your sleep quality and affect your dreams. Keep the room dark and quiet, and install a clock radio next to your bed so you can wake up peacefully, instead of being jolted awake by morning cartoons before work. One of the biggest reasons I recommend getting rid of the TV in your bedroom is because of the blue light that it emits. The short wavelength of the light that is emitted from the TV screen is what affects your sleep. This wavelength is unnatural and actually blocks your pineal gland from the restful melatonin it is trying to release. Simply getting rid of the TV can be a huge step toward better sleep.
2. Sleep on a firm mattress to prevent back pain
When you sleep on a mattress that is too soft, it can cause you to sink into the mattress. This can cause your hips to not be aligned properly with your back. This can cause your spine to curve. This is known as a "sagging" mattress. The reason you sink into a mattress is because it is too soft. The reason your hips sink into the mattress is because your mattress is too short. The old saying "You sink in to what you sleep on" is true because you are not aligned properly with your spine. This is the main reason firm mattresses are recommended over soft mattresses. A firm mattress will keep your spine aligned properly. This will help relieve back pain.
3. Create a sleep schedule and stick to it
If you are looking for ways to sleep better, it might be time to create a sleep schedule and stick to it. If you have a sleep schedule, you will know when to go to bed and when to wake up, so you will have a better chance at going to bed at a decent hour. Here are a few tips to help you create a sleep schedule and stick to it: Wake up at the same time every day. Even on the weekends. This will help you form a habit of going to sleep at the same time.
4. Take time for yourself - make sure you have time to relax before bedtime
Sleeping well has a lot of benefits. When you get enough sleep, you feel great and your body is healthier. Unfortunately, it's not always easy to sleep well. If you're having trouble sleeping, your doctor can help. Try these tips for better sleep: Go to bed and get up at the same time every day. Routine is important. When it's time to go to bed, turn off or dim the lights and unplug any electronics. Relax for a while before you go to sleep. Take a warm bath or read a book. Put away anything that might keep you up. Don't eat or drink too much before bed. Exercise regularly. Exercise helps you get better sleep. Don't take naps longer than 20 to 30 minutes. Don't drink caffeine or alcohol too close to bedtime. They can make it hard to sleep.
5. Make your room as dark as possible, including closing curtains or turning off lights for an hour before bedtime
Did you know that light can actually keep you awake? It can, and it can do this in several ways. Light tells your body it is still daytime, which can cause your body to produce the hormone melatonin, which helps you sleep. The more light there is, the less melatonin your body will produce. If you are in the mood for something different, you could try reading an article about "make your room as dark as possible".
6. Keep electronics out of the bedroom - they are too stimulating and can keep you up at night
When you go to bed, you want to be able to relax and get ready to sleep. But sometimes the electronics can be too stimulating. You don't want to be thinking about that game or that project you need to do. You want to be thinking about sleep. Keep electronics out of the bedroom. Make it an electronics-free zone. Get everything out of there. Make it your sanctuary for sleeping. Some people like reading in bed, but reading on an e-reader is much less stimulating than reading a book. You can also try white noise or sound machines to drown out other noises.
7. Meditate for a few minutes before going to sleep to clear your mind
While meditation, yoga, visualization, and other relaxation techniques can definitely help you sleep better , there are other things you can do to improve your sleep. Sleep is a complex process. To get a better night's sleep, you have to get the whole process working for you. That means using your bedroom only for sleep and ***, avoiding caffeine and alcohol near bedtime, and limiting naps to under 20 minutes. Make your bedroom a sleep-only zone. Your bedroom should be reserved for sleeping and ***. That means no computers, no TV, no reading, and no work. If you have a TV in your bedroom, keep the volume turned down or use earplugs. Any light from a TV or computer screen will keep you from falling asleep. If you can't avoid using your computer in your bedroom, use an anti-glare screen to cut down on the light.
8. Keep a journal by the side of your bed so you can write down thoughts that keep you awake
If you have a desk in your room, keep a journal there. When you write down your thoughts, you feel more relaxed and have a better handle on the things that are keeping you awake. If you have nowhere to keep a journal, keep a pen and paper by your bedside. If you have a smartphone, you can write down your thoughts in a note-taking app. But, whatever it is, don’t keep your thoughts to yourself. Let them out. If you’re feeling anxious or upset, write it down.
9. Practice deep breathing exercises every night before drifting off to sleep
Breathing exercises are one of the best relaxation techniques that you can practice before bedtime. This is because they help you to relax your mind and body. If you are experiencing problems with sleeping at night, breathing exercises will help you. Deep breathing exercises don’t require any special equipment. All you need is enough space to take a few steps back. The following are some of the best breathing exercises that help you to relax before you sleep.
10. Read something calming, like poetry or self-help books, right before bedtime
It is proven that people who are well-rested are more productive and earn more money. Getting a good night’s sleep can be difficult for some people, especially when you have work the next day or when you have a lot on your mind. The best way to get a good night’s sleep is to read something calming before you go to bed. The key is to read something that will put you in a good mood when you are done, so you can sleep. You can read self-help books or inspirational poetry.
We’ve shared 10 tips to make your sleep more restful. Do you have any additional ideas? Share them in the comments below! If these techniques helped you, let us know by commenting on this post and share with other readers if it was helpful for you too. Happy sleeping!!