It’s no secret that sleeping well is important for a happy and healthy life.
Getting enough sleep can help regulate your mood, reduce stress levels, improve memory function, and more.
It also has an effect on the quality of your work during the day.
If you’re not getting enough sleep at night, you may find yourself struggling to focus, or feeling foggy-headed in the morning.
The average adult needs at least 7 hours of sleep per night.
But for many people, this is difficult to achieve.
This post will provide you with 6 tips that can help you to start sleeping better tonight.
Follow these tips, and you’ll have a much better chance of waking up feeling refreshed in the morning.
1. Keep Your Bedroom Cool And Dark
The first step towards sleeping better is making sure you have the right environment for getting a good night’s rest.
This means making your room cool, dark, and comfortable.
One method for making sure that your bedroom is dark enough for falling asleep (and staying asleep all night long) is to use blackout curtains or some other type of window treatment designed to block-out light from the outside world.
Many people also suffer from insomnia and poor sleep quality due to the temperature of their bedroom being too high.
It’s important to keep your room cool and comfortable if you want a good night’s sleep. The best way to do this is by using an air conditioning unit or fan.
If you don’t have either, consider opening the windows, using an ice-pack, or putting a cold washcloth on your forehead before laying down.
2. Get A Good Mattress That Supports Your Back
Are you struggling with back pain and finding it hard to sleep as a result?
If so, you’re not alone. A lot of people experience chronic back pain. And sometimes, it’s caused by not having a mattress that supports their body properly.
A good mattress should provide back support. It should support the natural curves of the spine.
If you lay down on your mattress and feel pressure on your spine, odds are good that you’re experiencing some back fatigue while trying to sleep.
And this can keep you awake at night.
Try getting a different mattress… one that doesn’t make your back feel like it’s under pressure when you lay down.
3. Try To Get 8 Hours Of Sleep Each Night, But Don’t Force Yourself To Sleep If You’re Not Tired
As a general rule, adults need at least 7 hours of sleep at night.
But sometimes, laying in bed awake does more harm than good.
If you can’t go to sleep, consider getting up to walk around, read a book, or meditate for 15 to 20 minutes before laying back down.
4. Avoid Caffeine After 2pm
Caffeine stays in the body a lot longer than most people realize.
And if you consume a coffee or energy drink after 2pm, odds are really good that some of it will still be in your body at bedtime.
For best results, limit caffeine intake to one or two drinks before 2pm. Even better… cut it off in the late morning.
5. Take Naps During The Day When You Feel Sleepy
Taking a nap during the day (especially in the afternoon) can be a great way to recharge your batteries.
But don’t nap too long.
If you nap for too long, you may jeopardize your sleep later on in the evening, thus making the sleep problem worse and perpetuating it.
For best results, snooze for 20 minutes to an hour. Any longer than that, and you’ll really be risking your quality of sleep later on in the evening.
6. Exercise Regularly – It Helps With Stress And Improves Sleep Quality
Exercise helps you sleep better.
Some studies have found that even one 30 minute workout can improve sleep as early as that very night.
For best results, make sure to get at least 20-30 minutes of moderate-intensity aerobic exercise every day.
This should help you to hit the pillow tired enough to pass out naturally.