4 Helpful Ways To Get a Better Night’s Sleep

A young woman is wearing a tank top and sleeping peacefully on her side. Her bedding and bedroom décor are white.
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Many people find it difficult to get a good night’s sleep. According to the Centers for Disease Control and Prevention (CDC), one in three adults doesn’t get enough sleep on a regular basis. Sleep deprivation can have serious effects on your health and well-being, leading to weight gain, heart disease, and reduced cognitive function. Given the importance of sleep for health, you should try to improve the quality of your sleep. We’ll explore four helpful ways to get a better night’s sleep.

Sleep-Friendly Environment

Creating a sleep-friendly environment is the first step toward better sleep hygiene. The goal is to create a luxurious and relaxing bedroom dedicated to rest. Start by making your room dark, quiet, and cool before getting in bed. Blackout curtains can block out intrusive light, while a white noise machine can mask disruptive sounds. The ideal temperature for sleep is around 60–67 degrees Fahrenheit (15–19 degrees Celsius), so adjust your thermostat if possible. A comfortable mattress and pillows that support your body type and sleeping position can also make a significant difference.

Sleep Schedule

Establishing a consistent sleep schedule is another element of good sleep. Although it can be difficult at times, do your best to go to bed and wake up at the same time every night and day to regulate your circadian rhythm. Once your body’s internal clock is on a schedule, it’s easier to fall asleep and wake up naturally around the same time. It may take some time for your body to adjust, but sticking to a routine will make a difference in the long run.

Diet and Exercise

Diet and exercise greatly impact your sleep habits. Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for moderate exercise during the day, such as a brisk walk or yoga session.

Your diet also plays a significant role in your sleep quality. Foods rich in magnesium, such as leafy greens, nuts, and seeds, can promote relaxation and sleep. Conversely, avoid consuming high-sugar and high-fat foods, especially in the evening, as they can disrupt your sleep patterns.

Relaxation Routine

Another helpful tip is to develop a relaxing bedtime routine. Engaging in calming activities before bed can signal to your body that it’s time to wind down. Try reading a book, taking a warm bath, or practicing mindfulness meditation. These activities can reduce stress and prepare your mind and body for sleep. Additionally, limit your exposure to blue light emitted by screens in the hour leading up to bedtime. Blue light can interfere with melatonin, a hormone that regulates sleep.

Sleep is essential for maintaining good health and well-being. By trying these helpful ways to get a better night’s sleep, you can enhance your sleep quality and wake up feeling refreshed and ready to tackle the day. A good night’s sleep requires effort and consistency.

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