10 Ways to Get Better Sleep Now
10 Ways to Get Better Sleep Now
Getting quality sleep is essential for physical and mental well-being. However, modern-day stressors and digital connectivity can make restful sleep feel out of reach. This blog explores ten proven strategies for better sleep, including natural methods and lifestyle changes, backed by research to help you achieve more restful nights.
1. Stick to a Consistent Sleep Schedule
Maintaining a consistent sleep-wake schedule aligns your body’s internal clock, helping you fall asleep and wake up naturally. Research from Harvard Medical School shows that this consistency is key to better sleep quality and overall health.
How to Implement: • Set a consistent bedtime and wake-up time, even on weekends.
• Use alarms to help establish a routine.
2. Create a Sleep-Inducing Bedroom Environment
A cool, dark, and quiet environment can significantly improve your sleep. Studies published in Sleep Health support that these conditions foster deeper sleep by reducing sleep interruptions.
How to Implement:
• Use blackout curtains or an eye mask.
• Keep your room temperature at 65°F (18°C) for optimal comfort.
3. Limit Exposure to Blue Light Before Bedtime
Exposure to blue light, especially from phones and computers, inhibits melatonin production, making it harder to fall asleep. According to the National Sleep Foundation, reducing screen time an hour before bed can support better sleep.
How to Implement: • Set your devices to "night mode" and reduce screen use before bed.
• Opt for a relaxing activity, like reading a book, instead of using digital devices.
4. Incorporate Relaxation Techniques
Relaxation techniques like meditation and deep breathing exercises help calm the mind. Research from the National Institutes of Health indicates that mindfulness meditation can improve sleep quality and reduce insomnia symptoms.
How to Implement: • Try guided meditation for 10 minutes before bed.
• Use apps like Calm or Headspace to help unwind.
5. Be Mindful of What You Eat and Drink
What you eat and drink can have a significant impact on your sleep. Foods rich in magnesium, like bananas and spinach, can enhance sleep quality, while caffeine and alcohol disrupt it, according to research from Harvard Medical School.
How to Implement: • Avoid caffeine and alcohol at least 4-6 hours before bed.
• Enjoy light snacks such as cherries or herbal teas before sleeping.
6. Get Plenty of Natural Light During the Day
Natural light helps regulate your sleep-wake cycle by boosting serotonin levels. A study from the American Academy of Sleep Medicine shows that morning exposure to sunlight significantly improves sleep quality.
How to Implement: • Spend time outdoors in the morning to soak up natural light.
• Keep your curtains open during the day to maximize sunlight exposure.
7. Exercise Regularly, But Not Right Before Bed
Exercise helps improve sleep by increasing deep sleep cycles. According to the Sleep Foundation, regular physical activity boosts sleep quality, though vigorous exercise too close to bedtime can keep you awake.
How to Implement: • Incorporate 30 minutes of moderate exercise during the day.
• Avoid intense workouts within two hours of bedtime.
8. Limit Naps During the Day
While naps can refresh you, longer naps may negatively affect nighttime sleep. The Mayo Clinic recommends limiting naps to 30 minutes to avoid disrupting your sleep cycle.
How to Implement: • Keep naps short and avoid napping after 3 PM.
• Nap only when absolutely necessary.
9. Consider Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is a proven long-term treatment for insomnia, according to the American Psychological Association. It’s shown to be as effective as sleep medications in the short term and even more effective long term.
How to Implement: • Consult a CBT-I therapist or use online programs designed for sleep improvement.
10. Limit Fluid Intake Before Bedtime
Drinking excessive fluids before bed can cause disruptions from frequent trips to the bathroom during the night. A study from the National Institutes of Health suggests limiting fluid intake at least an hour before sleep to minimize these interruptions.
How to Implement: • Drink plenty of water throughout the day, but reduce intake after dinner.
• Use the restroom before bed to reduce nighttime awakenings.
Conclusion
Improving your sleep is a gradual process that involves healthy lifestyle changes and natural strategies. Incorporating these 10 sleep-enhancing tips can significantly improve your overall health and well-being. Start with one or two adjustments and continue refining your sleep habits. For those dealing with muscle discomfort or tension, natural topical solutions like Pain Solve by Jane The Rebel, which combines CBD, menthol, and arnica, can provide soothing relief to help you rest easier.
References
Circadian Rhythms and Sleep Consistency - Harvard
Optimal Bedroom Conditions for Sleep - Sleep Health Journal
Blue Light and Sleep - National Sleep Foundation
Mindfulness Meditation and Sleep - National Institutes of Health
Natural Light and Sleep - AASM
Exercise and Sleep Quality - Sleep Foundation
Napping and Sleep - Mayo Clinic
CBT-I and Sleep Improvement - American Psychological Association
