If you want to fall asleep faster, the 16 best ways to get better sleep are simple yet effective. Reduce blue light exposure during the day and limit evening caffeine consumption. Limit irregular or long daytime naps. And make sure to get a total of eight hours of rest each night. Below are just some of these easy steps. But be sure to consider your circumstances before making any changes. The 16 best ways to get better sleep quickly may surprise you!
Sleep and wake at a specific time
Setting the alarm to wake up at a specific time each day is another helpful way to improve your sleep. Consistently sleeping and waking at the same time each day helps your body adjust to the natural cycles. It enables you to sleep better because your body's internal clock responds to these cycles. Ideally, it would be best if you woke up at the same time every day. This way, you won't have to toss and turn to wake up during the day.
Relax and clear your mind
Try relaxing before bed. A few minutes of meditation can help you clear your mind and relax before bed. Meditation can also help you clear up negative thoughts before going to bed. This way, you'll be able to sleep better. Then, once you've fallen asleep, you can wake up in the morning refreshed and ready to face another day. Try these tips to fall asleep faster!
Rule out a sleep disorder
If you're not getting enough sleep, it might be time to rule out a sleep disorder. Sleep disorders affect sleep patterns and are often interrelated. They can affect our overall health and safety, including driving ability. Furthermore, they can increase the risk of developing other health conditions. Signs of a sleep disorder include excessive daytime sleepiness, irregular breathing, increased movement during sleep, or difficulty falling asleep.
First, you should seek a medical diagnosis for a sleep disorder. There are several types of sleep disorders, each affecting a different aspect of sleep. Insomnia affects approximately one-third of all adults and 70 percent of high school students. Although occasional sleeping problems may be caused by stress or other factors, irregular sleep patterns may signify a sleep disorder. The best way to determine if you are suffering from a sleep disorder is to have a sleep test performed by a medical professional.
Take a warm bath
A warm bath or shower is also helpful for regulating your body's internal temperature. It helps your body regulate its internal temperature, signaling your brain when it is time to go to bed. A warm shower will allow the body to cool down faster, which can help you fall asleep. This is especially important if your bedroom has a humidifier. If you have one, set it before you head to bed.
Reduce blue light exposure in the evening
Many people don't realize they are subjecting their bodies to harmful blue light before bedtime. Many of us interact with screens of electronic devices and work under artificial lighting. Fortunately, you can minimize the effects of blue light on your body at night by using red or orange lamps and turning off your electronic devices when it's dark outside. Alternatively, you can purchase special blue-light-blocking glasses that reduce exposure to this type of light.
In addition to blue light filters, you can also try using red cellophane to block blue light. Not only will this help you sleep better, but it will also help reduce eye strain. Blue light also harms our circadian rhythm, so reducing exposure to it during the day can improve your sleep quality. However, if you're still not convinced, you can try the tips above to reduce blue light exposure during the evening.
Increase bright light exposure
There's a growing body of evidence linking greater exposure to bright light with improved health, but what exactly does this mean? According to Los Angeles-based sleep medicine specialist Dr. Michael Breus, who co-wrote Energize!Go from Dragging Ass to Kicking It in 30 Days, increasing exposure to bright light during the day can improve sleep quality, increase mental clarity, and lower the risk of obesity and diabetes.
Studies have shown that people exposed to more light in the morning had fewer problems with stress and depression. Similarly, office workers exposed to high levels of sunlight from 8 a.m. to 5 p.m. reported lower levels of sleep disturbance. These findings indicate the importance of considering the office lighting conditions and the habits we have before bed. Lack of sleep quality has been linked to health problems, including depression and anxiety, as well as a decline in metabolism and the immune system.
Take a melatonin supplement
If you suffer from jetlag or work shifts during the day, melatonin supplements may help you adjust to your new schedule. These supplements are also beneficial if you travel long distances and have trouble sleeping. However, it's important to remember that the body can produce melatonin independently. Taking supplements before traveling may help. If you're worried about side effects, you should consult a sleep specialist and follow their recommendations.
Don’t consume caffeine late in the day
While coffee may positively affect your mood, it harms your sleep. If you're worried that drinking coffee will affect your sleep, consider switching to decaffeinated coffee or tea. If you're a regular tea drinker, you can gradually increase your daily consumption and taper it as the day progresses. This will ensure that you're caffeine-free by midday, so you'll be more comfortable when it comes to falling asleep at night.
Reduce irregular or long daytime naps
Some research suggests that reducing long or irregular daytime naps can improve sleep quality. This may be because the later you sleep, the longer it takes for you to fall asleep at night. Shorter naps, lasting from 10 to 30 minutes, improve alertness and memory. In addition, short naps don't interfere with your nighttime sleep schedule. So, if you're a computer worker, try to avoid using the laptop or computer during your naps.
Optimize your bedroom environment
Keeping things neat is essential in creating an environment that supports better sleep. Having a room free of clutter and bright lights is necessary. Also, avoid placing electronics like cable boxes and digital alarm clocks near the bed. Although it's difficult to hide these items, there are ways to make them less distracting.
Set your bedroom temperature
While it may seem counterintuitive, sleeping at a temperature you are uncomfortable with can lead to restless nights. People who are too hot or too cold in their bedrooms tend to stay in the lighter sleep stages, which are easier to wake up from. To get the best night's rest, lower the temperature in your bedroom by two or three degrees at a time. If the temperature is too high, open a window or switch heavy blankets for lighter bedding.
Don’t drink alcohol
Drinking alcohol reduces the quality of your REM sleep, where we dream and have the deepest restorative sleep. Alcohol decreases this phase of sleep as your consumption increases. Additionally, drinking alcohol too close to bedtime can interfere with your circadian rhythm, which regulates sleep and wakefulness throughout the day. So, try not to drink alcohol before bedtime to get better sleep.
Exercise regularly but not before bed
Studies have shown that regular physical activity improves sleep quality. This is because physical activity increases time spent in deep sleep, which is the most vital stage of sleep. Exercise can also shorten the time before sleep onset and improve sleep duration. In addition, regular physical activity reduces the amount of time spent lying awake during the night. If you want to get more sleep, start an exercise program today.
Exercising before bed could increase your body temperature, which can delay sleep onset. Some studies have shown that exercising before bed makes people thirsty, which may lead to early wake-up calls. However, when exercising before bed, it is essential to pay attention to time, as too much exercise can interfere with your sleep. In addition, don't perform high-intensity exercises. Instead, do light stretches.
Don’t drink any liquids before bed
Drinking water before bed is not recommended since it affects your sleep pattern. It may also cause you to get up to use the bathroom during the night, preventing you from getting a whole night's rest.
Don’t eat late in the evening
According to the famous dietitian, if you want a better night's sleep, you must eat your last big meal two to three hours before bedtime. After that, eat a light snack, such as fruit, and then try to avoid alcoholic beverages or coffee in the evening. Both of these can disrupt your sleep.
A comfortable bed, mattress, and pillow
The firmness of your bed is crucial as it determines your body's support, hug, sinkage, and cooling. For lighter people, you should choose a medium-firm mattress. The firmness level should be between 5 and 6 inches. A bed that is too soft will make you feel uncomfortable. If you sleep on your side, choose a pillow with three to four firmness. When shopping for a mattress, note the sleeping position you prefer.
