A study by the American Sleep Association revealed that up to 70 million adults in the U.S. are affected by a sleep disorder. Another survey by WebMd on over 2,000 people discovered that 36% of those interviewed only got 5.7 hours every night, short of the recommended seven hours.
While occasionally not getting enough sleep might seem okay, it can expose you to a higher risk of stroke, obesity, heart disease, mood disorders, and other conditions. That’s why it’s critical to get enough quality sleep.
Read on as we dive deeper and explore 15 ways to sleep better tonight, according to experts.
Have a Consistent Sleep and Wake Schedule
Doctors recommend at least seven hours of sleep every day. A consistent sleep and wake schedule can aid your long-term sleep quality and length. Stick to going to bed and waking up simultaneously if you struggle with sleep and need an alarm. Additionally, if you find it hard to fall asleep, consider reading a book or listening to soothing music.
Create a Favorable Bedroom Environment
A restful environment can make or break your sleep. If you have bright lights, struggle with loud noises, or your bedroom is too hot, consider making a few changes to create a restful environment.
A study on new parents revealed that modifications to the bedroom environment led to improved sleep. Eliminate any external noise, get blackout curtains, and turn on the fan if it’s too hot to enjoy a relaxing atmosphere and sleep better.
Establish a Nighttime Routine
Having a consistent bedtime routine is critical not only for children but also for adults. Create a relaxing nighttime routine that can include dimming the lights when you’re home at night, listening to soothing music, taking a shower, and even reading a book. A routine helps your body know when to sleep and wake up.
Check If Your Mattress and Pillow Are Affecting Your Quality of Sleep
When going to sleep, you rarely think about how your mattress and pillow could affect your sleep quality and length. Surprisingly, experts discovered that the wrong mattress/pillow can lead to wrong spinal alignment, contributing to back pain and fatigue.
An old mattress that’s too soft or firm can affect your sleep. If you’re constantly waking up tired and with non-stop back pain, you need to change your mattress. Find one that provides pressure relief and maximum support.
Skip the Caffeine and Late Night Snacks
A warm cup of your favorite latte before bed might seem like a good idea until it’s not. Caffeine acts as a stimulant and could affect your sleep patterns at night. Limit your caffeine intake later in the day to sleep better at night.
Get Enough Outdoor Light Exposure
You’ve probably heard your doctor’s advice to get as much natural sunlight as possible during the day. That’s for a good reason. Bright light exposure is not only good for your mood, but it can also improve your nighttime sleep quality and duration.
Research on people who suffered chronic sleep disturbance revealed that exposure to bright light led to substantial changes in sleep quality, improving efficiency by 20%.
Ditch Endless Scrolling Before Bedtime
Going through your phone or laptop right before bedtime affects your circadian rhythm and disrupts melatonin, the hormone that helps with deep sleep. Although you can reduce blue light exposure by wearing glasses that block the light, medical experts suggest switching off your gadgets at least two hours before heading to bed.
Incorporate Some Exercise into Your Daily Routine
Exercise can help reduce symptoms of insomnia and lead to better sleep. Medical research has shown that exercise can reduce the time it takes to fall asleep by 55%, lower anxiety by 15%, and increase total sleep time by 18%.
However, while exercising is great, it’s essential to time it right. Avoid strenuous exercises too late in the day, as this will likely increase alertness.
Limit Your Daytime Naps
While regular naps have improved mental performance, alertness, and mood, they can sometimes negatively impact your night’s sleep. If you’ve been napping for 2-3 hours, limit your nap to 30-45 minutes. Avoid naps after 3 p.m., as they can interfere with your ability to fall asleep at night.
Find Out if You’re Dealing With a Sleep Disorder
In certain cases, a sleep disorder may cause irregular sleep patterns and problems with movement, breathing, and other body functions. Visit your doctor to rule out any sleep disorders like sleep apnea, insomnia, circadian rhythm disorders, or restless legs syndrome.
Your doctor can diagnose a sleep disorder by analyzing your medical history and symptoms. The doctor may recommend lifestyle changes like eating a healthier diet, decreasing alcohol use, and maintaining a healthy weight before recommending medical treatments.
Manage Anxiety and Stress
High levels of stress and anxiety can impair sleep by prolonging the time it takes to fall asleep. Stressful life events could also lead to insomnia and fragmented sleep. Practicing mindfulness during the day, doing some breathwork, exercising regularly, and having a sleep routine can help reduce anxiety and lead to better sleep.
Be Mindful About Your Diet
What you eat throughout the day affects your sleep. Foods high in saturated fats, sugar, and spices can impact sleep and cause frequent waking up at night. Opting for fiber-rich foods, complex carbohydrates, and vitamins encourages healthier sleeping patterns. Avoid eating heavy meals too close to bedtime, and spread your portions throughout the day.
Try Relaxation Techniques
Meditation and simple breathing exercises can help you sleep better at night. Focusing on deep breathing and relaxation allows your body to be in tune with the present moment, providing a calming environment for you to fall asleep easily. Relaxation has been shown to help reduce stress hormones that interfere with melatonin, a hormone that promotes sleep.
Switch Up Your Bedding
Your bedding could be interfering with your sleep quality. The wrong bedding can affect how your body temperature fluctuates at night. Consider switching to breathable sheets that are warm but not too warm that you wake up sweating. Adding a weighted blanket can also help you sleep soundly.
Consult a Sleep Specialist
If your doctor has ruled out potential sleep disorders and you’ve tried all the tips above, but nothing seems to work, you need to consider visiting a sleep specialist. They will work with you on sleep assessments, journaling, and changing your bedtime habits. A sleep specialist may also incorporate other therapies to treat insomnia.
Finding a Strategy
Poor sleep quality affects productivity, health, and well-being. If you’re struggling to improve the quality and quantity of sleep you get, consider implementing some of our recommended tips above.
Remember that your sleep preferences and needs may differ from those of your spouse or friend. Finding the right strategies that work for you will take time, but be patient. Over time, you’ll establish a consistent sleep routine and enjoy other benefits like high energy levels, clarity of mind, and a healthier life.
