Nine Tips To A Good Night’s Sleep
I have struggled on and off with getting a good night’s sleep for years. With that said, I have recently adopted some good habits that have helped me stop the struggle. I am going to share nine tips to a good night’s sleep that have worked for me. I hope that one of these tips can be helpful for you.
1. Avoid Naps
I love taking naps. I am guilty of taking naps during the day. But I had to stop because my naps kept getting longer and longer and longer. At some point, they were no longer naps and I was just sleeping during the day. Which then resulted in me staying up all night. It was vicious cycle. #teamnosleep
That is why I recommend that you avoid taking naps all together. If you need to take a nap by all means take a nap. But make sure that you set an alarm, for however long you want to take the nap for. Then set a second alarm as a fail safe just in case you end up snoozing the first alarm.
2. Limit Caffeine
Caffeine can stay in your system for up to six hours. Yes. You can feel the affects of caffeine very quickly within 30 minutes up to an hour. But it does stay in your system long after the affects wear off. With that said, I recommend you avoid drinking caffeine six hours before you go to bed.
I personally avoid drinking anything with caffeine after one o’clock. Since I go to bed at nine that give me eight hours to ensure that the caffeine is out of my system.
3. Don’t Eat Before Bed
A long time ago, I got into the bad habit of eating before bed. After a while, I noticed that I wouldn’t have a good night’s sleep because my stomach was full. I would wake up feeling bloated and skip breakfast. Since I skipped breakfast, I would be starving by the time lunch came around. It was an uncomfortable chain reaction.
Ever since I became aware of the domino effect that eating before bed was having on me. I decided to let my food digest fully before going to bed. Now, when I eat something. I sit up for a couple of hours and let my food digest before I lay down.
4. Stay Away From Bright Screens
The brightness of the screens that you look at can keep you up at night. Looking at a bright screen restrains your body’s production of melatonin, which is the hormone that controls our sleep-wake cycle.
For example, if your body confuses the brightness of the screens that you look at as daylight. It will disrupt your sleep-awake cycle into thinking its still daylight instead of nighttime. With that said, your body will not produce melatonin which helps you sleep at night.
Avoid looking at bright screens two to three hours before you go to bed. I have a setting on my iPhone called night shift, which automatically changes the colors of my phone screen to a warmer tone at night. That way my screen isn’t as bright and doesn’t keep me up at night.
If you have an iPhone you can find the night shift setting, in your “Settings” under “Display & Brightness”, you’re welcome.
5. Go To Bed At The Same Time Everyday
Go to bed at the same time everyday. I am sure that you have heard this before, but going to bed at the same time every day helps set your internal clock. Which is your innate sense of time.
I go to bed a nine o’clock. I have been doing so for a long time now. That my body has gotten use to it. My body naturally begins to wind down around seven o’clock and by eight o’clock I am yawning and getting ready for bed.
6. Create An Evening Routine
A routine is just a series of things that you do repeatedly. Creating an evening routine that you do everyday will have the same affect on you as going to bed at the same time everyday will. It will alert your internal clock that it is time to go to bed.
My Evening Routine consists of getting ready for bed by taking a shower, getting dressed, and brushing my teeth. Afterwards, I crawl into bed, make sure my alarm is set, and then I read a book until I fall asleep.
What works for me may or may not work for you. Do whatever you naturally gravitate to at night before bed and get into the routine of doing it every single night.
Below are some examples of things that you can include in your evening routine;
- Drink a cup of tea
- Read a book
- Listen to soothing music
- Take a bath
7. Take Melatonin
As I mentioned earlier, melatonin is the hormone that controls our sleep-wake cycle. You can take Melatonin tablets to help you fall asleep. I did for a short period of time and found them helpful. I didn’t want to rely on taking them every single night. So I stopped taking them after a while when I got into a good routine. Utilizing all of the tips that I am sharing with you now in this blog post.
8. Use A Weighted Blanket
A weighted blanket has literally changed my life. I dont remember where I read and or saw this recommendation. But something prompted me to buy a Weighted Blanket and I’m so glad that I did. Whenever I cover myself with my weighted blanket. The weight of the blanket comforts me in a way where I feel so relaxed. That I immediately fall asleep.
If you plan on getting a weighted blanket. I recommend you get the appropriate weighted blanket for your body weight. I also suggest you lower the temperature of your bedroom at night. Because you might get hot under the weighted blanket.
9. Wear A Sleep Mask
I like for it to be pitch black when I go to sleep. Even the slightest bit of light will keep me up. With that said, I wear a sleep mask to bed. I use to only wear a sleep mask when I traveled. Because there always seemed to be some sort of artificial light in the hotel room that would keep me up at night. But now I wear a sleep mask to bed every night. I bought this Sleep Mask made of light weight memory foam. Not only is it comfortable but it completely blocks out light. I highly recommend it.
I hope that you enjoyed reading this blog post and found these nine tips to a good night’s sleep helpful. If you have any questions feel free to comment down below