How To Get the Best Night's Sleep
Written by Halsey Redman
Getting a good night’s sleep is crucial for both physical and mental health. While there’s no one-size-fits-all formula, there are several key habits and practices that can help improve sleep quality and ensure that you wake up feeling rested and refreshed every day. Here’s a guide to getting the best night’s sleep, night after night:
1. Create a Consistent Sleep Schedule
Your body loves routine, and going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up naturally.
Stick to a routine: Try to go to bed and wake up at the same time each day—even on weekends. This helps strengthen your body’s sleep-wake cycle (circadian rhythm).
Aim for 7-9 hours: Most adults need around 7-9 hours of sleep per night, though individual needs may vary. Prioritize your sleep needs by adjusting your schedule.
2. Set Up a Relaxing Bedtime Routine
What you do before bed can play a big role in how quickly and how deeply you sleep. A relaxing routine can help signal to your brain that it’s time to wind down.
Dim the lights: About an hour before bed, reduce exposure to bright lights, especially blue light from screens. This helps your body start producing melatonin, the hormone that regulates sleep.
Take a warm bath or shower: The rise and fall in body temperature can help promote relaxation and prepare your body for sleep.
Practice relaxation techniques: Deep breathing, progressive muscle relaxation, or meditation can calm your mind and reduce stress.
3. Optimize Your Sleep Environment
Your sleep environment plays a significant role in your sleep quality. Make your bedroom a peaceful haven that encourages rest.
Keep it cool: The ideal bedroom temperature for sleep is between 60-67°F. A cooler room promotes better sleep quality.
Control light and noise: Use blackout curtains or a sleep mask to block out light, and consider a white noise machine or earplugs if noise is an issue.
Invest in a good mattress and pillows: Ensure your mattress is comfortable and supportive. Your pillow should be the right height and firmness to keep your neck aligned. If this isn’t affordable for you- positioning blankets or pillows to keep your neck aligned will help!
4. Watch What You Eat and Drink
Your diet, especially in the hours leading up to bedtime, can significantly impact your sleep.
Avoid heavy meals before bed: Eating large, rich meals can lead to indigestion, which may interfere with sleep. Try to finish eating at least 2-3 hours before bedtime.
Especially, harder to digest foods like nuts, chips and grains.
Limit caffeine and nicotine: Both caffeine and nicotine are stimulants that can interfere with your ability to fall asleep. Avoid them in the afternoon and evening.
Be mindful of alcohol: While alcohol may initially make you feel sleepy, it disrupts sleep cycles and reduces the quality of your sleep. If you choose to drink, do so in moderation and not too close to bedtime.
Stay hydrated: Drink enough water during the day, but avoid excessive liquids right before bed to minimize late-night trips to the bathroom.
5. Limit Screen Time
The blue light emitted by phones, tablets, computers, and televisions can interfere with melatonin production, making it harder to fall asleep.
Turn off screens an hour before bed: Give your mind time to unwind without the distraction of screens. Instead of checking emails or scrolling through social media, read a book, listen to calming music, or engage in a relaxing hobby.
Use blue light filters: If you must use screens in the evening, use blue light filters or apps that reduce blue light exposure.
6. Exercise Regularly
Exercise can improve sleep quality and help you fall asleep faster, but timing is important.
Be active during the day: Regular physical activity, especially aerobic exercise, can promote better sleep. Try to exercise earlier in the day, as exercising too close to bedtime can leave you feeling too energized to sleep.
Avoid intense exercise right before bed: If you’re working out in the evening, try to do lighter, calming exercises, such as yoga or stretching.
7. Manage Stress and Anxiety
Stress and anxiety are two of the biggest barriers to getting a restful night’s sleep. Learning to manage these factors can help promote better sleep.
Practice mindfulness: Techniques like meditation, mindfulness, and journaling can help quiet your mind and reduce anxiety before bed.
Write down your thoughts: If your mind races with worries or tasks, try writing them down in a journal before bed to clear your mind and avoid lying awake thinking about them.
Try relaxation techniques: Breathing exercises, progressive muscle relaxation, or guided meditation can help calm your nervous system and prepare your body for sleep.
8. Get Morning Sunlight
Exposure to natural sunlight in the morning helps reset your circadian rhythm and improves sleep at night.
Start your day with sunlight: Spend time outdoors or sit near a bright window in the morning. This helps signal to your body that it’s daytime, reinforcing your natural sleep-wake cycle.
9. Seek Professional Help If Needed
If you consistently struggle with sleep despite following healthy habits, it may be time to consult a healthcare provider. Sleep disorders, such as insomnia or sleep apnea, can disrupt your sleep quality, and a doctor or sleep specialist can help identify the cause and offer solutions.
10. Stay Consistent
Above all, consistency is key. While these tips can improve sleep quality, it’s important to stick with them and make healthy sleep habits a regular part of your life. Over time, your body will begin to recognize the cues that signal it's time for rest, and falling asleep and staying asleep will become easier.
In Conclusion,
Getting the best night’s sleep is all about creating healthy habits, optimizing your environment, and making your well-being a priority. By following these strategies—maintaining a consistent sleep schedule, preparing your body and mind for rest, and being mindful of what you eat and drink—you can enjoy better sleep, better health, and a more energized day ahead.
Sleep is essential to living a healthy and happy life, so invest the time and effort to make it a priority every night. Sweet dreams!
