Evidence-Based Tips to Sleep Better at Night

Hey, sleepyhead! Tired of turning and tossing all night long? These simple, yet effective tips will help you get a good night’s sleep and be more productive during the day.

How you sleep at night directly affects your mental and physical health. It can take a serious toll on your daytime productivity, energy, and even emotional balance. Yet so many of us toss and turn at night, it’s important to struggle to get better sleep: we need it. But this seems like an impossible goal, when you find yourself wide awake at 3 a.m., thinking about how to control the quality of your sleep. Unhealthy daytime activities and habits can lead to poor night sleep, and unfavorably affect your brain, mood, and heart health. Also, the immune system is affected, as you will feel weak and out of energy.

So, what’s the cure for improving your sleep at night? Boost your health with the following tips and keep your body’s natural sleep-wake cycle.

Go to sleep at the same time each day

Going to sleep at the same hour each day will help optimize the quality of your sleep. And this is because you will manage to set your body’s internal clock, so let’s say that you go to bed each night at 11 pm o’clock – you will have an alarm that both sends you to sleep and wakes you up in the morning. This is the first step to improving your sleep. It’s challenging, but it will bring you quick results. Waking up at the same hours, including on weekends it’s ideal. Make yourself an early bird if you’re currently a night owl.

Also, don’t forget to consider your body’s needs. Don’t pick a too early hour to wake up. It might be too much for you, and you won’t be able to maintain it.

Benefits of fixed wake-up time:

  • Less morning sleep lethargy
  • Easier to fall asleep at night
  • Better focus
  • A brighter mood during the day
  • Better job performance

Considering these improvements, why not start scheduling your sleep?

Napping: Does it affect your sleep at night?

A good nap can be refreshing and healing, especially if you didn’t get enough sleep the night before. However, longer naps are prone to cause poor sleep at night. But taking a successful nap comes down to timing. Based on many scientific results, 10 minutes of nap is considered enough and beneficial. This amount of time allows you to quickly rest if you feel excessively groggy after you wake up in the morning. However, the time you take your nap during the time matters as well, as most experts recommend no naps later than 2 pm. Napping after 2 pm results in the inability to fall asleep at night.

Here’s how to improve your chances of taking a good nap:

  • Consume a moderate amount of caffeine
  • Wear an eye mask and earplugs
  • Don’t expose yourself to bright life if you want to nap faster
  • Choose women’s pajamas for when you take a nap (or sleep at night). You’ll want to feel as comfortable as possible, and good-quality pajamas can promote good sleep.

What are the benefits of napping?

  • Relaxation
  • Increased alertness
  • Improved mood
  • Reduced fatigue
  • Better memory

Exercise during the day

Exercising speeds up your metabolism, stimulating hormones, and increasing the body’s temperature. It’s best to exercise in the morning or in the afternoon, but if you’re too close to bedtime, it can interfere with your sleeping cycle.

Try to finish your workouts a couple of hours before you go to sleep. If you’re still going through sleep complications, it’s best to move your exercises in the morning. However, there are some exercises, like yoga and stretching that can help promote sleep. Vigorously exercising in the morning will lead to powerful sleep benefits. Even walking 30 minutes per day can improve sleep quality.

However, it can take some time before you experience the sleep benefits. So, be patient about it, build an exercise routine, and stick with it.

Be smart about your diet

Your eating habits can also have an effect on how you sleep, especially in the hours before bedtime. Therefore, focus on a healthy diet. Your eating patterns can make a difference to your overall health. Eating a diet rich in fruits, vegetables, and healthy fats may help you fall asleep faster.

Cut sugary and refined carbs – eating sugar and refined carbs, such as white rice, pasta, bread during the day can trigger a night off. Repetitive wakefulness at night can disrupt your stages of sleep, which eventually will put you in a bad mood.

Limit caffeine – as mentioned already, it’s important to limit your caffeine intake, especially after 4 pm. Similarly, smoking has the same effects as caffeine: it can disturb your sleep at night, especially if you consume those two before bedtime.

Avoid alcohol before bedtime – another stimulant that can cause poor sleep is alcohol. It can interfere with your sleep cycle, thus, make sure you limit your intake of alcohol, or best, don’t consume any type of alcoholic drink before bedtime.

Dinnertime – it’s important to have dinner earlier in the evening. Avoid spicy, rich foods before you go to bed. These can cause acid reflux, which can cause stomach trouble and heartburn.

Don’t drink too many liquids before bed – drinking plenty of liquids before bedtime can result in frequent bathroom visits during the night.

As we all are different, nighttime snacks may promote sleep for some people. Eating before sleep can make sleep more difficult, but if you’re into bedtime snacks, you can try these healthy snacks:

  • A small bowl of whole-grain
  • A banana
  • Turkey sandwich
  • Yogurt
  • Milk

Among all the tips above that promote sleep, you might as well relax before sleeping. Clear out your mind of all the thoughts that make you stay wide awake. Meditation is the best way to relax your mind and body and promote good sleep at night.