Fall Asleep and Stay Asleep: 16 Hacks for Better Sleep

It’s no secret that better sleep at night is better for your health. It can help you avoid things like obesity, diabetes, and cardiovascular disease. But how can we get better sleep? There are many hacks to help them fall asleep and stay asleep better! We’ll discuss tricks to make these habits a natural part of their routine so they will be able to go from feeling overwhelmed in the evening (or morning) to feeling refreshed and energized.

1. Set an alarm on your phone or computer for the time that you want to wake up in the morning  

If you’re like most people, the last thing you do before bed is set the alarm for when to wake up in the morning. But did you know there are a few things that can help make sure your sleep cycle doesn’t get disrupted and keep you from waking up on time? The first step is setting your phone or computer alarm, so it goes off at the right time.

Make sure you’re getting at least seven to eight hours of sleep a night and that the last hour before bed is spent winding down with things like reading or listening to calming music, so it’s not too overwhelming for your brain in the evening. And if possible, try going to bed just about the same time every night. That way, you’ll get better sleep and wake up better feeling refreshed, energized, and ready to start your day! Next, if you tend to sleep better on your back and then move positions during the night, place a pillow under your waist or hips before bed, so it’s easier for you to roll onto your back when sleeping. This can help prevent things like snoring which is often caused by sleeping on your stomach.

2. Turn off any screens 1 hour before bedtime (TVs, computers, phones). 

It’s better to turn off screens an hour before bedtime, so you aren’t sending too much light into your eyes. This can help make sure it stays dark and helps the brain send a signal of being tired, which will naturally lead to better sleep at night.

3. Go for a walk during the day or exercise for at least 20 minutes before bed for better sleep.

This helps the body wind down better and can help people sleep better. In addition, exercise has been shown to improve moods, reduce stress levels and increase serotonin in the brain, leading to a better quality of life!

It may seem obvious, but too many people overlook the importance of exercising on better sleep habits. Experts recommend that we get at least 150 minutes of moderate exercise each week for better sleep. And if you’re feeling better, then it’s easier to make better habits a natural part of your nighttime routine!

4. Have a cup or two (or three!) of chamomile tea after dinner.

It’s a better natural alternative to sleep aids. Chamomile has been shown to help people fall asleep faster, stay asleep better, and wake up better feeling refreshed!

5. Remind yourself of all the things you’re grateful for at night or before bed.

Many studies have found that this helps with better relaxation so that it can lead to better sleep at night and better feelings in the morning.

6. Find things to be excited about tomorrow.

Planning for something fun or exciting can help us feel better emotionally, which will lead to better sleep at night. If we wake up feeling refreshed and energized, then it’ll make everything else much easier!

7. Don’t drink anything after 8 pm.

Did you know that consuming any liquid before bedtime can increase your risk of snoring? This may be because it increases airway obstruction, which leads to a higher likelihood of snore frequency and intensity. It’s also worth noting that drinking alcohol or caffeinated drinks close to bedtime will disrupt your sleep cycle as well.

8. Don’t drink caffeine in the afternoon.

Caffeine has been shown to affect many aspects of sleep, including how quickly someone falls asleep, their quality of sleep, and the time it takes them to wake up feeling refreshed. So if you want better sleep at night, better feelings in the morning, and better quality of life overall, then try to avoid caffeine in or after the afternoon!

9. Don’t drink alcohol before bed.

Although some studies show that having a few drinks can help people fall asleep better at night, but it’s been found to disrupt REM (rapid eye movement) sleep which is considered the most restful phase of sleep for adults. Alcohol has also been shown to disrupt better feelings in the morning.

10. Take a bath or shower before bedtime.

The next time you’re feeling stressed, try taking a bath or shower before bedtime. This may sound like an odd suggestion, but it actually has scientific backing to help with better sleep at night. Researchers found that people who took baths and showers before going to bed were more likely to fall asleep faster than those who didn’t take any pre-sleep routine. So if your mind is racing while trying to get some shut-eye, go ahead and take a warm relaxing soak in the tub first thing when you’re ready for bed! If this sounds like too much work after a long day, don’t worry. There are plenty of other options out there for getting yourself relaxed enough so that you can drift off.

11. Keep pets outside of the bedroom if they disturb your sleep.

A bedroom is a sacred place. It’s where we go to get some rest and sometimes even try to squeeze in a little bit of TV time before passing out for the night. But what if your furry friend was constantly waking you up throughout the night? If this sounds like it could be happening in your home, there are ways to ensure that both pet owner and dog/cat can sleep peacefully through the night together! Some ideas include keeping pets outside of bedrooms when they disturb our sleep (or at least until bedtime), providing them with an easily accessible quiet spot on their own side of the house so they won’t feel compelled to come looking for attention during nighttime hours or investing in one of those pet barriers that can be easily installed on doors to keep your roommate out of the bedroom during nighttime hours.

12. Use earplugs if noise bothers you while trying to sleep at night. 

Many factors can interrupt your sleep at night, but noise is one of the most common. Do you find it difficult to fall asleep when a lot is going on in your environment? If so, consider using earplugs like these and see if they help you get more restful sleep at night.

13. Avoid eating too late at night for better sleep.

This may seem like a no-brainer for better sleep, but it’s surprising how often we ignore this important advice. Experts recommend that we eat our last meal between two and four hours before bedtime to avoid disrupting the natural circadian rhythm of our bodies. Of course, the best thing is you don’t have to stop eating just because it’s getting late; you can even eat a light dinner. Also, remember to avoid any foods that might cause indigestion or anything with caffeine, as these could disrupt better sleep at night.

14. Create a relaxing environment by dimming lights and turning off electronics 2 hours before bedtime (no TV!).

If you’re struggling to get a good night’s rest, consider dimming the lights and turning off electronics 2 hours before bedtime. Research shows that sleep quality is improved by reducing blue light exposure an hour before sleeping. Of course, this means shutting down phones and TVs! Your brain will thank you for getting some much-needed shut-eye with its natural circadian rhythm intact.

15. Try not to go into work late because then it’ll be harder for you to go right back into deep sleep later on in the evening.

When we are tired, our brain tries to compensate by producing excessive REM (rapid eye movement) cycles during which time dreaming occurs. This can make for a restless night because your body has been too stimulated and cannot get enough rest. To function properly throughout the day, we must have at least 7-8 hours of uninterrupted sleep each night so that our minds and bodies can recharge and recuperate from everyday stressors like long commutes or trying deadlines.

16. If possible, take naps during the day instead of staying awake until 10 pm every day.

We all know that sleep is important, but the way we go about getting it might be hurting us more than helping. For example, if you stay up until 10 pm every night and try to make up for lost hours by sleeping in on Saturdays or Sundays, your body will never get enough restful REM cycles.

Instead of trying to play catch-up with our sleep schedule every weekend, why not use naps during the day as a way to take advantage of those extra hours? The power nap can provide both mental clarity and improved moods while also giving you energy when evening rolls around again.

Conclusion

Do you have any tips that help you get a better night’s sleep? We would love to hear them and share your suggestions with others who might need some relief. So tell us in the comments below what helps you wind down at bedtime, whether it’s reading or something else entirely!

Talk soon,

Andie – XO