If you’re exhausted and struggling with insomnia, grab these effective sleeping tips to get a good night’s sleep.
We’re all aware of how important a good night’s rest is for our overall well-being. After all, waking up from a relaxing sleep ensures an energetic mind and body during the day, improving our productivity and mood, among several other benefits.
In contrast, a lack of sleep only causes stress, fatigue, laziness, and other health issues.
However, despite knowing the importance of sleep, many of us cannot sleep peacefully. Stress and anxiety due to family or work responsibilities, alongside an excessive use of technology, causes our minds to have trouble while trying to sleep.
In worse cases, people start experiencing insomnia and take sleeping medications to soothe their minds and bodies.
No worries. I’m here to help.
As you might know, I am a bestselling wellness author with about 2 million books sold globally. I founded a groundbreaking video course called The Anxiety Cure.
I love sharing insights and strategies to help people to live their healthiest, best life.
With this in mind I put together this quick guide with sleeping tips to help you sleep better.
You can avoid restless nights and insomnia by following these five sleeping tips below. It’s time to start getting a good night’s sleep.
No matter how exhausted you are, it won’t be possible to have a good night’s sleep unless you make your bedroom comfortable. So, to create the ideal environment for sleeping, you will need to eliminate everything from your room that causes restlessness. For instance, you can reduce noise and lights in your room, as they can distract our minds and make it difficult to fall asleep. However, listening to relaxing sounds before bed can help calm our minds. Furthermore, the cleanliness and organization of your room can be a significant factor in improving its comfort and coziness. After all, no one likes to sleep in a cluttered and messy environment. But most importantly, it’s crucial to ensure your mattress is comfortable enough to give you undisturbed sleep.
Heavy people suffer the most because of uncomfortable mattresses, as it’s challenging to find one that suits their bodies. As a result, many heavyweight people suffer body aches such as back and shoulder pain, making it incredibly difficult to sleep. Fortunately, mattresses tailored for plus-sized people offer comfort alongside a peaceful, undisturbed sleep. So, ensure to get your hands on the best mattress for heavy people and enjoy a relaxing sleep every night.
The circadian rhythm of our body, also known as the natural clock, is responsible for healthily coordinating our sleep cycles. It regulates the body’s internal process, managing when it sleeps and wakes. Therefore, it’s crucial to maintain the circadian rhythm, to avoid staying awake or falling asleep in irregular patterns. A viable and proven way to do so is by increasing bright light exposure, but only during the day. As a result, you’ll not only find it easier to fall asleep during the night but will also feel lively and energetic during the day. Research on insomnia patients revealed that bright light could increase sleep efficiency from 77.5% to 90%.
However, it’s equally essential to reduce blue light exposure in the evening while increasing bright light exposure during the daytime. Exposure to blue light at nighttime can disrupt your circadian rhythm, making your brain think it’s still morning. And this can result in a lack of melatonin, which is crucial for a relaxing sleep. To reduce blue light exposure, you can reduce the usage of smartphones and computers before bed. Or you can try out blue light blocking glasses and install blue light filter apps on your devices.
Consuming caffeine can be great for your body. It makes you feel alert and energetic, improving physical performance and brain function while reducing the risk of several diseases. However, it’s crucial to keep caffeine consumption only during the day. Otherwise, caffeine consumption late in the day can make it significantly harder to fall asleep, disrupting your sleep cycle. You don’t want to feel alert and energetic when it’s time to sleep.
Caffeine intake during the evening will reset your circadian rhythm, tricking your mind into thinking it’s still time to stay awake. According to a study, consuming caffeine six hours before bedtime can reduce your sleep time by one hour. Losing even half an hour of sleep can be detrimental to our physical and psychological health, especially if you have to get up early for work. So, ensure to avoid taking caffeine after 3 p.m. and reduce your overall caffeine consumption to prevent its side effects. Additionally, you can take natural sleep enhancers such as herbal supplements and tart cherry extract to improve sleep.
If you’ve been struggling to sleep, you’re likely sleeping at varying times each day. To get a good night’s sleep, following a sleep schedule is essential. Without doing so, you will be disrupting your circadian rhythm each day by sleeping and waking in irregular patterns. Over time, your body’s internal clock will become desynchronized with the natural order of day and night. Not to mention, your body will release a low amount of melatonin, which functions as a sleep indicator for the brain.
In contrast, sleeping and waking up at the exact time each day will make it significantly easier to fall asleep and get the right amount of rest. However, to create a healthy sleep schedule, you must set aside time for at least 8 hours of sleep. Moreover, you may find it difficult to follow your sleep schedule initially. But gradually, your mind will adapt to your sleeping schedule, making you feel tired at the right time every day.
Exercise plays an indispensable role in healthy living. From keeping you in shape and reducing diseases to improving your psychological health, exercise can provide many benefits. Improved sleep is among the countless benefits of exercise. By performing regular physical activities during the day, you’ll feel tired during nighttime, allowing you to get a good night’s rest with ease. Moreover, regular exercise diverts attention from the worries of life and triggers the release of mood-boosting hormones. As a result, you’ll witness a significant reduction in stress and sleep more peacefully. What’s more, exercise not only makes it easier to fall asleep but also improves slow-wave sleep.
Nonetheless, when it comes to exercise, timing matters. Many people unknowingly exercise close to bedtime, which can prove harmful to their sleep cycles. Physical activity accelerates the release of endorphins that improve mood and cause people to remain awake. Moreover, exercise can also increase your core body temperature, which signals the mind to keep you awake. So, if you wish to get quality sleep, it’s best to perform exercise during the day.
In today’s tech-reliant era, where everyone is glued to the screen, sleeping at proper time intervals has become difficult. Along with increased stress and anxiety, people are having a hard time sleeping peacefully. However, it’s essential to prioritize your sleep more than anything else for a healthy and happy life. So, if you’re having trouble getting a peaceful night’s sleep, ensure to follow the ways mentioned above. Eventually, you’ll be falling fast asleep before you even know it.
Explore my groundbreaking video course called The Anxiety Cure