Here’s Exactly How to Sleep Better Tonight

Wondering how to get a better nights rest? Here’s exactly how to start sleeping better.

Sleep is a wonderful thing. Well, it is if you’re actually getting any. For those of us not-so-lucky ones, we might even be doing everything else right – eating a healthy diet, getting plenty of exercise, and making sure we’re winding down before bed. But for some reason, our sleep is just not that great.

The thing is, sleep is so important and offers incredible benefits when we get the quality rest our body needs, including improved physical and mental well-being, less stress, and a positive effect on our mood and energy levels. It can also keep us from overeating, help us exercise more effectively, and be healthier. 

Here are the best sleep hacks to start feeling happier, stronger, and healthier. 

Be more consistent

Being consistent with your sleep routine is one of the best ways to sleep better. When you have a regular sleep schedule, meaning a set time you go to bed, the timing of the body’s internal clock is maintained making it easier to both fall asleep and wake up at the appropriate time in the morning. Having a bedtime routine also helps you wind down, clear your mind of stress, and ease yourself into sleep easier than it would be otherwise.

Avoid afternoon caffeine

When you reach for a cup of coffee later in the day, the caffeine you consume makes it harder for you to fall asleep. It’s essentially one of the biggest culprits for why many of us can’t get to bed when we want to, and studies even prove that caffeine reduces sleep time, quality, and satisfaction. We recommend avoiding caffeine for at least 4-6 hours before bedtime, or alternatively, make a cut-off time rule for yourself (no more coffee after 2pm). Remember, there are so many delicious beverages sans caffeine. 

RELATED POST: How To Have More Energy Without Morning Coffee

Adjust your sleeping environment

We’re talking about blocking out light here. When there’s no light, your body recognizes that it’s time to rest which encourages an optimal sleep experience. For complete darkness, use this sleep mask or invest in quality blackout curtains. 

Know when to disconnect

This is so hard to do, but it’s so important. Blue light (the light our smartphones and computers emit in large amounts) suppress the body’s release of melatonin which helps us sleep deeply. Try your best to step away from screens at least two hours before bed. If you need something to do before bedtime, try reading a book, listening to a podcast or music, or fill out a journal and express gratitude. 

Still, we believe in protecting our eyes throughout the ENTIRE day, not just at night. We love these blue light glasses to protect our eyes from damage and benefit from better sleep, reduced eye strain and fewer headaches.

RELATED: 25 Healthy Things To Do When You’re Bored

Drink something warm before bed

To calm the mind before bedtime, try sipping on a warm, decaffeinated tea such as chamomile, peppermint, or lavender. Not only are they naturally caffeine-free, but they promote a better night’s sleep.

RELATED POST: 10 Healthy Drinks For Glowing Skin

Grab a weighted blanket

Weighted blankets are basically the best cuddle buddies we could ever ask for. Not only do they keep us incredibly warm and comfortable, but they promote the production of serotonin (mood-boosting), reduce cortisol levels (meaning less stress), and increase melatonin (better sleep) through the use of deep pressure stimulation. Sleeping with a weighted blanket has also been found to ease feelings of bedtime anxiety. 

Find a relaxing routine

Taking a warm bath, stretching, and meditating are all habits you can implement to create a relaxing bedtime routine. Warm baths help lower your core temperature which is a sleep signal, thus, inducing sleep. Stretching allows the body to rid itself of tension, and encourages rejuvenation throughout your system while asleep. Meditation, or meditative breathing, settles the mind and creates other inner conditions (lowers heart rate, eases stress, relaxes your body) that create a restful night. 

This post was all about how to sleep better.