Getting enough sleep every night is an important part of a healthy lifestyle.
It’s also crucial when it comes to your physical and mental health.
Most people aren’t getting the recommended more than 7 hours of sleep per night.
If you’re not sleeping well at night, here are some tips on how to get enough sleep every night.
Let’s get started
Table of contents
- 1. Create a relaxing bedtime routine
- 2. Turn off all screens at least one hour before bed, including TV, laptops, tablets, smartphones,
- 3. Avoid drinking water or any liquids before bed
- 4. Go to bed and wake up at the same time every day
- 5. Avoid daytime naps
- 6. Sleep in a comfortable bed with clean sheets
- 7. Keep your bedroom dark and cool
- 8. Avoid drinking alcohol or caffeine late in the day
- 9. Stop eating too much before bedtime
- 10. Try to fix your anxiety before bedtime
- 11. Exercise regularly but not within three hours of going to bed
- In conclusion…
1. Create a relaxing bedtime routine
One of the most important things to do every night before bed is to establish a relaxing routine.
This will tell your body that it’s time for sleep, so you’ll be able to fall asleep easier and stay asleep throughout the entire night.
You just have to figure out what works best for you when it comes to creating a relaxing bedtime routine.
2. Turn off all screens at least one hour before bed, including TV, laptops, tablets, smartphones,
This is probably the most crucial step in getting enough sleep every night.
The blue light from electronic screens can prevent melatonin production, a hormone that helps you fall and stay asleep.
If you have trouble sleeping at night, try turning off all your screens one hour before bed to help improve the quality of sleep.
This includes TV, laptops, tablets, smartphones…anything with a screen!
If you can’t go screen-free for an entire hour, at least try to cut it down to 30 minutes before bedtime!
This will make a big difference in your sleep quality and how well you get enough sleep every night.
3. Avoid drinking water or any liquids before bed
Drinking water, tea, or any other liquids right before bed can make it more difficult to stay asleep.
Because drinking before bed will make you wake up many times during the night to use the bathroom.
If getting up in the middle of the night is your worst enemy when it comes to sleeping, avoid drinking anything at least two hours before bedtime.
This will save you from having to get out of bed so many times during the night and allow you to fall asleep faster and stay asleep.
Keep on reading: Easy tricks to stop going to the toilet at night.
4. Go to bed and wake up at the same time every day
Another good way to get enough sleep every night is going to bed and waking up at the same time every day.
For example, you go to bed at 11 pm every night and wake up at 6 am every morning.
This helps your body establish a regular circadian rhythm, making it easier for you to fall asleep faster at night.
You must go to bed and wake up around the same time, even on weekends, so your body doesn’t get out of the habit.
5. Avoid daytime naps
Napping is good if you are tired.
But napping can make it hard to sleep at night.
So if you can, don’t take a nap during the day.
But if you have to, make sure it is for 15-20 minutes after lunchtime.
This will help you get enough sleep every night so that you can wake up feeling refreshed and energized in the morning.
6. Sleep in a comfortable bed with clean sheets
Keep your bed clean and comfortable in order to get enough sleep every night.
In fact, a good mattress, pillow, and duvet are all important for getting great quality sleep.
But also make sure that you change your sheets regularly!
Put another way:
If you’re not sleeping well at night, it might be worth investing in some new pillows, sheets, or even a new mattress.
That way, you’ll be more comfortable and sleep better!
7. Keep your bedroom dark and cool
Strictly speaking, your bedroom is for sleeping.
In order to get enough sleep every night, you need a dark and cool room that’s free from distractions like the TV or phone.
Make sure your room is dark as possible.
This will make it easier to sleep at night if you have trouble sleeping.
For example, some people find that using blackout curtains or an eye mask can make a big difference to their sleep quality.
If you struggle with insomnia, investing in some blackout curtains might be worth it!
Of course, if your bedroom is too hot at night, this can also lead to poor sleep, so keeping the room cool is another good idea.
8. Avoid drinking alcohol or caffeine late in the day
Are you drinking a lot of caffeine or alcohol late in the day?
If so, then you might be disrupting your sleep.
Stop drinking caffeine or alcohol in the early evening to give yourself a better chance of getting enough good quality sleep.
Caffeine is a stimulant that will keep you awake.
Similarly, alcohol can lead to poor sleep in two ways: it disrupts the quality of your sleep and then makes you wake up in the middle of the night.
Here’s what to do instead:
Stay away from caffeine in the early afternoon or at least six hours before bedtime.
The same goes for alcohol: don’t have a glass of wine close to your bedtime! If this is difficult, try having a drink in the early evening instead.
Read on: how to quit alcohol easily.
9. Stop eating too much before bedtime
Avoid eating large meals close to going to bed because they take longer to digest, making sleeping difficult.
I know that some people like to have a light snack before bedtime.
But if you are having trouble falling asleep, it’s best not to eat anything after dinner time.
This will help your body relax and make sleeping easier.
10. Try to fix your anxiety before bedtime
If you have trouble sleeping at night, it’s important to fix your anxiety problem before bedtime.
The good news is that there are plenty of relaxation techniques you can use to help reduce your anxiety levels and get more sleep.
For example, some people find that taking a hot bath before bedtime helps them relax.
While others like the idea of deep breathing or positive thinking.
Another simple thing that might help is writing down what’s worrying you or making a list for the next day, so it doesn’t keep you awake at night.
Once you’ve found something that works for you, make sure to do it every day before bedtime.
So your mind gets used to shutting down and sleeping soundly.
With practice, this should eventually become a habit that will help you get more sleep each night without the need for medication.
Read more: 5 Tricks to calm your nighttime anxiety.
11. Exercise regularly but not within three hours of going to bed
Do you exercise regularly?
If so, then make sure to schedule your workouts for earlier in the day rather than late at night.
In fact, it’s best if you don’t exercise within three hours of going to bed because this can actually disrupt your sleep and leave you feeling exhausted the following day!
Not only will these help you to relax and fall asleep faster, but they can also give you more energy the next day!
As you can see, there is a lot that you can do to help yourself get enough sleep every night.
The good news is that it doesn’t take too long, and once your body gets used to the changes, you’ll be able to fall asleep quickly and sleep soundly through the night!
Also read: What to Do When You Can’t Sleep