Sleep is the natural way of energizing ourselves. It helps us to stay healthy, boosts our mood, helps us to effectively manage our emotions, and enables the mind to think efficiently.
For an adult, it is recommended to have about 8 hours of sound sleep. However, one must know how to get good sleep at night since it directly impacts our health and attentiveness.
If you too are having sleepless nights then this one is for you. I am sharing a few highly effective and proven tips on how to get good sleep at night.
Tips on How to Get Good Sleep At Night
1. Maintain your body’s natural sleep-wake cycle – how to get good sleep
Your body has its own sleep and wake cycle which is developed by staying on a pattern over a few years. This is usually the time when your body feels drained and exhausted and feels the need to lay on the bed.
To avoid tossing and turning, you must go to sleep at a time when your body needs it most. Going to bed by following our body’s internal clock is highly effective as it is known to improve the quality of your sleep. If you follow your body’s natural sleep and wake cycle, you should be able to wake up naturally without the use of an alarm clock.
2. Basic Rule – right food at the right time – how to get good sleep
Making the right choice of food and drinks is one of the most important steps towards healthy sleep. Here are a few things you need to keep in mind –
- Consuming caffeine or even alcohol can interfere with your sleeping pattern. So plan your drinks atleast 3 hours before your natural sleeping time
- Dinner should be served earlier in the evening or within two hours of going to bed.
- Foods which are heavy, spicy or acidic should be avoided as it can upset the stomach and cause heartburn.
- You must limit the drinking of fluids as it may require frequent restroom visits during the whole night.
3. Get a comfortable mattress, and Pillow – how to get good sleep
Even minor adjustments can have a significant impact on your sleep quality. Those who have difficulty in sleeping must be extra cautious while choosing the mattress, and pillow they use for sleeping.
Choose a pillow with moderate firmness as pillows as hard pillows can cause pain in the neck and shoulders. Likewise, choose a mattress that is ergonomic and adjusts to the body contours otherwise it may cause backache. If the pillow and mattress are not supportive and comfortable then it can disrupt your sleeping cycle.
4. Wear Comfortable Clothes – how to get good sleep
This might have come as a surprise to you but wearing comfortable clothes is equally important. Pick the nightwear you are comfortable wearing and the one that is easy on your skin.
All the natural fabrics especially cotton, silk, and flannel are considered best for sleeping. You must certainly avoid synthetic fabrics such as polyester as it can build up a static charge while rubbing against your skin and can disturb your sleep.
5. Exercise during the day – how to get good sleep
It is important to exert your body during the daytime to have a sound sleep at night. Any form of physical activity such as exercising, dancing, playing, walking, climbing the stairs, or even doing the household chores will exert your body. This is good as it eventually boosts metabolism, raises body temperature, and promotes healthy hormone production.
Research has found that those who exercise regularly have better nighttime sleep and are less drowsy during the day.
You can improve the sleep quality by performing light activities such as walking for 10 minutes every day. In the evening go for low-impact workouts like yoga or moderate stretching to help you sleep better.
6. Indulge in a nice evening shower – how to get good sleep
Studies have found that taking a nice hot bath or shower for more than 30 minutes can improve sleep quality and help in getting deep sleep. However, if taking a shower in the evening is not feasible, then you can relax by dipping your feet in warm water thereby improving your sleep time.
7. Limit your exposure to light – how to get good sleep
After a long working day, you must limit your exposure to room light as you plan your sleep. When it’s dark your body secretes a hormone called melatonin. It is a naturally occurring hormone that regulates your sleep-wake cycle and is controlled by light exposure. In the absence of light, it makes you feel drowsy and less active.
8. Set the right room temperature – how to get good sleep
Research has found that the bedroom temperature can affect the sleep quality much more than any external noise.
Setting a room temperature is subjective but it is important to set it to a comfortable temperature based on your personal preferences. The right room temperature can act as a sleep inducer and help in getting sound sleep.
9. Limit your daytime naps – how to get good sleep
Taking small daytime naps of under 30 minutes is considered a good practice as it enhances the functioning of the brain and makes you more attentive and focused on your tasks. However, if you are taking long and irregular daytime naps then it can impact your sleep quality and you may have trouble sleeping at night.
10. Control your blue light exposure – how to get good sleep
All electronic devices such as smartphones, laptops, desktops, etc, are known to emit large amounts of blue light which directly interferes with your normal sleeping pattern. This blue light is guilty of reducing sleep enabling hormones such as melatonin.
It is advisable to limit the use of these smart devices after evening so the mind secretes enough sleeping hormones.
11. Start the count – how to get good sleep
If you are continuously tossing on the bed without getting much sleep then this is a simple trick that works for most people.
Keep your eyes closed and start counting in your mind numbers from 1 through 100. Ensure you are stretching the numbers are reciting them in a slow fashion. Keep repeating and start all over again after completing the first set. Usually, it is seen that people go to sleep in their third set of counting.
12. Relax and calm your mind – how to get good sleep
Our mind gets filled with multiple thoughts from our day. These thoughts could be due to some kind of unrest, tension, joy, excitement, anxiety, etc. Make it a practice to park your thoughts as you keep your head on your pillow.
It’s a good practice to listen to some soothing music, meditate or perform deep breathing before going to the bed.
13. Consult a doctor – how to get good sleep
While most of the tips mentioned above are helpful and should put you to sleep. However, if nothing seems to work then you must visit a doctor and seek professional support.
A few words from CityMom
Your sleep plays a vital role in your health. If you don’t get enough sleep you might not be able to make the best use of the day ahead. Some research papers have also mentioned that insufficient sleep could increase the risk of obesity, heart diseases, and diabetes.
If you are someone who could not get enough sleep due to whatever reasons, then try these tips on how to get good sleep at night as it is imperative for your optimal health and well-being.
A good sleep at night also repairs the skin and removes the dryness. Check out other ways to get rid of dry skin in summers