If you’re wondering how to get a good night sleep and wake up refreshed, this post shares great tips! Enjoy these 5 ways How to sleep better at night naturally!
You’re feeling run down. You can’t focus in meetings or keep zoning out. It’s time to take a step back and look at your sleep habits. Poor sleep can lead to brain fog, poor decision-making, and even depression. Luckily, five simple tips can help you get a better night’s sleep and improve brain health. And as a result improve your mood, energy, and focus throughout the day.
How to sleep better at night naturally
Disconnect From Electronics
First, disconnect from electronics an hour before bed. The blue light from electronic screens can interrupt your sleep. The light tells your brain that it’s still daytime, so you won’t wind down as easily. Shut off your electronics an hour before bed to give yourself some time to relax without the glow of a screen in your face.
It’s tempting to get sucked into the medical drama you’ve been binge-watching, but keeping the screen on to see what Dr. Steamy does next is keeping your mind active. Take time to shut down gradually by getting away from your devices. The good doctor will still be there tomorrow.
Create an Environment
Second, create a sleep-friendly environment in your bedroom. Make sure the room is dark, quiet, and cool. Invest in some blackout curtains and a white noise machine if you need to.
If you are a light sleeper, consider banning pets from your bedroom. While it’s nice to have another warm body in the bed, a pet that scratches or moves frequently will keep you awake. You both may sleep better if Fido stays in another room.
Your pillow may also be the culprit to a bad night’s sleep because you have one that isn’t right for your sleep style, or it gets too hot. A good pillow should stay cool, and adjust to your sleep style – stomach, side, or back. Getting an adjustable pillow like the Sleepgram pillow is a must to drift into dreamland faster, and easier.
Stick to a Routine
Third, establish a bedtime routine and stick to it. Whether it’s reading before bed or taking a relaxing bath, do the same thing every night so your brain knows it’s time to sleep.
An hour before bed, turn off all unnecessary lights. As your home gets darker, your body recognizes it’s almost time to sleep. Once you’re in bed, try reading or journaling for a few minutes to clear your mind before turning out the lights.
Move During the Day
Fourth, get up and move during the day. Exercise can help you sleep better at night, so try to get at least 30 minutes of physical activity during the day. Even simple exercises such as walking can improve brain health.
As a bonus, spending time outdoors will calm your mind. Listening to birds sing or water flowing in a babbling brook washes the stress from your day. A calmer mind falls to sleep easier at night.
Reduce Caffeine and Alcohol
Finally, cut back on caffeine and alcohol. Both substances can disrupt sleep, so it’s best to avoid them in the evening. For best results, stay away from caffeine for at least eight hours before bedtime. This will give your body ample time to burn up any of the stimulant left in your system.
Many believe a glass of wine will help them relax, but alcohol can have the opposite effect. Drinking liquor before bed can decrease your ability to reach REM sleep, an essential ingredient of a restful night. This deep-sleep state is vital for good brain health, so put the beverages away early and switch to water.
Sleep Well and get a better night’s sleep
Good brain health is vital for a successful life. To review, here are the five ways to improve your chances of a better night’s sleep.
- Turn off your devices.
- Create a sleep environment.
- Stick to a bedtime routine.
- Move during the day.
- Avoid caffeine and alcohol.
By following these five tips, you’ll be well on your way to getting better sleep and improving brain health. Sweet dreams!
Jennifer Hardy, SleepingBetter.co. Jennifer is a stay at home mom with 2 kids, who is an active contributor to SleepingBetter.co. She has been researching sleep science for years and is all about creating the perfect sleep sanctuary for herself because she knows how powerful good sleep can be on your health and beauty. She loves reviewing everything from comfortable pillows to the best mattresses.
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