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10 Tips on How to Sleep Better at Night

How to Sleep
Sleep can be elusive sometimes, but getting enough sleep is important for your health and well-being, so here are 10 tips on how to sleep better tonight that you should try tonight. If you have any more tips to add, please feel free to share them in the comments below!

If you’re having trouble sleeping, these tips on how to sleep better tonight will help you find the rest you’ve been searching for. If you’re already sleeping well but want to sleep even better, these tips can make that happen too!

1) Don’t exercise before bed

Taking part in a sweat-inducing activity before you hit the hay may sound like a good way to boost your energy levels, but studies have shown that it may actually backfire. Why? Well, exercise causes a surge of adrenaline and raises body temperature—two things that can interfere with getting a good night’s sleep. So don’t make yourself anxious about not being able to fall asleep right away by working out too late in the day. Instead, try calming exercises such as yoga or meditation before bed; they’ll help you relax and prepare your mind for restful slumber. Even if you still find yourself tossing and turning after 15 minutes of relaxation time, don’t give up—give it another half hour or so.

2) Meditate Before Bed

Learning how to sleep well is largely a mental game. Meditation will calm your mind and relax your body, allowing you to drift off more easily. Try taking 20 minutes before bedtime to meditate and then crawl into bed when you feel relaxed; you’ll be asleep in no time. It can take a few nights for meditation-induced sleepiness to kick in, so be patient. If your mind is still racing even after meditation, try out some other relaxation exercises like yoga or deep breathing before heading off to bed for night number two. Those techniques might help slow down that busy brain of yours. If it’s not going away, see a doctor—meditation may not be for everyone!

3) Create a Comfortable Sleeping Environment

Why not create a room that’s not only comfortable, but also conducive to sleep? Your bedroom should be dark and cool, but not freezing cold. And if you share your bed with someone else, it should be big enough for both of you. Your mattress should be comfortable as well—nothing beats a good night’s sleep after sleeping on a bed that feels like it was made for you. The National Sleep Foundation has plenty of tips for creating an environment in which it’s easy to fall asleep and stay asleep all night long.

4) Go to Bed Early

Going to bed early is an easy way to add extra time in your day and also helps you sleep better at night. If you’re groggy and irritable during the day, try going to bed a little earlier; if you’re not getting enough zzz’s, go to bed a little earlier. While it may seem counterintuitive, sleeping less (by going to bed a little earlier) can actually be healthy for some people. But if you need more than eight hours of sleep every night, don't skimp—unless it's proven that oversleeping makes you happier!

5) Exercise During the Day (Not Before Bedtime)

Exercise is a natural stimulant and can help keep you awake at night. For example, if you have trouble falling asleep, try getting up and doing some light exercise for 10 minutes. The more physically tired you are, typically, the easier it will be to fall asleep. Also make sure that you're exercising during daylight hours—avoid exercising before bedtime because exercising late in your day can disrupt your circadian rhythm; it'll also make it harder for you to relax when bedtime rolls around.

6) Keep a Notebook in Bed With You To Jot Down Thoughts

Often times, you'll wake up in a good mood and have ideas about how to sleep better. If you have a notepad by your bedside, make it a habit to write down your thoughts as soon as they pop into your head so that you can mull them over later. As an extra precaution, think through some of your ideas before going to bed and plan out how you're going to implement each one when you wake up in order to give yourself a bit of guidance for once you're conscious again. It might sound silly, but it's actually an effective way of getting things done. (See: How Getting Things Done Appointments with Myself Helped Improve My Personal Organization)

7) Avoid Caffeine Afternoon and Evening If Possible

It's no secret that caffeine is a stimulant, and drinking caffeine late in the day or into evening can interfere with your sleep. If you rely on coffee (or tea) to get through your day, try limiting consumption—particularly after lunchtime. And steer clear of caffeine after 5 p.m., if possible. It might be hard at first, but once you break that afternoon habit, it gets much easier to go without later in the day. Note: The more caffeine you consume during your day, and especially later in your day when it has time to build up in your system, will affect how well you sleep at night!

8) Drink Plenty of Water Before Bedtime

Drinking water is one of best things you can do for your health. Dehydration can cause fatigue, make it hard to sleep, and even lead to depression. Staying hydrated helps your brain function at its optimal level. To really reap these benefits, drink plenty of water before bedtime—water will help keep you from waking up in the middle of the night and makes getting out of bed in the morning a lot easier.

9) Keep Your Phone Out of the Bedroom at Night if Possible

According to research, our brains naturally get a boost of a neurotransmitter called norepinephrine when we check our phones. This chemical stimulates our stress and arousal centers, making it harder for us to shut off at night. The blue light from your phone can suppress melatonin levels, further messing with your body’s sleep cues. If you have trouble sleeping after checking your phone before bed, try putting it in another room overnight or getting a separate alarm clock.

10) Listen to Calming Music Before Bedtime

Studies show that listening to calming music can improve your sleep quality. Make sure you pick songs that are slow and relaxing so you'll be able to drift off faster. Be sure not to pick songs with words though; it's proven that lyrics can stimulate our minds, keeping us awake. As a rule of thumb, avoid anything with a tempo above 60 beats per minute (BPM). If you're an audio person, try out White Noise: A fan or appliance that produces constant sound is referred to as white noise. It's best when it's loud enough so that it drowns out all other background noise but still low enough so it doesn't interfere with your own thoughts or concentration.

Summary and Conclusion

As we age, it becomes harder and harder to get the good night’s sleep we need to function well during the day. Thankfully, there are plenty of easy ways to improve your ability to get quality rest every night

When you can’t sleep, it can feel like there’s no hope for a good night of rest ever again. If you can’t sleep how to sleep and instead toss and turn all night, your health will soon suffer. Not only do you risk depression from being so tired during waking hours, but getting enough sleep is crucial for mental clarity, emotional stability and productivity throughout your day. When nothing else seems to help, try these 10 tips on how to get a better night of rest

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