Quality sleep is an important part of good health, mental stability, and overall happiness. But something that seems so simple on the surface can actually be very complicated. If you’re looking for tips on how to rest well at night, check out our 10 tips below. We’ll give you ideas on how to get the perfect night’s sleep, allowing you to feel well-rested when you wake up every morning.
1. Stick to a Schedule
The first key to getting a good night of sleep is to stick to a schedule. By going to bed and waking at the same time every day, your body will fall into a rhythm, making it easier to fall asleep at night and wake up feeling rested in the morning. For adults, the best time to go to sleep is between 9-11 pm. Rising time should be 7-9 hours after bedtime.
2. Avoid Blue Light
Perhaps the biggest obstacle people face when it comes to peaceful sleep is avoiding blue light at least two hours before bedtime. Computers, smartphones, and televisions all emit blue light in large quantities, which throws off the body’s natural circadian rhythm. This tricks the body into thinking it’s daytime, even if it’s just minutes from your normal bedtime. If you can’t stay away from screens before bedtime, try using blue light glasses to minimize the effects.
3. Invest in a Comfortable Mattress
A mattress is another important element to consider when you want to sleep peacefully. Everyone has different preferences when it comes to their mattress, but medium to firm mattresses generally offer better support than ultra-soft ones.
4. Keep the Blinds Shut Until Sunrise
A dark room will help you sleep better, so make sure you close the blinds before you go to bed at night. Even the light from street lamps or passing cars could interfere with your sleep. On the flip side, a little bit of light in the morning can help you rise more easily. To get the benefits of natural light in the morning, set an automatic schedule for your blinds using a smart blinds automation kit.
5. Exercise During the Day
Exercise is a great way to make yourself more alert during the day and more tired at night. But make sure you avoid exercising right before bed, since it can make your mind and body feel more wired when you’re trying to doze off.
6. Set the Optimal Temperature
Most people sleep better when the room temperature is between 68 and 70 degrees. If you don’t want to run up the energy bill to achieve the optimal temperature, consider keeping the windows cracked in the spring and fall, or investing in a fan in the summer and space heater in the winter.
7. Don’t Consume Caffeine in the Evening
Some people are more sensitive to caffeine than others, but it’s usually best to avoid consuming caffeine after 4 pm if you want to fall asleep easily when bedtime rolls around. Obviously, you should avoid gulping cups of coffee in the afternoon, but don’t forget to avoid things like chocolate and green tea before bedtime, too.
8. Avoid Long Naps
A power nap can be hugely beneficial when you’re feeling drowsy after lunch, but make sure you limit your snooze time to 15 minutes or less. Long naps can really throw off your sleep patterns, pushing back bedtime and then making you groggy when the alarm goes off in the morning.
9. Develop a Nightly Routine
If you haven’t developed a nightly routine, now is the time to start one. The right bedtime routine will signify to your body that it’s time to wind down, helping you feel more relaxed and sleepy. Consider washing your face with a warm cloth, taking a bath, or reading for 20-30 minutes each night.
10. Don’t Drink Too Much Before Bed
There’s nothing worse than having to get up to use the bathroom in the middle of the night. This act alone can wake your body up and leave you tossing and turning for hours afterward. And even if you do go right back to sleep, the interruption to your sleep cycle will decrease the quality of your sleep. Avoid those middle-of-the-night bathroom trips by limiting your beverages after 5 or 6 pm each night.