How to Get Better Sleep

 Getting a good night's sleep is important for health. It helps you be more relaxed and productive during the day.

However, if you often struggle with sleeping, it may be time to speak with your healthcare provider. They can help you determine the cause of your sleep problems and prescribe a treatment plan that works for you.

1. Set a regular bedtime

It’s important to get enough sleep every night to keep your body healthy. A lack of sleep can lead to a range of health problems, including obesity, stroke, diabetes and Alzheimer’s disease.

A key to getting the rest you need is setting a regular bedtime. This can be a challenging task, but it is possible to achieve.

Creating a regular routine can help you feel more prepared for bed, which can encourage you to fall asleep easily. It also can help you manage a busy schedule and reduce your stress.

To set a regular bedtime, first decide on a time that will work for you and your family. Then, create a sleep-wake routine that you can do every day at that time.

Once you have an idea of when you want to go to bed, set an alarm for at least 30 minutes or an hour before that time. During that time, do something relaxing to wind down from the day, such as reading or listening to music.

You may need to try several different times before you find a bedtime that works for you. It can take up to seven days for you to reset your sleep schedule, so give yourself time to get used to the new time.

A consistent routine can also help you avoid anxiety and rumination, which can disrupt your sleep. These thoughts activate your mind’s sympathetic nervous system and make you feel anxious and irritable, preventing you from falling asleep.

It’s also important to limit screen time before bed, especially bright screens that emit blue light. This can suppress melatonin, the hormone that regulates your sleep cycle. Ideally, you should turn off all electronics at least one hour before you plan to go to sleep.

2. Exercise regularly

Exercise is good for your health in general, but it also improves your sleep. It boosts your energy levels, reduces feelings of depression and stress, and helps you get the rest your body needs.

In fact, getting enough exercise may help you sleep better by increasing the amount of time you spend in deep, restorative sleep. This phase is linked to your body’s natural repair and recovery processes, immune function, and memory processing.

However, you shouldn’t exercise too close to bedtime. Exercising too soon increases your core body temperature, making it harder for you to fall asleep.

A good way to combat this is to exercise in the morning before you go to work or in the late afternoon after work, instead of exercising right before going to bed. You’ll be able to choose your favorite time for exercise, which will make it easier to stick with it long-term.

During the day, you can also boost your sleep quality by adding light physical activity to your routine. For example, parking far away from your destination, taking the stairs rather than an elevator, and walking around the block after lunch will all add up to some movement in your day that will help you sleep more soundly at night.

It takes a bit of time to develop an exercise habit that works for you, but once you’re doing it consistently, you’ll find it’s much easier to fall asleep and stay asleep. You should aim for 30 minutes of moderate exercise per day, five days a week.

3. Limit screen time before bed

One of the most important things you can do to get better sleep is to limit your screen time before bed. The blue light emitted by screens can cause your brain to release less melatonin, which is necessary to help you fall asleep.

If you’re struggling to sleep, consider turning off all electronic devices at least an hour before bedtime. This will allow you to focus on something relaxing. You may also want to try using blue light-filtering glasses, which can drastically reduce the amount of blue light emitted by your screen.

When you sleep, your body repairs and regenerates cells that are damaged from the day’s activities. But if you spend too much time on your screen before bed, this will delay the repair process and you’ll take longer to reach deeper levels of sleep.

It’s also important to note that the content of your child’s screen use can affect their sleep as well. For example, exciting video games and a scary television show can trigger the release of hormones like adrenaline that will make it difficult for them to get to sleep or stay asleep.

The good news is that it’s a lot easier to change your child’s habits than you might think. You can teach your child about the science behind their device use and how it can impact their sleep, which will help them develop healthier habits.

For children, it’s recommended that they only use electronic devices in the hours before bedtime. This means no watching TV, playing games or checking social media before sleep. It also means setting a consistent bedtime and making sure they follow this routine. This will help them feel more relaxed and able to fall asleep easily and restfully.

4. Keep your room cool

If you want to get better sleep, it's important to keep your room cool. Keeping your bedroom at the recommended temperature of 60 to 70 degrees helps regulate your body's temperature so that it's easier for you to fall asleep.

A cooler night's sleep also reduces stress and makes it easier to deal with daytime stress. Additionally, a cool room can lead to a complete sleep cycle that produces melatonin and serotonin, which are known as the "happy chemicals."

For many people, cooling down their room is an essential part of getting a good night's sleep. However, it's also crucial to keep in mind that lowering your bedroom's temperature doesn't mean you have to turn up the air conditioning.

One of the simplest ways to cool down your room is by leaving a window open slightly at night. This will allow the warm air in your home to escape and help create a cross breeze, which will also encourage cool air to circulate.

Another option is to use a fan in your room. This will help to cool the air and promote evaporation of sweat which will further lower your body temperature.

It's also a great idea to choose a breathable, moisture-wicking material for your bed sheets, as this can keep you feeling cool all night long.

Alternatively, you could consider using a pillow that's designed to help keep you cool during the night. These pillows are crafted with a gel-infused fabric that absorbs excess heat and draws it away from your body for up to three hours.

Lastly, try to eliminate as much electrical equipment in your bedroom as possible. Plugged electronics, including cell phones, tablets, and televisions, can make a room feel warm, which can make it harder for you to get to sleep.

5. Create a relaxing environment

Creating a relaxing environment in your home is important for promoting healthy sleep habits. This can help you get a better night’s sleep and feel more refreshed in the morning.

The most successful ways to create a relaxing space are to use natural light, incorporate plants, and add calming scents. While you can’t replicate the tranquil atmosphere of a nature sanctuary, these simple tips can help you achieve that same calmness at home.

Studies have shown that calming environments can help you to relax and decrease stress levels. In fact, they can even improve your physical health.

A study published in the Journal of Environmental Psychology found that people who visited a quiet place slept longer, felt less anxiety and had fewer headaches. Similarly, a study by the University of Pennsylvania found that people who visited nature parks reported more positive moods and fewer symptoms of depression.

You don’t need a garden to reap the benefits of the environment; you can easily incorporate elements of nature into your home, says Bankston May. She recommends using a scented diffuser or a few candles, or purchasing plants that will purify the air.

Another way to make your home a relaxing place is to rearrange or replace furniture. If your current chairs are too uncomfortable, for example, move them to a spot in the room that gets plenty of natural light and has a view you love.

The color of your walls can also have an impact on your mood, so stick to soft shades like blue and green. If you’re a visual person, don’t forget to include photos or art that remind you of happy moments in your life.