How to Get Better Sleep

Having a good night’s sleep is one of the most important things you should do for your overall health and well-being. A good night’s sleep can give you time and energy to recover from the pressures of the previous day, and help you stay alert and focused the next day. If you already know how to fall asleep but can’t get a good night’s sleep (tossing, turning, waking up more than once), here are steps you can take to ensure a good night’s sleep. peaceful night!

Table of Contents

Quickly Go To Sleep (Simple Methods)

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Take a warm shower or bath in the evening. Warm water relaxes you, then your body cools down and you sleep better.

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Take a supplement with 400mg of magnesium 30 to 45 minutes before bed. Magnesium can improve insomnia by reducing the time it takes you to fall asleep. It can also increase the quality and length of your sleep. You can buy magnesium supplements at the vitamin counter at the drugstore.

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Sleep naked. According to experts at the Cleveland Clinic for Sleep Disorders, sleeping naked can help you regulate your body temperature. ^{[1] X Research Source} Create a comfortable temperature environment with a blanket (with appropriate warmth), linens, and pillows. Usually a slightly cooler temperature is best.

Sticking your head and arms out of the blanket is probably better for you, unless the room is too cold.
Do you feel too hot? Get a good night’s sleep on a hot night. What if it’s cold? Learn to sleep when it’s cold.
Keep an extra blanket next to the bed in case you get cold at night. Don’t forget your feet – they can wake you up!
If you find pajamas more comfortable, it’s best to choose a loose cotton suit because it breathes better than other materials.

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Sleep in different positions. Changing your sleeping position can make a big difference in the quality of your sleep. When you start to fall asleep or wake up in the middle of the night, try to follow these guidelines until it becomes a habit:

Keep the body in a “midline” position, where the head and neck are kept relatively straight. This position will help you sleep.
Avoid sleeping on your stomach. Sleeping like this makes it difficult to maintain proper posture and often causes pain. If you prefer to sleep on your stomach, place your pillow under your hips instead of under your head.

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Use a suitable pillow. If the pillow is too low, your head will fall back and you will feel uncomfortable. Conversely, if you pile the pillow too high, the head will be tilted to one side.

Try placing a pillow between your legs when lying on your side. This will support the hips and make this pose more comfortable.
Try placing pillows under your shins if you lie on your back.

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Reduce light exposure for an hour or two before going to bed. Bright light before bedtime can mess up your internal clock. Light is one of the signals that tells the body whether it’s time to sleep or wake up. ^{[2] X Research Source}

If you have bright lights in your home at night, turn off unnecessary lights.
Stop watching TV and don’t use tablets or phones at least two hours before bedtime.
Remove all light sources in the bedroom, including windows, LED meters, cable boxes, and other light fixtures (unless the light is really dim). You can cover it with thick paper, cover cloth, paper tape, or just unplug it. This not only helps you have a good night’s sleep, but also saves electricity.
If you are still disturbed by light or wake up in the morning, wear an eye patch. Sometimes a lavender eye pillow can make you more relaxed.

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Add soothing sounds. Using a white sound generator produces soothing sounds – waves, wind, steam – that are irregular and they help distract your brain from the thoughts going on in your head.

Proven white sound not only helps you fall asleep, but also dilutes other noises that might wake you up in the middle of the night.
White or nature sound generators often work wonders. But if you can’t afford it, a fan can also make a lulling sound. A radio in a “lost” state has the same effect. ^{[3] X Trusted Source Consumer Reports Go to Source}
Repetitive music or ambient music (music created with electronic devices) is also good for soothing sleep. Of particular importance here is that there is no major variation in sound intensity. Ambient music like Brian Eno’s is ideal. ^{[4] X Research Source} But you need to be careful to let the music turn off or fade out for about 1 hour, otherwise it will prevent you from having a real deep sleep.
Turn off your phone, or put it on silent (if using an alarm) so you won’t be disturbed by texts, calls or notifications.

Diet

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Eat dinner at least 3 hours before bedtime. A full stomach can disturb sleep, and the larger the meal, the longer it takes for the stomach to settle.

Avoid fatty foods, because not only are they not good for health, they also inhibit sleep.
Avoid spicy foods. Many people love spicy dishes, but if your aunt’s curry leaves you with a stomach ache at night, you need to seriously rethink your dinner menu.

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Avoid going to bed hungry. An empty stomach can affect sleep just as much as a full stomach at bedtime.

If you feel your stomach “beating” for food and you keep getting woken up in the middle of the night, have a snack about an hour before bedtime.
Avoid carbohydrates or sugary foods.
Eat foods high in protein like turkey, yogurt, soybeans, tuna, and peanuts that contain tryptophan, an amino acid that helps the body produce relaxing serotonin. They are also natural complex fats, which can satisfy your hunger.

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Avoid caffeine in the afternoon and evening. Caffeine is found in coffee, black tea, cocoa, and caffeinated sodas. Caffeine can wake you up even if taken earlier, as it has an effect that lasts up to 12 hours. This also includes stimulants found in drinks like energy drinks, even without caffeine. You should also avoid using tobacco products in the evening.

You should avoid smoking and other nicotine-containing products in the evening.

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Instead, drink warm water that brings a feeling of relaxation. A cup of warm milk or a cup of chamomile tea will be very good for you. However most herbal teas are fine.

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Avoid drinking water or other liquids within an hour of bedtime. However, you still need to make sure to drink at least 2 liters of water during the day.

Staying hydrated won’t wake you up with thirst, but drinking a large glass of water right before bed will wake you up at inappropriate times.

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Skip the glass of wine before bed. Alcohol will make you drowsy, but will also reduce the quality of sleep because the body has to process the alcohol and sugar. Alcohp often makes sleep interrupted and not deep (even if you don’t mind the time of night), and such sleep does not help the body to recover. ^{[5] X Research Sources}

Create Comfort for Bedrooms and Beds

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Use the bedroom to sleep. If you do enough other things in the bedroom besides sleeping, it will be difficult for your body to smoothly transition to sleep when it’s time. The brain needs to associate the bedroom with sleep, and with relaxing, soothing activities.

Avoid: stressful work or homework, using the computer, watching TV, talking on the phone, exercising, and in general, any activity that is stressful, exciting, exciting, or makes you want to avoid go to bed on time.
Possible activities: reading, relaxing activities, cuddling with your partner, journaling.
The bedroom is ONLY used for sleeping.

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Make your bedroom a paradise. The more comfortable the bed and bedroom, the better they will give you a good night’s sleep.

Keep the room completely dark so you don’t have trouble sleeping.

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Clean the room. Sweep cobwebs, dust on shelves, vacuum floors. Empty the waste paper basket. Remove dirty dishes and water bottles. A clean room gives you the feeling of a safe, healthy place to sleep, not a “slum”. In addition, cleaning also helps reduce allergies, a factor that can disturb sleep. Cleaning also prevents pests like mice and cockroaches from entering your space.

Keep the bed clean. Wash your bed sheets and pillowcases every week, fragrant sheets will give you a more comfortable sleep.
Don’t keep things in your room that can distract your mind from sleep. Please tidy up. Get rid of the superfluous and let fresh air into the room.

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Decorating bedrooms. A pleasant and aesthetically pleasing room will make you happier than a sloppy room. You don’t have to make your bedroom look like a furniture store ad, but simple changes like getting rid of the ugly sheets or repainting the walls can change your mood a bit. little.

Make your room darker. Curtains and curtains that block light can keep you from being woken up in the morning.
Ensure a comfortable temperature in the bedroom. If you’re sweating or freezing, you won’t be able to sleep well.

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Mattress maintenance. Replace the mattress every five to seven years if used regularly. If you feel springs or rough spots under the mattress, or if you and your bedmate often roll over several times a night (unintentionally), now’s the time to shop for a new mattress!

You can tell it’s your mattress if you’re sleeping better in another bed.

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Consider buying a new mattress. New mattresses that can adjust or hug your body shape will help you sleep better.

A mattress that allows you to adjust the firmness of the bed for each person, for both you and your bedmate. This mattress type is ideal for couples who cannot agree on a mattress. It’s possible that both of you have unique needs, and trying to find a mattress you both like can be difficult.
Another type of mattress uses memory foam, a type of foam that hugs the body’s curves when warmed up. It relieves pressure points that cause numbness, irritation or other health problems. This type of mattress is especially useful for people with hip or joint problems.

Change Daily Habits

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Go to bed and wake up at the same time every day. Fluctuating bedtimes by more than an hour can seriously disrupt sleep quality and disrupt your daily circadian rhythms.

Go to bed on time even on weekends. Even if you sometimes have to go to bed later than usual, you should still wake up on time.
Get up as soon as the alarm goes off every morning, don’t lie down or go back to sleep.

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Consider reducing the amount of time you sleep. Everyone has different sleep needs. If it takes you more than 30 minutes to fall asleep, or if you often wake up longer at night, you’re probably sleeping longer than necessary. You need short but deep and continuous sleep rather than intermittent and not deep sleep.

So, if you normally spend 8 hours at night from the time you go to bed until you wake up, take 15 minutes less – either by going to bed later or setting the alarm earlier. You may feel tired for the first few days, but it will help your sleeping habits.
After a week, if still not falling asleep faster, try dropping another 15 minutes.
Continue reducing your sleep time to 15 minutes per week until you can feel sleepy and fall asleep faster. (Wake up in the middle of the night is normal, if only for a few minutes.)
Then follow the new bedtime and wake-up time.

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Create a sleep routine. Try doing the same steps every night before you go to bed, or get ready for bed. Regularity is key. For a good night out, try these steps:

Turn on ambient music, light candles in the living room and bedroom instead of bright lights in the house.
Practice breathing exercises (see below) or meditate, focusing on relaxing your body.
When it’s time, turn off the candles as you enter the bedroom. Your house will fade into darkness until the last candle is extinguished.

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Try relaxing by breathing deeply before bed. Find a comfortable spot. Make sure the surroundings are pleasant. Dim lighting, soothing music, and a space where you know no one will disturb are ideal.

Purify the mind. Close your eyes and imagine that all the problems that still reside in your head every day are melting away with each breath.
Evoke the positive. Think of upbeat images that make you happy, and remember to smile.
Focus on the breath. Feel the amount of oxygen in the body. You will begin to feel relaxed inside your body and mind.
Try to maintain this 10 minutes every night before going to bed.
You can add a few drops of essential oils to your pillow to relax your brain and help you fall asleep easier.
Your mind has been working all day, these breathing exercises will help both your mind and body relax. They will also calm your mind so your body feels more at peace.

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Exercise regularly. If your job involves sedentary work, a lack of physical activity can contribute to poor sleep quality. The human body uses sleep to repair and recover. Without a lot of things to recover from, your sleep cycle can be disrupted. ^{[6] X Trusted Source PubMed Central Go to Source}

Physical activity (such as jogging or swimming, or better yet, regular exercise) can lead to deeper and more restful sleep. To supplement your daily exercise, you should take the stairs instead of the elevator, walk instead of taking the bus, etc.
Do not exercise at least 2 hours before bedtime. Exercise can enhance and encourage sleep. However, your body still “keeps spinning” for a while after exercising. (Light yoga may be the exception.)

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Think about taking a short nap. For some people (depending on work and daily routine) a short nap can help reduce daytime drowsiness. However, not everyone needs a nap – many people feel even more drowsy after taking a nap.

When you feel the need to take a nap (if your job allows it), you set a 15-minute alarm. If you’re ready, you should be able to fall asleep in a minute or two. When the alarm goes off, get up now! Drink a glass of water, and get back to work. You’ll feel much more refreshed – even more so when you’ve slept for an hour.

Medicines for Better Sleep

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Try melatonin. Melatonin is a hormone produced by the pituitary gland in the brain. The pituitary gland actively converts serotonin to melatonin in the dark, but this does not occur in the presence of light, and melatonin is oxidized back to serotonin.

Talk to your doctor about taking melatonin. Taking melatonin tablets is a natural way to induce sleep, especially when you find yourself tired but still unable to fall asleep at night. However, you must remember that melatonin is a hormone (like estrogen or testosterone) and not just because it is natural does not cause harm.

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Try an antihistamine that causes drowsiness. These are safe to take “without any other ingredients” – meaning no pain relievers, decongestants, expectorants, etc., but should only be taken for a night or two, as tolerance will occur. out very quickly. ^{[7] X Source of Research} This medication is not recommended for use as an ongoing, long-term solution – it is merely a way to “push” you into a regular bedtime routine, implement Relax and manage stress.

Read drug labels. Try taking half a dose or less than your usual dose so you don’t fall into a “sleep” that makes your sleep worse.
Lie down on your bed when you start to feel sleepy.
If you are taking prescription medications, you should consult your doctor before taking any other medication. Never mindlessly take different medicines together: if you mix them wrong, you could harm yourself.
Make sure not to abuse sedatives. Do not exceed the prescribed dose, nor take it for longer than recommended.

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Tell your doctor if you are concerned that you have a sleep disorder. Some of the more common disorders are insomnia, narcolepsy, and sleep abnormalities. If you are indeed suffering from or have been diagnosed with one of these conditions, your doctor will recommend appropriate treatment options for you.

Advice

Get your body used to what you’re about to do: relax by lying down and thinking about pleasant things, and lie down for a few minutes. You will get used to it and fall asleep.
You should read a book right before going to bed. Not only does it relax your body, it’s also a great way to finish the series!
Bring something to bed to hug (pillow, stuffed animal, blanket)
The bedroom should have a comfortable temperature. If it feels hot, you can use a fan to cool it down.
Bed sheets must be clean.
Make sure the pillow is perfect in terms of firmness and material. .
Always go to the bathroom before going to bed.
Hang a (mild) lavender-scented sachet or spray some lavender-scented lotion on your bed or in your room. Lavender has been shown to help with relaxation and sleep.
Listen to soothing songs or lullabies. Do not read anything that is very emotional or thrilling before bed, as it can cause nightmares.
Drink a cup of ginger or chamomile tea.
Keep a glass of water by your bed in case you get thirsty in the middle of the night.
Pets in the room may wake you up because of their weight and movement, or they may be begging for food or needing to go outside. Choose sleep over pets!

Warning

If you choose to cover the light sources in the room, make sure you don’t pose a fire hazard. For example, do not use paper or cloth to cover a heat source such as an electric light bulb. If you light a candle, remember to blow it out before you go to sleep and never leave it unattended. If you’re not sure how long you have to stay awake to blow out the candles, don’t light a candle in the bedroom! Or you can place the candle on a large saucer for safety.
Do not take chamomile tea if you are allergic to ragweed or are taking blood thinners.
Try not to fall asleep while the TV is on, as this will get your body used to the noise in order to fall asleep. If you wake up in the middle of the night and feel unbearably quiet, it may be difficult for you to fall back asleep.
Monitor your use of sleeping pills (over-the-counter or prescription drugs), as they can be so addictive that you won’t be able to sleep without them. In addition, the side effects of the medication can interfere with your daily routine and also reduce the overall quality of your night’s sleep.

Steps