Everyone knows the recommended amount of sleep adults need each night is at least 7 hours, but that’s easier said than done! Stress, medication, menopause, and other external factors can contribute to poor sleep. Whether you struggle to go to sleep or have difficulty staying asleep, we want to share a few ways you can improve your sleep quality. Take a look at our top tips on how to get better sleep:
1. Set a sleep schedule and stick to it.
Going to bed at the same time every night and setting your alarm for the same time every morning is an important part of getting better sleep. That way, your body gets accustomed to winding down at a certain time for a consistent sleep cycle. Aim to stick to that schedule even on weekends, if possible, to further reinforce your natural sleeping pattern.
2. Create a bedtime routine.
Another one of the best tips on how to get better sleep is to have a bedtime routine. Make sure you’re setting aside enough time to get between 7 and 8 hours of sleep, but also give yourself at least 30 minutes for a bedtime routine that signals your body it’s time to rest. Listen to calming music, meditate, go through guided relaxation exercises, or journal to relax both the mind and body instead of scrolling on your phone or watching TV immediately before bed.
3. Limit blue light exposure.
Screen time before sleep can actually suppress your body’s natural production of melatonin, a hormone that helps with your circadian rhythm or internal clock. The blue light from TV and phone screens makes it harder for your brain to wind down at the end of the day. So what can you do instead? As previously mentioned, you can listen to music or a podcast, read a physical book, or practice mindfulness exercises as a way to avoid screen time.
4. Make your bedroom space quiet and relaxing.
If you find it difficult to fall asleep, consider your bedroom space and how it makes you feel. Your body prefers a dark, cool space to sleep, so you may need blackout curtains, a better mattress or bedding, and less noise in order to get to sleep faster. Wearing a sleep mask, turning on a fan, or playing white noise are all great ways to improve your sleep as well!
5. Be mindful of what you eat and drink before bed.
Lastly, knowing how to get better sleep starts before bedtime; in fact, drinking caffeine in the afternoon is one of the most common ways your sleep can become negatively affected at night! Try limiting caffeinated beverages to the morning and see how that affects your quality of sleep. It’s also recommended not to eat a large meal right before you go to bed or drink alcohol consistently before bedtime.
If you’ve tried these tips on how to get better sleep and are not getting the results you want, consider a sleep support supplement from our wellness shop! Reach out to us, and we would be happy to help you find an option that will work best for you.