If ample sleep feels hard to come by, follow these health tips for sleeping better.
Following tips for better sleep can change your life—giving you health benefits like more energy, a stronger immune system, weight control, a healthier heart, and more. In honor of Better Sleep Month, how can you get higher quality (and quantity) of sleep? These health tips for sleeping better can help:
- Stick to a sleep schedule
- Avoid late-night drinks and snacking
- Limit screen time before bed
- Create a relaxing pre-bedtime routine
- Keep your bedroom cool and dark
- Upgrade your bedding
- Get regular daytime exercise
Learn more about these tips for better sleep below.
Stick to a sleep schedule
The human body likes having a regular rhythm, so it knows when to produce sleep hormones and when to wake up. Adults should get 7-8 hours of sleep per night, so pick a range that’s realistic for you, such as 10 p.m. to 6 a.m. Then, make a habit of being in bed, lights off, every night by your chosen time to help set your sleep-wake cycle. For best results, it helps to maintain this on weekends too (but no one will begrudge you sleeping in an extra hour!).
Avoid late-night drinks and snacking
Eating too close to bedtime can disrupt your sleep in several ways. For one, it makes you more likely to experience heartburn or need to use the bathroom during the night. It can also send a signal to the body that since it’s receiving fuel, it means it’s time to be awake. Avoiding eating at least three hours before bed is one way to promote a better night’s sleep.
Limit screen time before bed
This tip for better sleep has to do with reducing your light exposure at night, particularly from blue light emitted by electronics. This type of light is another factor that can confuse your brain and throw off your circadian rhythm. The best way to avoid this is by shutting off the laptop, tablet, and TV and putting away the phone an hour or two before bed. If that’s not possible, pick up a pair of blue-light-blocking glasses or try setting your screens to a blue-light-blocking color scheme between certain hours (many phones and laptops have this feature available).
Create a relaxing pre-bedtime routine
If you’re not browsing online, it means you get to fill that time with something that encourages relaxation and good sleep quality instead! You can switch this health tip for better sleep up from day to day, but some relaxation tips for sleep include reading, meditating, taking a warm bath or shower, doing yoga stretches, or listening to music.
Keep your bedroom cool and quiet
Everyone’s experienced waking up in the middle of the night feeling too hot and kicking off the covers. According to experts, nighttime temperature around 65F is ideal, give or take a couple of degrees of adjustment for your comfort. This tip for better sleep also covers the noise in your environment. Noise exposure can make your sleep shallower and more restless, even if it doesn’t fully wake you up. A cool and quiet room sets just the right tone for a good night’s sleep.
Upgrade your bedding
A high-quality mattress, sheet set, and pillow can turn your bed into a comfortable space that supports sleep quality and prevents back and shoulder pain. Your bedding is something worth spending some time considering since it has such an impact on the quality of your sleep. These bedsheet selection tips from the Sleep Foundation are an excellent place to start (hint: soft, natural materials are best!).
Get regular daytime exercise
This last health tip for sleeping better will also help you while you’re awake! Exercise makes you stronger and keeps your heart and immune system healthy. In the context of sleep quality, getting regular moderate exercise during the day helps you fall asleep faster and stay asleep longer. Try fitting exercise into your routine or adopting an active new hobby to boost your chances of having a restful night of zzzs.
Keep browsing our health and wellness blog for more content to keep you feeling your best.
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