Better sleep: 10 tips for a better night's sleep
Do you have trouble falling asleep or staying asleep through the night, leaving you feeling tired in the morning? You are not alone in searching for tips to improve your sleep. Various studies indicate that 20% of people experience sleep issues.
Insomnia or a lack of deep sleep can have unpleasant consequences, such as fatigue, irritability, and heightened emotions. Achieving better sleep can provide relief. That’s why we’ve gathered a few tips to help you sleep better.
1. Create a routine
One of the tips for better sleep is to establish a routine. This means it's recommended to go to bed and wake up at the same time every day. This regularity helps create a biological rhythm.
2. Exercise every day
Better sleep comes more easily if you move enough each day. The best time to exercise is in the early afternoon or morning, which can improve your sleep quality. It’s not necessary to work out intensively every day. Even a brisk 30-minute walk can work wonders.
3. Create the perfect sleep environment
For better sleep, it’s important to create the best possible sleeping conditions in your bedroom. This means it’s advisable to insulate your bedroom from noise and limit light exposure. If streetlights shine into your room, consider getting blackout curtains. Temperature is also crucial. It’s difficult to fall asleep if your room is too warm or too cold. A temperature around 16°C (60°F) is ideal.
4. Don’t go to bed hungry or too full
If you're hungry or overly full, it’s hard to fall asleep. It’s fine to have a light snack before bed as it can actually help promote sleep.
5. Don’t drink too much water before bed
It's not recommended to drink large amounts of water right before going to bed, as you might wake up in the middle of the night to use the bathroom. Similarly, it’s not beneficial to drink alcohol before bed as it disrupts your sleep pattern and increases the chances of snoring. If you have a snoring partner that disrupts your sleep, using earplugs may help.
6. Want better sleep? Avoid coffee and caffeinated drinks
It’s fine to drink coffee in the morning, but avoid it in the afternoon and evening. The same goes for soda, energy drinks, and tea. Caffeine stays in the body for a long time and has a stimulating effect. However, herbal tea can be a good alternative.
7. Keep your bedroom clean and fresh
It’s also important for better sleep to keep your bedroom clean and fresh. Poor sleep can sometimes be linked to a stuffy room, so it’s important to air the room daily. Open the window for 15 minutes to let fresh air in. Cleaning your bedroom regularly to remove dust and dirt is also crucial, especially if you're sensitive to dust mites. If needed, improve air quality by using an air purifier or humidifier.
8. Relax and avoid stress
To sleep better, it’s important to reduce stress and relax. If you experience stress during the day, you may carry it with you to bed. Stress causes tension in your body, which makes it harder to sleep. There are many ways to relax, such as taking a warm bath before bed or exercising. You can also try relaxation techniques, such as breathing exercises or meditation, just before sleeping.
9. Want better sleep? Stop using screens in time
For better sleep, it’s important not to be glued to your phone or watching an intense series right before bed. Stop using screens 30 minutes to an hour before sleeping. Use this time to reflect on the day without getting lost in anxious thoughts. You could also write in a journal about what happened that day and what you're grateful for. If you’re prone to worrying, writing your thoughts down can help. Listening to calming music in the last half hour before bed can also help improve sleep.
10. Sleep on a good mattress
Tips for better sleep aren’t just about you but also your sleeping position. For example, back pain can cause you to wake up feeling sore. These issues can be avoided by choosing the right mattress.
How do you feel when falling asleep? Do you feel like you're sinking into a hole, or does the mattress poke into your back? In that case, it may be time to invest in a new mattress. Better sleep is often linked to purchasing a new mattress.
Want to sleep better? Tuur mattresses are made from natural materials and are equipped with comfort zones with ergonomic properties for a perfect sleeping position.