Are you deep in sleep debt?
To stay healthy, you should be getting 7 or more hours of sleep. Every night you don’t catch enough z’s you fall deeper into sleep debt. Left unchecked, a large sleep deficit can cause all sorts of health problems such as physical and mental fatigue.
If you’re wondering how to sleep better, then you’re in the right place. In this article, we’ll share 11 tips to help you fall asleep, and stay asleep all night long.
So take a look! By the time you’re done reading this article, you’ll finally know how to sleep like a pro.
1. Take a Hot Bath
First on our list of tips for how to sleep better at night, try taking a hot bath. Start by cleaning out your bathtub and removing any bathroom clutter.
After filling the tub up with warm/hot water, drop in a bath bomb, and let the soaking begin. The hot water will help improve your blood circulation as the stress of the day melts away.
2. Self Massage
Next, if you don’t have a massage chair, you can try giving yourself a massage by hand. Simply place 3 fingertips on the back of your neck right where your shoulders and neck come together.
Pressing firmly, continue to hold your fingers in place until you feel your muscles start to release. Finally, roll your shoulders slowly backward and forwards for about 30 seconds. If it’s been an extra stressful day, you may need to repeat this process 3-5 times to get the results you’re looking for.
3. Try Meditation
Moving on, meditation is a tremendous way to improve sleep. Find a quiet area in your home where you can sit for 5 minutes undisturbed. Sitting in a comfortable position, close your eyes and inhale through your nose, while exhaling from your mouth.
Keep your focus on your breath going in and out. As you sit, you’ll notice all sorts of thoughts racing through your mind. Instead of diving into the thoughts, let them flow by, as you focus on your breathing.
If you notice you’re accidentally thinking about something instead of focusing on your breath, no worries. It’s normal to lose focus during meditation.
If you get distracted, simply return your focus to your breath. The more you practice, the easier it’ll get.
4. How to Sleep Better by Exercising
Did you know you can learn how to sleep better by exercising? Instead of having pent up energy at bedtime, exercise offers the perfect release.
To get the best results we suggest you finish exercising at least 2 hours before bed. If you exercise too close to bedtime you might accidentally overstimulate your body and mind.
5. Create an Aromatic Experience
Next, if you’ve never tried aromatherapy, now is the perfect time to do so! For instance, lavender is popular for its calming abilities.
By filling your bedroom with a sweet lavender scent, you’ll be sending signals to your mind and body that all’s well. Once your mind knows it doesn’t have anything to worry about, sleep will be much easier to achieve.
6. Journal Before Bedtime
Start journaling for 15 to 30 minutes before you hop into bed. You can journal about what happened during the day, or simply write about whatever’s on your mind. By putting your thoughts down on paper, you’ll be to clear your mind as you get ready to sleep.
7. Invest in a Better Bed
Next, buying a new mattress can also help you sleep better. Old mattresses collect all sorts of dust and debris.
As a result, the airflows are restricted, which can cause you to get hot and uncomfortable in the middle of the night. If you notice you’re warm, even though the bedroom’s cool, your bed is probably to blame.
8. Upgrade Your Pillow
Moving on, upgrading your pillow can also help you sleep more soundly. Trying to sleep with a worn-out pillow means you’re constantly having to struggle to find the perfect sleeping position.
Best Pillow for Sleeping
Slim pillows that are soft, but not too soft, will give your head and spine the support they need. Whereas big bulky pillows will push your head backward, putting pressure on your spine.
9. Stop Checking the Time
We know it’s hard but resist the urge to check what time it is when you’re having trouble falling asleep. Checking the time is only going to stress you out. Instead, simply keep your eyes closed, and focus on taking nice relaxing breaths.
10. Avoid Electronic Screens
Did you know the blue light from electronic screens can throw off your sleeping patterns? Phones, televisions, and computers, are all things you should avoid in the evening. By staying away from electronic screens at least 1 hour before bed, it’ll be easier for your mind to start shutting down.
11. Play Relaxing Music
Finally, music is one of the easiest ways to get better sleep. Listening to 45 minutes of music right before bedtime will help you fall asleep faster, while also helping you stay asleep all night long.
Here’s a shortlist of songs that can help you sleep more deeply:
- Electra by Airstream
- Fade Into You by Mazzy Star
- Hapi drum playlists
- Someone Like You by Adele
- Watermark by Enya
By slowing your breathing and heart rate, and lowering your blood pressure, music has a powerful relaxing effect. Even your muscles can start to relax as you begin to fall asleep. The slower the songs, the better.
Drift off Into Dreamland
Which one of our tips on how to sleep better are you going to try first? Will you be investing in a new bed so you can stay comfy and cool all night long? Or are you going to create a relaxing playlist to listen to before bedtime?
To get the best results, we suggest you follow all of the suggestions outlined in this article. Before you know it, you’ll be sleeping through the night and waking up refreshed and ready to take on the day! For more ways to feel your best, check out the rest of this site.