5+ Tips To Help You Sleep Better At Night

Waking up in the morning is a great feeling, you may struggle to get out of bed, but once you get up and face the day, you feel better, relaxed and refreshed. If you get a good night’s sleep that is, because if you don’t, then that can be really frustrating, and not only will you be tired the entire day but your mood and quality of the work you need to do throughout the day will be affected.

I struggle to go to bed at a decent hour almost every day. When I try to rearrange my sleeping schedule, go to bed early and wake early in the morning something always comes up and I fall into the old habits and sleep in. Speaking from experience and having tried many tricks to be able to have a good night’s sleep, I can say they are helpful if you’re consistent and the rest will get easier. Though people are different and what works for me might not work for someone, or what works for you might not work for someone else. In case you are having trouble going to sleep and don’t know what to do, here are 7 tips that can help you have a good night’s sleep.

1. Phones and any other kind of electronic gadgets

I am pretty sure all of us have looked at the time and wondered how it went by so fast while you were scrolling on your Instagram account, or watching Youtube before sleeping. I wanted to start with this one first because nowadays it’s one of the main reasons why many don’t go to bed early and don’t get a decent night’s sleep. It has been proven that you can fall asleep quicker after you have stopped using your phone or laptop an hour before bed. The sleep you get at night will also be better.

2. Don’t drink coffee

We usually drink coffee in the morning to help us wake up and to get ourselves moving, which is why you shouldn’t drink before bed. Coffee is a strong stimulant and the sooner your body gets it out of your system the better. Try not to drink it after 4 pm or even earlier if you can. You can try to cut caffeine altogether, there are plenty of other ways to get yourself energized in the morning.

3. Have a consistent sleeping schedule

Going to sleep at the same time every night is the best for you, and I am not talking about going to sleep at 1 am and waking up at 10 or 11 am. Many studies show that humans get a better sleep between the hours of 10 pm and 2 am. As a person that has many difficulties sleeping early and has a very irregular sleeping schedule, I once had a bedtime routine and I vouch for it, it really works, the quality of your sleep is definitely better.

4. Avoid lights in the bedroom

I know quite a few people that like to sleep with a lamp on, but darkness really improves the sleep you have. When there is no light our brains release melatonin which makes us sleepy, the more light there is in a room more awake you will feel. So take into consideration this when you want to have a good restful night.

5. Bedtime rituals

Everybody has a million things to do before bed, the most important ones being doing your skincare and brushing your teeth. But those don’t necessarily mean you will have sleep better. However, while you probably will struggle to stay away from your phone for about an hour before bed, try reading a book, or listen to music, maybe even do a yoga. These will help you relax your mind before your bedtime.

6. Don’t drink any liquids before bed

Listen, staying hydrated throughout the day is essential. Don’t forget to drink water! But if you want to have an uninterrupted sleep and not having to wake up every few hours to go and pee, reduce the intake of liquids, not just water. Waking up to urinate during the night is called nocturia in medicine and it can cause difficulties to a normal sleep at night. Though, the symptoms of it are not caused by drinking a lot of water, try going to the bathroom (as you always should) and any have any drinks you want an hour or two before bed.

7. A comfortable environment

This saying comes without a doubt, you will for sure have a better good night’s sleep if you are in a comfortable bed, with fluffy pillows and blankets around. So if you have an old, cranky bed and you are having troubles throughout the night, it’s best to invest in it now. A good night’s sleep affects many aspects in your day and life in general. As humans, we spend around 229,961 hours sleeping and being cozy and snug in your own space is very important.

Hope these tips help you out, and remember consistency is key. Change doesn’t happen overnight and if you’re still having trouble sleeping at night then you should go and consult your doctor.

You might also want to read: If Your Sleep Gets Interrupted During The Night, Here’s What It Means