Sleep tests sluggish night's sleep Man Sleeping on the Street in Rio's Favelas
Man Sleeping on the Street in Rio's Favelas

6 Tips For A Better Night’s Sleep

Do you often find yourself tossing and turning at night, unable to get a good night’s sleep? If so, you’re not alone. Millions of people around the world suffer from sleep problems. Poor sleep can lead to health problems, decreased productivity, and even weight gain. This article will discuss some tips that can help you get a better night’s sleep!

Improve Your Breathing 

Handling your breathing troubles is a huge step toward fixing your sleep for good. Lots of people with issues like this are researching the top 5 best anti-snoring devices online so they could get to the root cause of their nighttime problems. If your breathing is calming and balanced, your whole body will be in a state of rest the whole night. 

night's sleep

In order to improve your breathing and get a better night’s sleep, there are a few simple practices and techniques you can do. First, practice mindful breathing exercises before bed. Taking deep breaths for two to three minutes helps relax your body and mind, improving blood flow throughout your system so that you’re ready for a restful sleep. Additionally, try using a humidifier or diffuser with essential oils like lavender, chamomile, or peppermint to help you relax and improve your breathing. Lastly, practice yoga or stretching before bed in order to open up the chest area and make it easier to breathe. 

Avoid Screens 

Screentime should be limited when you’re about to sleep. This is because screens emit a blue light that can interfere with your natural circadian rhythm and keep you up at night. To avoid this, turn off all screens an hour before bedtime and instead spend that time reading a book, chatting with your family or friends, meditating, writing in a journal, or doing some light stretching. 

Doing these things helps to relax the body and mind so you get better quality sleep. Additionally, make sure any devices are on silent mode or have the phone ringer turned off when it’s close to bedtime. That way there won’t be any disruptive notifications that can wake you up or keep you from sleeping peacefully. 

Get A Better Mattress 

You also want to get comfortable, supportive bedding and a better mattress. A high-quality mattress should last you at least 10 years, so getting one is an investment worth making. Look for a mattress that provides good back support while accommodating your sleeping position, whether it’s on your side or back. 

Try out different mattresses to find the best fit for you. Try lying down in different positions, getting up, and sitting on the side of the bed to test support levels. Pay attention to how it feels when you move around and sleep on it for a night before buying if possible. 

Have A Bedtime Routine 

Devise a bedtime routine that will relax you enough and make you sleepy. Here are some suggestions:

  • Take a warm bath or shower 
  • Read a book in dim light 
  • Turn off all electronic devices at least 30 minutes before sleep 
  • Drink soothing herbal tea like chamomile or valerian root 
  • Do yoga or stretching exercises for 10–15 minutes 
  • Listen to calming music 

Developing a consistent bedtime routine will help your body recognize that it’s time for sleep and start winding down, preparing you for a better night’s rest. Take the time to find what works best for you.

Prepare Your Room

Your bedroom should be dark, cool, and ventilated in order to get the best night’s sleep possible. Make sure your windows are blocked from outside light or use heavy curtains to darken the room. If a cool room helps you sleep better, try using a fan to help circulate air and keep temperatures down. 

Additionally, you should also remove any clutter that can cause anxiety or distraction in your sleeping space. This includes electronics, books, and other items that you could get distracted with while trying to go to sleep. Finally, make sure your bed is comfortable by changing the sheets regularly and adding a mattress topper or pillow top for extra comfort. 

Stick To A Schedule 

A regular bedtime schedule will help your body and mind get ready to sleep. Going to bed and getting up at the same times every day will set your body’s internal clock, helping you fall asleep more quickly and get a better night’s rest. 

Additionally, doing this along with a relaxing nighttime routine may help put you in the right frame of mind for a good night’s sleep. If your body is prepared in advance to what’s coming, there won’t be any shocks to it.

night's sleep

Sleep is essential for your health so make sure to improve your breathing and avoid screens before sleep. Get a better mattress and have a good bedtime routine in place. Finally, prepare your room and go to sleep at the same time every night. Sleep well!