10 Sleep Better Tips To Beat Insomnia

Published: Nov 05, 2020
Updated: Sep 13, 2024
10 Sleep Better Tips To Beat Insomnia
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    Sleep should be one of your most frequent activities, but unfortunately, that’s not always the case. Many people struggle with poor sleep quality, and unhealthy sleep patterns that they simply accept, overlooking its importance because it’s so commonplace. Sleep, however, is central to health and healing. That’s why we’ve assembled 10 sleep-better tips to help you get enough quality sleep and beat insomnia.

    Key Takeaways
    Avoid screens before bed to enhance sleep quality.
    Late naps can disrupt nighttime sleep patterns.
    Leave bed if you cannot fall asleep within 20 minutes.
    Use calming sounds to create a conducive sleep environment.
    Consider using a sleep-tracking app like ShutEye to help you with your sleep.

    Improve Your Sleep With These Sleep Tips

    1. Set a Regular Bedtime

    Setting a regular bedtime is the basic part of our healthy sleep hacks.

    Not having a bedtime is one of the best parts of being an adult. Sadly, it’s also one of the worst. It turns out, going to bed every night at the same time makes falling asleep easier.

    If your body associates 11 pm with sleep, then that’s when you’ll get sleepy. Avoid any activities that can disrupt sleep before that time to drift off to sleep soundly. 

    2. Stop Using Electronics Before Bed

    ShutEye sleep hacks Stop Using Electronics Before Bed

    Keep them out of your bedroom for better sleep habits. Electronics, and their associated functions, promote the opposite of what you want to achieve before bed, which is calm and relaxation.

    While technology is wonderful, it can be distracting and the screens alone have been shown to interfere with quality sleep. If you want to sleep better at night, limit your screen time in the evening. 

    3. Use Mindfulness and Sleep Meditation to Sleep Better

    ShutEye sleep hacks Use Mindfulness to Sleep Better

    Mindfulness, and its companion meditation, have emerged as great tools against the battle for insomnia and other sleep problems.

    Mindfulness helps you relieve stress and anxiety, and prepare your mind for sleep. Find an online resource or download a meditation app to try guided meditation to clear your mind if you struggle with sleep.

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    4. No Late Afternoon Naps

    Even though a 4 pm nap sounds delicious, it can signal to your body that your time to sleep is much further away than it actually is.

    In order to ensure your sleep cycle isn’t disrupted, make sure you don’t nap too close to the bed. A noonday nap would be ideal, but anything later than that can interfere with sleep.

    5. Improve Sleep With Regular Schedule

    The same way a regular bedtime can help ensure that your body has a proper schedule, a regular wake-up time is just as important.

    A consistent schedule is essential for ensuring your internal clock is working correctly. 

    ShutEye sleep better tips  Wake Up at the Same Time Every Day

    6. Exercise at least 30 Minutes Per Day

    Exercise helps your body in more ways than one. It releases endorphins and helps repair and reset the body in all sorts of other ways. Not to mention it tires you out for bed.

    Further, exercise can help improve any respiration problems that might be ailing you, which also affects sleep. 

    Train your way – choose workouts that suit your lifestyle with no equipment, free weights or machines and express workouts when you are short on time. JustFit offers a broad suite of challenging, yet achievable workout programs.

    7. Read a Book An Hour Before Bed

    But nothing too interesting. Don’t indulge in your favorite series before bed, as that might have the opposite effect and energize you.

    Non-fiction, particularly in a subject that maybe isn’t your style, would be a good recommendation. Something that will focus your mind away from your day, but won’t get you too excited. 

    ShutEye Read a Book Before Bed

    8. Use a Weighted Blanket

    This is one of my personal favorites. A weighted blanket can help you feel secure and safely enshrined without overheating you.

    Designed for specific issues, they have a surprisingly wide-ranging benefit and appeal. Do some research and invest in a quality blanket. 

    9. Get Out Of Bed If You Can’t Sleep

    If you can’t fall asleep within 20 minutes of trying, do yourself a favor and just get out of bed.

    Although it’s important to have a bed-time, laying in bed unable to sleep increases stress, thus pushing sleep even further and further away.

    You’re better served to get up and do some other activity, and then returning to bed once you get sleepy.

    ShutEye Don’t Toss and Turn

    10. Sleep Environment With Relaxing Sounds

    Besides, sleeping with white noise is also a good way to fall asleep.

    Everyone knows about concepts such as White Noise—even brown noise if you’re particularly savvy—but they often view this as sort of a sleep aid, rather than an essential aspect.

    The noises you expose yourself to in your sleeping space are part of your sensory background and can really help make getting to sleep easier.

    If you want to sleep, relax, focus, study and work, try online background noise. We provide online rain soundsforest soundscapespeaceful ocean sounds, and thunderstorm sounds for sleep.

    We suggest using ShutEye®, and experimenting to find out which noise and relaxing sounds work.

    ShutEye sleep better tips Sleep with Relaxing Sounds

    Conclusion

    Consider good quality of sleep an investment. If you get these sleep hacks, put in the time and effort, you will receive much more than what you put in.

    A healthy mind, and a healthy body, which can improve all other aspects of your life. The 10 sleep hacks we’ve given here largely revolve around daily habits. When it comes to sleep, your night-time routine is extremely important. 

    But adopting new habits and practices, such as mindfulness, and exercise, are also important, and may result in more lasting changes. Don’t wait to make a change, start investing in your sleep now. 

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    FAQ

    You can improve your sleep quality by following good sleep hygiene practices, creating a relaxing sleep environment, and sticking to a regular sleep routine.

    Sleep hygiene refers to a set of practices and habits that are conducive to sleeping well on a regular basis. It is important because it can help improve your sleep quality and overall well-being.

    To fall asleep faster, you can try relaxation techniques, such as deep breathing or progressive muscle relaxation, and establish a pre-sleep routine to signal to your body that it’s time to wind down.

    Some tips that can help you sleep better at night include avoiding caffeine and electronic devices late in the day, creating a comfortable sleep environment, and making sure to wind down at least an hour before bed.

    To improve your sleep routine, try to go to bed and wake up at the same time each day, even on weekends. This can help regulate your body’s internal clock and improve your sleep quality.

    Yes, exposure to light, especially from electronic devices, close to bedtime can interfere with your sleep patterns and make it harder to fall asleep.

    Yes, natural sleep aids such as herbal teas, aromatherapy, and relaxation techniques can help promote better sleep without the use of medication.

    The recommended amount of sleep for adults is 7-9 hours per night, but individual needs may vary. It’s important to pay attention to your body’s signals and adjust your sleep schedule accordingly.

    If you suffer from insomnia, it’s important to speak to a healthcare professional to identify the underlying causes and explore potential treatments, which may include cognitive behavioral therapy for insomnia (CBT-I) or medication in some cases.

    Yes, your sleep position can affect the quality of your sleep. For example, sleeping on your back may help prevent neck and back pain, while side sleeping can be beneficial for those with sleep apnea or acid reflux.
    About authors
    Jessica Brown, a 29-year-old freelance copywriter passionate about human nature and deeply committed to promoting sleep and mental health awareness. Jessica holds a Master of Arts in Literary Studies from the National University of Singapore and a Bachelor's in Biology from the University of Cambridge.
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