10 Healthy Tips For Better Sleep

Falling asleep, staying asleep, and attaining deep sleep. This cycle rounds each other, seemingly different processes that work similarly in achieving the same result—quality rest.

As we age, getting better sleep becomes a struggle, and that could likely be because we have picked up certain habits that have messed up the sleep rhythm.

To attain better sleep, you need to understand why that is so important. Understanding the "why" sets the stage for discovering the "how," which then leads to the "what."

Obtaining healthy sleep might seem impossible. Battling insomnia can feel like a routine. At some point, you might even feel like the label “bad sleeper" fits. But that could change if you implement a few tips that will be covered here. It may take time, but it's doable.

Why Getting Enough Sleep Is So Important?

Why is getting enough good night's sleep important?

Sleep has four stages, and the third is called deep sleep.

Deep sleep typically lasts an hour to an hour and thirty minutes but is an extremely vital process because this is where the body settles comfortably into the sleep process and allows restorative functions to kick in.

The deep sleep stage can be likened to supercharging the body for the next day's activities; this is where tissues are restored and repaired, memory files are organized, moods and emotions are regulated, and physical energy is boosted.

That's why you wake up in the morning feeling stronger.

Not getting enough sleep can be damaging to your health in the long run because it plays a strong role in keeping the body together.

Let's jump right into a couple of helpful tips to try out that could potentially improve your sleep quality:.

Don't take naps after 3 pm

Taking naps can be a good way to catch up on lost sleep, but taking naps after 3 pm can make it much harder to fall asleep at night, disrupting your sleep rhythm.

Stick to a sleep schedule

A sleep schedule helps your body fall into a routine. To cultivate a sleep schedule, go to bed at a specific time and wake up at a specific time as well. 

Setting an alarm can help you stay true to this commitment. Often, the focus is on the wake-up time rather than the bedtime, but it's important to have a fixed schedule for both and stick to it.

Optimize your bedroom for better sleep

Your bedroom space should be optimized for better sleep, which includes the ambience, sheets, and overall feel of the room. Choose textures that promise good dreams and colour combinations that create a calming atmosphere.

Your bedroom must look and feel like a safe space. Remove anything that might disturb your sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures.

You sleep better if the temperature is kept on the cooler side.

A comfortable mattress and good pillow can greatly improve sleep quality. For pillows, use quality silk pillowcases as they feel luxurious and can promote better sleep.

Eye masks can also help stimulate sleep; there are various types with pros and cons, so you can decide on the best option based on your preferences.

Additionally, avoid TVs and cell phones before bed, as they can be distracting. The screens emit blue light, which hinders the production of melatonin, the hormone responsible for falling and staying asleep.

Also, our phones are sources of dopamine stimulation, and being overstimulated by dopamine makes it harder to fall asleep.

Avoid Caffeine and Nicotine

Coffee, chocolates, and certain teas contain caffeine, which can take a long time to wear off. When consumed in the late afternoon, they can interfere with a good night's sleep.

Nicotine is a stimulant that causes alertness and arousal, making it harder to fall asleep. It can also cause early morning awakenings due to withdrawal symptoms.

Relax before bed

Take some time for yourself to unwind and calm down before bedtime. Don’t jam-pack your schedule so much that there's no time to read a book, listen to music, or do something you enjoy before bed.

Stay away from late-night food and beverages

A late-night snack is okay, but a large meal can cause indigestion, which could interfere with sleep. Consuming lots of fluids before bed can also lead to frequent awakenings to urinate.

Exercise regularly but not too close to bed

Exercising regularly is beneficial as it generates feel-good hormones such as serotonin and endorphins, which can help ease stress and anxiety levels. Consistency also helps regulate the circadian rhythm, improving the quality of sleep. However, avoid exercising too close to bedtime.

Get sunlight in the early morning hours

Getting daylight can help regulate sleep patterns. Aim to spend at least thirty minutes outside in natural sunlight each day. If you can, wake up with the sunrise or use bright lights in the morning.

Dont lie in bed awake

If you've spent twenty to thirty minutes tossing and turning with sleep still out of reach, get up and engage in a relaxing activity. Staying in bed while worrying about not being asleep can make it even more difficult to fall asleep.

Limit alcohol before bed whenever possible

Alcohol might help you fall asleep, but it often leads to lighter sleep and robs you of being able to achieve deep sleep. You may also wake up when the effects of alcohol wear off.