Getting enough sleep is as healthy for your body as exercising and eating right. Several studies reveal that sleep deprivation affects cognitive function, mood, the heart, the immune system, and more. It can also lead to the development of obesity and diabetes, among other diseases and conditions. For this reason, sleeping well is one of the best things a person can do to maintain good health. In this blog, we will discuss some simple yet powerful tips for better sleep at night.

Sleep Promoting Strategies To Help You Sleep Better At Night

1.  Ensure You Get Bright Light Exposure During Day Time

Engaging in morning and afternoon outdoor activities also positively impacts the proper functioning of the circadian rhythm, which in turn positively affects daytime performance and nighttime sleep quality and duration. 

2.  Limit Your Blue Light Exposure In The Evening

Nighttime light exposure has the exact opposite effect of daytime because it alters your level of certain hormones, including melatonin, which helps you relax and get a good night’s rest. You can decrease blue light exposure at night by wearing glasses that filter blue light and switching all the TVs, other devices, and bright light sources off two hours before bedtime.

3.  Cut Out Caffeine In The Evening

Caffeine consumption should be limited to the morning hours and avoided when going to bed early at night. Caffeine is a stimulant that remains in your system for a few hours, making it very hard to sleep. It is advisable to refrain from taking any beverages or foods containing caffeine after 2 p.m. If you had a coffee in the morning, switch to a restful herbal tea during the afternoon. 

4.  Avoid Long Or Irregular Daytime Naps

Irregular sleeping interferes with the regular sleeping pattern at night, thus making it difficult to sleep at normal times. If you think you may feel sleepy, avoid a long sleep. It is best to take a nap for 20-30 minutes. It reduces the disruption of your sleeping pattern.

5.  Stick To A Consistent Sleep Schedule

Develop the habit of sleeping and waking up at the same time, which is good for the body’s clock. Adopt a daily sleeping schedule and fixed waking hours, even on weekends. This helps to maintain a circadian rhythm within your body. Establish a conducive nighttime schedule, such as having a warm bath and doing some stretching exercises, that would inform the body system that it is time for bed. 

6.  Try Melatonin For Better Sleep

Melatonin helps control your sleep and wake cycle, particularly if you have irregular sleep schedules and struggle with sleep onset. Use the supplement half an hour to an hour before going to bed. If you are in the process of creating a sleeping habit, use melatonin to make the process easier until you find the right time to go to sleep. 

7.  Say No To Alcohol For Quality Sleep

Even though alcohol may help put you to sleep for a few hours, it will prevent your body from reaching the restorative stage of sleep. This results in frequent night waking. If you can’t sleep without an evening drink, then it is better to opt for those which do not contain any alcohol. 

8.  Invest In A Comfortable Bed And Mattress

A comfortable mattress, bed, and pillow are important for achieving a restful night’s sleep. Having the right support and comfort is crucial in determining the quality of sleep.

Choose a good-quality Mattress in a Box from Wowbeds that best suits your sleeping habits and your respective positions. The Duo Mattress could be a good option when both partners prefer different sleeping positions. Its dual-spring coil absorbs shock and contributes to undisturbed sleep. 

Read More: Invest in Rest: Ways a Good Mattress Promotes Healthy Sleep Habits

9.  Create The Perfect Sleep Space

A sleep-friendly bedroom environment can help increase the chances of falling asleep and the sleep duration. It is wise to keep the bedroom cool, dark, and quiet. Fix up your bedroom so that it is clean and tidy so that you can relax when you are in it. 

10.  Don’t Have Heavy Meals Before Bed

Consuming heavy meals or snacks just before bedtime may lead to indigestion and disrupt restful sleep. It is advised to reduce meal portions and avoid having heavy snacks for dinner at least 2-3 hours before going to bed. If you are feeling hungry, go for a lighter snack that can assist you in falling asleep. 

11.  Exercise Consistently, But Not Before Bed

Physical exercise also helps improve sleep by aiding in falling asleep easily. However, if you exercise too close to bedtime, it will have the opposite effect and tire you out rather than energize you. Morning exercise is good for sleep, especially if you want to keep your workout from affecting your nighttime schedule.

12.  Ease Your Mind And Relax Before Bed

Focus on relaxation in the evening for better nighttime preparation tasks. Develop a routine of activities that are done before going to bed, such as reading books, meditation, or taking a warm bath. These habits help you let go of the stress of the day and get in the mood for rest and improved sleep.

13.  Examine For Any Sleep Disorders

If you are having nightmares about sleep, the first thing you want to do is eliminate a sleep disorder. A sleep diary can help identify patterns and related symptoms, such as insomnia or even daytime drowsiness. Proper identification and management of conditions affecting sleep patterns facilitate better sleep and general health.

Recommended Read: How Your Sleeping Position Affects Your Health and Well-being

Conclusion

Implementing these simple yet powerful tips can improve your sleep quality and well-being. For even better results, Buy a comfortable Mattress in a box and experience exceptional comfort and support for a restful night’s sleep.