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 healthy sleep habits to help you get enough quality sleep and beat insomnia.
If you’re having trouble sleeping, try ShutEye, a great sleep app. (Download ShutEye for Android and iOS.) It brings a wide variety of tools to help you fall asleep and stay asleep. It also creates a comfortable sleep space with relaxing sounds and ambient noise. You can also use ShutEye sleep tracker to track your sleep each night, and record snoring and sleep talk. Share them with your friends!
So stop tossing and turning all night, and get more restful sleep every night.
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.
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.
A Smarter Way to Sleep
The personalized sleep app to help you relax and track sleep cycle.
2. 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
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.
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.
6. Get Better Sleep With at least 30 Minutes of Exercise A 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.
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.
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 sounds, forest soundscapes, peaceful ocean sounds, thunderstorm sounds for sleep, fire noise, realxing garden ambience, train sound ambience, coffee shop ambience and office sound effects.
We suggest using ShutEye, and experimenting to find out which noise and relaxing sounds work.
In conclusion, in order to improve sleep quality and beat insomnia, you should:
- Set a Regular Bedtime
- Stop Using Electronics Before Bed
- Use Mindfulness
- No Late Afternoon Naps
- Wake Up at the Same Time Every Day
- Do at least 30 Minutes of Exercise A Day
- Read a Book Before Bed
- Use a Weighted Blanket
- Don’t Toss and Turn
- Sleep with Relaxing Sounds
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.
A Smarter Way to Sleep
The personalized sleep app to help you relax and track sleep cycle.
FAQ
How can I improve my sleep quality?
You can improve your sleep quality by following good sleep hygiene practices, creating a relaxing sleep environment, and sticking to a regular sleep routine.
What is sleep hygiene and why is it important?
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.
How can I fall asleep faster?
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.
What are some tips for better sleep at night?
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.
What can I do to improve my sleep routine?
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.
Can exposure to light affect my sleep patterns?
Yes, exposure to light, especially from electronic devices, close to bedtime can interfere with your sleep patterns and make it harder to fall asleep.
Are there natural sleep aids that can help me sleep better?
Yes, natural sleep aids such as herbal teas, aromatherapy, and relaxation techniques can help promote better sleep without the use of medication.
How much sleep do I need each night?
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.
What can I do if I suffer from insomnia?
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.
Can my sleep position affect the quality of my sleep?
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.
My children are grown and gone, and my husband died a couple of years ago. Always a morning person when I had my family, I find that I’m going to bed later and later, sometimes as late as 4 A.M. How do I change this?
Thank you for your comment. You can force yourself to wake up at 7 am and do not sleep before 11 pm for 2 weeks. No matter how late you sleep, please force yourself to get up at 7 am. Don’t do anything in bed except sleep. I hope your insomnia can be improved. Moreover, we are not doctors. If your insomnia still does not improve after doing this, we suggest you go to Hospital for treatment.