The quality of sleep is getting more important than ever. We are living in a time when 24h is not enough to do all the things you want to do. Because of that many people are looking to cut some sleep hours. But the problem is that many people are having a bad night sleep and need even more than 8h of sleep. The only way to cut down sleeping hours is to have a better sleep, sleep that does not interfere with anything. After a few days of good night sleep, you will be fresh during the day and will have extra energy. With less sleep you can get more energy during the day but only if you get a better night sleep.
There are many tips on how to get better sleep, some of them work, and some of them are just not working for everyone. But if you don’t try those sleeping tips, you will never know and will never get better sleep.
15 Best Sleeping Tips
1. Keep a Sleeping Schedule
Go to bed at same time and always wake up at the same time. This sleeping tip sounds easy to do, but it is hard to wake up early on the weekends. On the weekend’s majority of people want to sleep longer, and that is a huge mistake that just makes your brain confused. If you keep a good schedule, your body will be ready for better sleep and will tell you on its own when to go to sleep, but only if you have a schedule that is followed every day.
2. Light is Important
You should expose your self during the day to the sunlight. You should have some kind of daily activity on the open and make sure you absorb enough solar energy. This energy will help you in the night to get faster in a deep sleep. Also, it is important to avoid any kind of light before going to bed. You should not watch TV or be on the computer at least 2 hours before bedtime. A mobile phone is also not recommended 2h before sleep.
3. Consuming Beverages and Food
Coffee should be avoided. If you can’t live without coffee, then drink the coffee as soon as you wake up and never drink coffee or any other caffeinated beverages 12h before sleep. Caffeine in the coffee may keep you awake during the bedtime. Eating before going to sleep is a big no, you should never eat before going to bed. At night time our body is relaxing, and if you eat at night, then your bowel and whole body will not be relaxed since it needs to process the food.
4. Fresh Cool Air in Bedroom
You should keep fresh cool air in the sleeping room. Fresh air will provide extra oxygen that body needs for sleeping. Room temperature should be somewhere around 18 celsius because that will help cool your body well and give you a nice deep sleep.
5. Buy a Decent Pillow
A good pillow is the most important factor having a better sleep. If your headrests in a lovely pillow that is comfortable to your whole body then you will get a perfect night sleep. Some pillows are providing a better comfort than others, and some of them even use advanced technology to stay cool during the night. You should try a different type of pillows to see which one is best for you. To find the best pillow you should sleep on the same pillow for no less than 30 days, only then you will know if the pillow is good for you or no.
6. Buy a Decent Mattress
The sleeping mattress is another easy thing you could use for better sleep. A high-quality mattress that provides a good comfort is the best solution for a good night sleep. But the only problem with high-quality mattress is the price. High-quality mattresses cost lots of money, and not everyone can afford one. If you decide to go with a high-quality mattress, I am sure you will not regret the decision.
7. Don’t Nap During Afternoon
If you are one of those that like to nap for extra energy, then you should nap early in the morning. The worst thing you can do is having a nap several hours before sleep. Just like food, you should not nap before sleep. If you have a hard time sleeping, then you should move your naps few hours before than usual.
8. Don’t Watch Clock During The Sleep
Relax is one of the best ways to get a good sleep. You should never watch the clock during the sleep. Some people know to check the clock to see how much until morning, but that only brings stress and keeps you awake.
9. Use Body Pillow to Relief Pain
If you have any kind of pain in the back or knees, you can use a body pillow. A body pillow is used to give comfort to the whole body and release additional stress in the muscle. If you don’t have a body pillow, you can use any kind of pillow and place it between legs if you are side sleeper.
10. Remove Dust Mites
Dust mites or bed bugs can make real problem during the night. That little thing may bite you and in that way make your sleeping light. To remove dust mites, you should keep the bedroom clean, open windows regularly and clean your bed at least once per week.
11. No TV in Bedroom
Some scientist and philosophers say that bedroom should be only for sex and sleep. TV is a bad device for the bedroom; it will make you have less sex as well as less sleep. Remove TV from the bedroom for better sleep.
12. Alcohol Drinking
Just like drinking a coffee few hours before sleep, the same is with alcohol. Alcohol will make you sleepy but as soon as the alcohol effect go away, you will be waking up and will have all kind of problems. Hangover is not good for sleeping.
13. White Noise to Fight Bad Noise
Loud noise can wake us up from a deep sleep and interrupt our sleeping, but if you use white noise application, you can reduce outside noise. White noise can also help you to get in a deep sleep faster.
14. Don’t Smoke
If you are smoking, stop. Not only is smoking bad for health and you will die sooner than you should, but smoking a cigarette before bedtime can make you more alert, and you will surely not get into bed on time.
15. Sleep Alone if You Can
Some study shows that for the best night sleep you should sleep alone. I disagree with that because if you are alone in the bed, then you are lonely. You need to have your partner beside you to keep you warm. Yes, he will wake you up sometime, but benefits outweigh that problem. By sleeping alone, I was referring to remove pets from the bedroom. Pets are not clean, and they leave traces that can harm your sleeping in the long run. Pets need to have their own room and own bed.
Now you know how to get a better night sleep. It is not that hard, and all you need to do to improve sleep quality is to follow some of the tips mentioned above. If you have some major sleeping problems like insomnia that last for over 30 days, you can always visit a doctor. A doctor will help you and probably prescribe you sleeping pills or other pills that may help you get a better night sleep.