How to Sleep Better at Night
Staying healthy, feeling happy, and allowing your brain to recharge requires getting enough sleep every night. In addition, sleeping is essential for healing sore muscles. However, many of us struggle with falling asleep before midnight, leaving us tired and groggy the next day. To improve our sleep quality, we need to make adjustments to create a conducive sleep environment and develop a consistent nighttime routine.
Last year, I implemented these changes in my own life, resulting in better sleep at night. By following these seven straightforward tips, you can do the same.
7 Tips to Sleep Better at Night
Get a restful night’s sleep without sacrificing precious morning time with these 7 simple strategies, designed to help you drift off into a peaceful slumber in no time.
Buy a New Comforter You Love
For years, I was obsessed with a soft blue comforter that brought me joy. However, the novelty eventually wore off and I found myself yearning for something fresh. It wasn’t until last year when I stumbled upon a crisp white down blanket from HomeGoods that my bedding game truly took a turn. The difference it made in my sleep experience was remarkable – there’s nothing quite like crawling into bed at night with a comforter that’s as soft as silk.
What sets mine apart is its lightweight design, which helps keep me cool on warm nights, and easy washability, making maintenance a breeze. Furthermore, the perfect pairing of new, soft sheets and plush pillows has taken my sleep quality to the next level, leaving me feeling refreshed and rejuvenated each morning.
Keep Electronics Out of the Bedroom
The conventional wisdom is that bedrooms should be reserved for two primary activities: sleep and intimacy. This philosophy suggests that electronics have no place in this sacred space, where we recharge both our bodies and minds. As I’ve chosen to keep my cell phone out of my bedroom, I store it fully charged in a designated spot elsewhere in my condo – the living room area, to be exact.
For those with more traditional housing setups, consider designating a non-bedroom location for your cell phone’s nightly charging routine. A closet or bathroom can provide a suitable alternative to keeping it on your bedside table.
Buy Black Out Curtains and a Night-Mask
In order to accommodate the abundance of natural light in my condo, I’ve found it essential to invest in high-quality black-out curtains. A recent discovery has been a pair of long, soft curtains from Overstock that have exceeded my expectations. The perfect complement to these curtains is a silk sleep mask from Amazon, which I’ve purchased for a mere $10. This versatile accessory not only ensures a dark sleeping environment but also provides a comfortable and gentle touch on my skin.
For me, it’s crucial to create a sleep-conducive atmosphere that excludes even the slightest hint of light. The effectiveness of this sleep mask in blocking out any stray beams has been nothing short of remarkable, allowing me to get a good night’s rest with ease.
Keep your Bedroom Cool to Sleep Better at Night
As I lie in bed at night, I often find myself getting too hot and waking up as a result. Research suggests that an ideal sleeping temperature is around 67 degrees Fahrenheit, which prompted me to keep my bedroom at a chilly temperature. For those concerned about energy bills, I recommend exploring air conditioning options for the summer months. In my previous Florida residence, I installed a window unit that allowed me to conserve energy by only cooling the bedroom.
Unfortunately, my condo community has restrictions on window units, so I opted for a portable, free-standing AC unit – similar to the Black and Decker model below. Additionally, I also utilize a Lasko fan, which is incredibly effective.
Treat Yourself to Cute, Soft Pajamas
As I slip into my favorite silk night-gowns, a sense of serenity washes over me. The soft fabric is like a gentle hug for my skin, calming my mind and soothing my soul. No occasion necessary – every night feels special when I’m wrapped in the comfort of my Victoria’s Secret collection. With an assortment of colors to choose from, including white, pink, black, gray, and more, I’ve stocked up on pieces that bring me joy.
For those who prefer a different slumber style, TJ Maxx offers a variety of cozy pajama sets, including adorable matching bottoms and tops. Currently, I’m enamored with the soft satin PJs from Amazon, which can be yours for under $25! Take a peek at this YouTube video to see why these silky-soft sleep essentials have earned a permanent spot in my wardrobe.
Use a Dim Reading Light at Night
To create a conducive sleep environment, it’s essential to limit light exposure close to bedtime. For me, using a very dim reading light has been instrumental in falling asleep quickly while reading at night. I’ve found that the simple and affordable Ikea night-light does the trick nicely.
In addition to this personal lighting solution, I’ve also found neck-mounted reading lights to be incredibly helpful. Another option is the basic $10 reading light available on Amazon.
To further enhance my sleep routine, I’ve installed the ‘f. lux’ app on both my phone and computer. This clever tool automatically adjusts the screen brightness of my devices, helping me wind down at night.
No Caffeine after 12pm
I once subscribed to the notion that a post-lunch cup of coffee was harmless, reasoning that its effects would wear off after eight hours. However, I soon discovered that this was merely a myth. The half-life of caffeine is indeed eight hours, which means that any caffeine consumed during the day can still be present in your system by 10pm, potentially disrupting your sleep patterns.
My personal experience bears this out – after giving up coffee and other stimulants, I’ve noticed a significant improvement in my ability to fall asleep at a reasonable hour. Gone are the days of lying awake until the wee hours; now, even on nights when I’m exhausted, I can drift off to sleep by 10pm. And it’s not just coffee that’s the culprit – many teas, hot chocolates, and other seemingly innocuous foods and drinks contain caffeine, too.
How to Sleep Better at Nights and Get Even More Zzzs
To enhance the quality of your sleep, consider implementing these additional strategies: For optimal results, exercise intensely during the morning or early afternoon rather than late at night. Additionally, adopt a calming ambiance in your bedroom by painting it a soothing shade such as blue or dark purple. A clutter-free environment can also contribute to improved sleep quality, so make sure to declutter your bedroom regularly.
Furthermore, consider investing in a sound machine that produces white noise to create a peaceful atmosphere. If you’re struggling with the comfort of your bed, consider replacing your mattress or purchasing a high-quality mattress topper. Finally, make it a point to take a walk during your lunch break to ensure you receive adequate natural light throughout the day.
