Do you feel lucky when you get more than 2 hours of uninterrupted sleep? That’s surely how I am. Tossing and turning is my middle name, so this article was created to help those with similar issues. If you get about 5 hours a night and still wake up a few times, these tips for a better sleep are worth a shot.
I can remember two times when I slept for 6 hours straight without waking up. All the rest were restless slumbers waiting for the alarm clock to ring. Some of the things on this list will help you and others won’t. It’s up to you to try them and figure out what’s best. These are some tips that helped me.
1) Use White Noise
I used to lie awake for an hour or so before even falling asleep. White noise helped this problem a lot. Do you wake up or become disturbed by the lightest of sounds? If so, try an alarm clock with white noise or a phone app. You’ll be able to fall asleep more easily as well as stay asleep longer without being disrupted.
2) Find the Right Temperature – Tips for a Better Sleep
If you’re too hot (or sometimes too cold), then getting a good night’s rest will be difficult. Have you ever stripped all of your covers off because you were sweating in bed? If so, try a lower temperature then add blankets accordingly. It’s much easier to get comfy when it’s a little colder. Try 68-70 degrees and one or two blankets. This will help you stay comfortable throughout the night.
3) Make it as Dark as Possible
My bright red alarm light used to keep me up. I could even see it when my eyes were closed – if that makes sense. I had to trade it in for a softer light blue light that’s barely visible. If you have a bright alarm or any other lights, try to cover them up or block them. Black drapes are helpful too because they don’t allow as much light through the window.
4) Turn Off Electronics/TV – Tips for a Better Sleep
This study on blue light exposure and melatonin levels supports the idea that using electronics before bed doesn’t help matters. Try turning off your television and phone 30 – 60 minutes before bedtime. If you work a lot or need your phone for any reason before bed, try blue light glasses to block the wavelength of light that suppresses melatonin.
5) Try Olly Sleep Gummies
If you don’t take melatonin to sleep, then sleep gummies could help. I personally haven’t tried these, but I’ve heard a lot of good things. Olly Sleep Gummies come highly recommended with sleep aid ingredients including melatonin, L-Theanin, chamomile, and passionflower.
6) Don’t Drink Too Much
Alcohol might put you to sleep quickly, but it won’t keep you there – at least restfully. If you drink too much, you aren’t allowing your body to hit the right sleep cycles. This study discusses the disruption of sleep as well as other issues of using alcohol for sleep.
7) Fix Your Sleep Schedule -Tips for a Better Sleep
Try going to bed and waking up at the same time daily. This one won’t be possible for everyone, but if you’re able, this will help you sleep better at night. In addition to this, don’t sleep in on the weekends. Yeah, that’s one of the perks of not working! But if you have trouble sleeping, then it’s not doing you any favors.
8) Change Caffeine Habits
I drink A LOT of coffee. Some days I have over 100 ounces because I work 16-hour shifts. This is one of the biggest reasons why I personally have trouble sleeping. Cut back if you can. If you like drinking caffeine in the afternoon, then have a cut-off hour. Don’t drink it if you plan on sleeping in about 6 or fewer hours.
9) Only Sleep in Your Bed
Part of not being able to sleep is mental. If you use your bed for watching television, playing games, or other activities – your mind will be more used to those things rather than sleeping. Find a different spot for that and only sleep in your bed. When you lie down, your mind and body will get more relaxed.
10) Get Sunlight or Use Light Therapy
This study discusses the benefits of getting light throughout the day. For one, it helps your body’s natural rhythm. Another benefit is that you will be able to fall asleep more quickly – and stay asleep. Sitting around in the dark all day, then going to be in the dark has a tendency to hurt sleep and potentially induce insomnia. Get some light in your life with these tips for a better sleep.