Who needs sleep? It’s easy to think you’re invincible, but without enough sleep, we’re all at risk of serious health problems like weight gain and high blood pressure.
Many of us need to get more sleep, as we’re living busy lives and don’t make enough time for rest. If you’re often feeling groggy, confused, frustrated, or tired during the day, this is an indicator that you need to improve the quality of your sleep.
Ready to learn more? If so, keep reading to find eight ways to sleep better each night, even if you have insomnia.
In this article:
1. Be Consistent
For improved sleep, you need to be consistent. Do you tend to wake up early during the week, but then sleep in late on the weekends?
Many of us do this, but here’s the thing—your body doesn’t know what day of the week it is! If you stay up late on Saturday and Sunday, it’s going to be really hard to wake up refreshed on Monday morning.
You’ll sleep better if you aim to wake up and go to bed at the same time each day, so train your body to go to bed around the same time each night.
2. Make Time to Exercise Each Day
We know exercise is important for our health, but it can also benefit your sleep. Vigorous exercise wears us out, making it easier to hit the pillow and fall asleep quickly.
If you struggle with falling asleep at night, you may find that daily exercise can make a big difference. However, try not to work out too close to bedtime, as that can leave you feeling stimulated and wide awake.
What exercise is best? Anything that works up a sweat is fine, so find something you love and stick with it!
3. Avoid Caffeine and Alcohol Before Bed
If you frequently have to go to the bathroom at night, it’s best to avoid all liquids before bed. However, you’ll particularly want to avoid caffeine and alcohol—these can wreak havoc on your sleep.
Caffeine, being a stimulant, will keep you up at night and make it harder to fall asleep. Alcohol also interferes with your sleep quality and leaves you waking up groggy and dehydrated, which is no good.
4. Try Supplements
Often, you can improve your sleep with supplements. There are many over-the-counter medications like melatonin that help you sleep naturally.
There are also chewable gummies that help you sleep, with many users finding benefits in their use. Or, if your sleep is disrupted due to something like jet lag, you might find that gummies or supplements can help you get back on track faster.
If you’re on any other medication, always talk to your doctor first to make sure they’re safe for you to take.
5. Update Your Pillows
When was the last time you purchased new pillows? If you’re not falling asleep or waking up stiff and sore, this could be because you don’t have proper back and neck support.
Even worse, old pillows can harbor dust mites, dead skin cells, and pollen, which isn’t good for your breathing or sleep quality.
Pillows don’t last forever, losing their support and shape over time. Whether you prefer firm or soft support, toss out your old pillows and invest in new ones—you’ll be much more comfortable while you sleep.
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6. Try a Warm Bath Before Bed
A relaxing, warm, and enjoyable bath or shower might be just what you need. Try taking a bath or shower shortly before bed can help you destress after a hectic day, calming you down and preparing you for sleep.
The soothing warm water can do wonders for your body and mind.
7. Avoid Blue Light
Most experts agree that we should avoid blue light before bed, as it interferes with sleep. Unfortunately, blue light is emitted by some of the devices we use most often, including our TVs, smartphones, and tablets.
If you can’t avoid using these devices before bedtime, at least adjust their settings to display less blue light. You can also wear special glasses to block the light, or download an app that will do this for you.
8. Get Plenty of Natural Light Exposure During the Day
Natural light and time spent outdoors are also helpful for sleeping. Our circadian rhythm, which is our body’s natural way of keeping time, depends on sunlight to know when it’s time to sleep and when to wake up.
If you can get plenty of sunlight exposure during the day, you’ll often find it easier to sleep. Try to open window curtains each morning, letting in the light.
Plus, make time each day to go for a walk or even sit outside, enjoying the beauty of a sunny day.
You’ll Get More Sleep With the Help of These Tips
If you need to get more sleep each night, the tips above should help. Give some thought to your daily routine, working out any changes you can make to improve your sleep quality.
However, if you try the tips above and you still aren’t sleeping well, you might want to visit your doctor. They can rule out any sleep disorders or health issues that might be causing you insomnia.
Sleep is one of the most important things our bodies need, so be sure to get enough—your health is dependent on it!
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