Nearly 70% of Americans say that they experience difficulty falling and staying asleep at least one night a week.
If you’re among them, you know firsthand what sleep deprivation can do to you the next day.
You feel tired, unable to focus, and you definitely crave sugary foods that only make you crash later. You load up on coffee throughout the day, which of course, only makes it that much harder to fall asleep again that night.
Now is the time to stop the cycle and start getting a great night’s sleep again.
But how exactly can you make that happen?
Keep on reading this post for 5 of our best tips for how to get better sleep — and more of it, too.
1.Institute a “Screens off” Time
It’s no secret that many of us spend more time than we might realize looking at screens every day.
You may even fall asleep to Netflix, or spend hours scrolling through Instagram or texting friends late into the night.
We’re also willing to bet that, when you wake up the next morning after a serious screen binge, you don’t exactly feel well-rested.
This is because screens emit blue lights that make it next to impossible to enter and stay into a good REM cycle.
This light affects the levels of melatonin in your body. Melatonin is a natural hormone that helps you to fall asleep (see more here about how to get more melatonin by taking supplements.)
For best results, try to ban screens for at least 1.5-2 hours before bedtime.
2. Try Natural Sleep Aids
Melatonin is just one supplement that helps you to get a good night’s sleep.
We understand that many people feel anxious about taking prescription sleeping pills. Luckily, there are tons of natural cures out there that work for everyone.
First, start your evening out by enjoying a calming cup of chamomile tea. To take things to the next level, also soak in a lavender bath.
You can also take magnesium, valerian root, and passion flower.
We strongly suggest that you speak with your doctor before taking any new supplements or vitamins to ensure that they won’t interfere with any health conditions or medications you’re taking.
If you don’t want to go the supplement route, mix one cup of warm milk with a tablespoon of turmeric. It’s an Ayurveda sleep remedy that’s worked for literally thousands of years.
3. Block out Light and Sound
Earlier in this post, we spoke about how the blue light emitted from screens can mess with your sleep cycle.
However, just refusing to look at screens before bed sometimes isn’t enough. If you store electronics of any kind in your room, the light they emit when charging can make it hard to fall asleep.
Get small blackout stickers to reduce the light from power buttons, chargers, and more.
You should also consider getting blackout curtains. This is especially key if you live on a busier, brightly-lit street.
Blocking out sound is also important. Things like drips, upstairs neighbors, street noise, and other things can make falling asleep feel impossible.
You don’t have to wear earplugs.
Instead, we suggest you invest in a white noise machine. It will “cancel out” background noise and make falling asleep much easier.
4. Make Your Bed Strictly for Sleeping
We’re all tempted to watch television, read, snack, and, if we’re remote employees, even work in our beds.
After all, they’re incredibly comfy and cozy!
But while this might seem like a great idea at first, it can actually do some real damage to your sleep patterns. This is because your mind and body now associate your bed with stuff other than sleeping.
If you work in your bed, it’s not exactly going to be a place of rest and relaxation anymore. This leads to more of those racing thoughts and anxieties that keep all of us awake at night. Those stressors only create more unhealthy habits, like teeth grinding and even serious snoring.
It might be a bit of an adjustment at first, but to get a great night’s sleep, reserve your bed for only sleeping (and naps).
Plus, you can see this as a great opportunity to makeover your home office so that you’re more excited about creating and working in a new space.
5. Stick to Your Sleep Schedule
If you really want to know how to sleep well, the true secret can be summed up in just one word: consistency.
Meaning that once you find a bedtime and morning wake-up time that work for you, do everything in your power to stick with it seven days a week. Yes, this even includes the weekends.
Over time, your body’s natural clock gets used to your sleep schedule. It will start to “shut off” as your bedtime approaches.
Soon, you’ll find that it’s not only much easier for you to fall asleep at night. You’ll also feel far less exhausted and angry when your alarm goes off in the morning.
Get a Great Night’s Sleep with These Tips
Taking the right supplements, creating a set sleeping schedule, and dedicating less time to screens at night can all help you learn how to sleep better.
Looking for more tips and tricks to stay healthier and to help you to get a great night’s sleep? We’ve got you covered.
You deserve a relaxed and rested life. Together, let’s make sure you get it.