10 Ways You Can Improve Sleep At Night
Sleep is an essential part of each and every single day. Waking up after a terrible night of sleep can be exhausting, setting you up for an equally terrible day. From weighted blankets to hot baths, there are various ways you can set yourself up for an enjoyable night of rest. Check out these 10 ways you can improve sleep at night to wake up on the right side of the bed.
Having a warm cup of tea before bed can help you feel way more relaxed, especially after a long day. There are various different sleepy time teas on the shelves at your local grocery store, but some particularly good ones include chamomile, lavender, and magnolia tea. Make your tea with a minimal amount of sugar and just a splash of cream and honey, and your entire body will feel much more at ease than it did before. This is a good night ritual to do before each night of sleep to help you prepare for when your head hits the pillow.
2. Evening Exercise
Rather than exercising in the morning, try exercising in the evening instead. This could be something you do at the very end of the day when all your work is done. After exercising, you can take a warm shower and really power down at the end of the night. It’ll also help to do some stretches afterwards so your muscles won’t be sore. Exercising at night can help you feel more exhausted, and the sleep you get after the fact will be incredibly rewarding.
3. Oil Diffuser
Certain scents can naturally trigger sleepiness, and having an oil diffuser around can put those scents into the air at night. Similar to tea, you can get various sleepy scents, such as lavender and chamomile, in oil form. Pop them into your oil diffuser for a relaxing night of rest. Alongside the benefits of inducing sleep, oil diffusers can be super aesthetic and pretty to have around in your home. By powering it on as you settle down for your night routine, you’ll find yourself getting much better rest.
4. Be Consistent
Consistency is key, especially when it comes to sleep. It’s helpful to try to go to sleep around the same time every single night to ensure that you are receiving the proper amount of sleep. Try picking out a time that works for you and stick to it as often as you can! Life can get in the way sometimes, but for those average nights where you’re hanging out at home in the evening, it’s always a good idea to be consistent with the time you settle down. To get ahold of this consistency, it wouldn’t hurt to start by taking melatonin around the time you want to get some rest. Be sure to stop taking the melatonin once you have your routine down so you don’t build up a tolerance.
5. Weighted Blanket
If you’re someone who moves around a lot in your sleep, or you often find that you just can’t get comfortable, try using a weighted blanket. Weighted blankets are a great way to make sure you aren’t constantly moving around in discomfort. By using a weighted blanket, you can combat issues such as restless leg syndrome to help you stay still and get relaxed. It’s also good to keep a fan on to keep the room cool. You’ll be super cozy underneath your weighted blanket, and you won’t feel the urge to get out of bed.
It’s true what they say – reading before bed can induce sleepiness! Reading requires brain power, and using your brain before you go to sleep to consciously read a book will help you get tired. Try keeping an interesting book on your nightstand and read a few pages before hitting the hay. This will help you to feel more exhausted and more willing to turn the lights out and get some rest. Plus, you’ll get extra points in productivity by expanding your mind!
This may be easier said than done, but unplugging from all electronics at least 30 minutes before going to bed will help you fall asleep. Turn your TV off, put your phone on silent, and proceed with your night routine. Try to keep your phone a little further away from you at night as well so you don’t feel the urge to start scrolling. Electronics produce a blue light that often trick our minds into thinking it is daytime, preventing melatonin production. Getting away from that blue light will help you power down.
8. Hot Bath
Taking a hot bath before bed will help you to relax your muscles and clear your mind. Soaking in hot water is a great way to take care of your body, all while improving sleep for later on. Not only is taking a bath good for your joints, but it’s also good for your cardiovascular health by allowing your heartbeat to slow down and reducing any anxiety you may have picked up from throughout the day. You really can’t go wrong with a cozy bedtime bath.
9. Dim Lighting
Being exposed to bright lights throughout your space before bedtime can inhibit the production of melatonin. Try dimming your lights or opting for softer lightbulbs in general. Fairy lights are a great option as well, as the bulbs are often warmer. Rather than having harsh lighting as you do your nightly routine, having dim lights will help you to feel much more relaxed and much less stressed. Get that melatonin going and get to bed!
10. Set Aside Organization Time
Before bed, you may notice that your space is an absolute train wreck. Instead of trying to organize everything all at once before you go to sleep, set aside specific times throughout the day to straighten up. Doing this will prevent you from being overwhelmed with the task of cleaning up before bed, ultimately allowing you to get to bed at a more reasonable time. It can also be much more difficult sleeping in a messy environment, as this can make you feel anxious and stressed out. Be sure to keep up with the cleaning so that you can get a restful night of sleep.
What will you do to improve sleep at night? Leave a comment with more ideas!
Featured Image Source: https://www.npr.org/sections/health-shots/2022/04/01/1089997121/light-disrupts-sleep
Sarah is a recent Virginia Tech graduate with a Bachelors in Creative Writing and Psychology.