How to Get a Better Night’s Rest
When you get a great night of sleep…you celebrate it.
And when you have a terrible night of sleep…you suffer.
If you don’t get a good night’s rest, it can leave you feeling tired, cranky, and not as mentally sharp – and you definitely don’t want to feel like that.
So what’s a person supposed to do? How can you get a better night’s rest? Here are some tips that may help.
- Reduce Your Screen Time at Night: Do you tend to spend time watching television, scrolling through social media, or working on your computer in the evening? Then you may need to reduce your screen time at night. The blue light given off by devices such as a phone or computer screen can trick your body into thinking it’s still daytime – which can disrupt your sleep patterns. If you want to spend time on electronic devices in the evening, consider wearing blue light blocking glasses to help.
- Avoid Caffeine Late in the Day: Yes, caffeine is a stimulant, and it can prevent you from relaxing in the evening – therefore not allowing you to sleep. While caffeine doesn’t bother some people, if you notice that you have trouble sleeping after consuming it, switch to decaffeinated beverages in the evening and choose a cut-off time for caffeine.
- If You Must Nap, Make It Short: Some days you’re just tired and need a nap. On those days, try to keep your naps short (30 minutes or less). This will allow you to feel refreshed and will hopefully not prevent you from falling asleep in the evening.
- Keep a Consistent Bedtime and Waking Time: What’s your bedtime? Is it different on the weekends? What time do you wake up? Is that different on the weekends, too? Keeping a consistent bedtime and waking time can help you get better sleep as your body adjusts to having a set sleeping pattern.
- Avoid Alcohol: Avoid alcohol when possible, as studies have shown it alters your production of melatonin – which is a key player in your sleep.
- Keep Your Bedroom Cool: Have you ever noticed that you sleep better when the temperature in your bedroom is cool? It’s not uncommon. Your bedroom temperature can affect your body temperature – and that can affect your sleep. Find a temperature that works for you and set your thermostat.
- Keep Your Bedroom Dark: If your bedroom lets in a lot of light from street lamps or other buildings around you, find ways to make it darker. Room darkening shades or curtains can really help with this.
- Keep Your Bedroom Quiet: The same can be said for noise. If you find that your bedroom gets a lot of noise from the street, look to put up some curtains designed to help reduce noise levels.
- Avoid Late Night Meals: If you find yourself dining late at night, you may want to change your eating habits. Late night meals can have a negative impact on your sleep quality – especially if you suffer from heartburn or acid reflux.
- Practice Relaxation in the Evening: It may be easier said than done, but practicing relaxation in the evening can help you get a better night’s rest. A warm bath, some meditation, or reading may be just what you need.
- Get Comfortable: Yes, make sure you are comfortable when it’s time for bed – and that your bed is comfortable, too. You want a mattress that works for you, a comfy pillow and sheets and a blanket that is soft to the touch.
Getting a good night’s sleep can be a game-changer as to how your day will go. Use these tips to get some great rest so that you’re ready to tackle the day.