Sleep is the foundation of our brain’s power. Without sleep, you will feel sluggish and unable to accomplish life’s everyday tasks.

However, you might find yourself struggling to get enough sleep on a daily basis. With so many chores, errands, and job duties, you might be finding yourself going to bed less than you would like. Here are some tips to help you get more rest at night.

Go to bed and wake up at the same time every day

Did you know that our brains naturally respond to the patterns that we sleep in at night? Your body’s natural sleep cycle is powered by the circadian rhythm, which is controlled by your brain and highly responsive to light.¹ When it is day time, our bodies tell us it is time to be awake; when it is night time, we are tired and go to sleep.

Our bodies respond to regular routines – have you ever gotten jet lag when coming off a plane? Or maybe you felt more tired than usual even though you only woke up an hour earlier than your usual wake up time.

Try to go to bed and wake up at the same time to help get better sleep at night. You might be surprised at how well rested you will feel on a regular routine.

Avoid Blue Light Before Bed

Do you enjoy scrolling on your phone before bedtime? Or maybe you like to catch up on a couple of episodes on the latest television show.

There is a type of light called blue light that emits from your electronic devices. It can also be found naturally in nature from the sun, but our electronic devices emit blue light well after dark. Blue light can decrease the body’s melatonin, which is a hormone that helps the body’s sleep-wake cycle.

As blue light disrupts the body’s natural sleep-wake cycle, it can make it harder to get sleep at night if you look at a screen too close to bedtime. Try to avoid activities that involve blue light the hour before bed in order to get a better night’s sleep.²

Don’t Eat or Drink Caffeine Before Bed Time

Many people enjoy coming home and making themselves a cup of coffee to relax. However, did you know that caffeine works as soon as the body absorbs it? Upon consuming caffeine, your blood pressure will increase along with your heart rate.³

Caffeine is not just in coffee, too. You might enjoy a snack before bedtime, but the following foods also contain caffeine:⁴

• Chocolate
• Ice Cream
• Pudding
• Yogurt
• Cereal

Try to avoid caffeine before bedtime if you are looking to improve the quality and quantity of your hours slept.

Avoid Long Naps

Some people like to use naps to relax. However, naps might have the opposite effect of helping you feel restful if they last more than 30 minutes. This is because the longer you nap, the groggier you will feel when you get up.⁵

If you choose to nap, try to nap earlier in the afternoon to avoid altering your body’s sleep-wake cycle. You should also set an alarm to ensure that your nap is only that – a nap.

Exercise

It’s been scientifically proven that those who get regular exercise tend to sleep better than those who don’t. A review found that in multiple studies, exercise can have a significant impact on sleep quality and duration. It has been proven that those who exercised for at least 30 minutes a day slept at least 15 minutes longer than those who do not.⁶

One reason for this is exercise can raise your body’s temperature. As your body cools down after a long workout, your body will feel more tired and sluggish than before.⁷

To help yourself sleep better, consider adding some exercise to your daily routine. Here are a few ways to get started:

• Take a walk every single day
• Go to the gym for 30 minutes a day
• Play basketball with a friend or loved one
• Jump Rope
• Ride a Bike

Relax Before Bed

Relaxing before bed can help your mind unwind as you prepare to go to bed. It’s important to feel comfortable and ready before bed time.

Here are some ways that you can relax before bedtime:

• Read before bedtime. Read a relaxing novel that transports you to another world.
• Meditate. Meditating can help you calm your mind and relax your body before bed.
• Turn off electronic devices. Electronic devices can distract your brain and keep you up at night longer. Turn off your phone, television, and other electronics that might be keeping you up.
• Journal your thoughts. Journaling is a way for you to wind down at night while recapping the day. Write down all of the positives that happened to you, and your goals for the next day.
• Take a warm bath. A relaxing bath can help calm your nerves and help you sleep better at night.
• Focus on some things you’re thankful for. This can help you forget your anxiety by looking at all the positives that you have in your life.

Sleep in a Quiet, Comfortable Environment

It’s important to feel comfortable at night without minimal distractions. After all, you want to fall asleep and avoid waking up during the middle of the night.

Here are some tips to ensure that your room is comfortable at night:

• Sleep on a comfortable bed
• Sleep where it’s dark at night and light in the morning
• Reduce noise distractions by turning off electronic devices and wearing ear plugs if needed
• Sleep alone if you go to bed at different times than your partner
• Set a comfortable temperature

Create a bedtime routine

You may have had a bedtime routine as child. It could have involved being read a book, brushing your teeth, and preparing your bed to sleep in.

Our bodies respond well to routines. Try to create a 30 minute routine that you can do right before bed to help tell your body it is time to unwind. This could involve reading a book, putting on pajamas, and turning off your phone.

Avoid lying awake

It has been found that you should avoid being awake in your bed, especially if you can’t sleep after 20 minutes. This is because it’s healthier to associate your bed with sleep instead of other activities.⁸

When you are struggling to fall asleep, get up and do another activity until you feel tired again. Make the activity something such as writing, coloring, or reading, because you want to avoid using a screen right before bedtime.