You all know I’m a huge advocate of healthy sleep habits! I love crawling into bed at night knowing that I’m about to get a good night’s sleep. Not only does it feel amazing to wake up well-rested, but sleep is also a key health pillar. As studies show, sleep helps your body rest and recharge. It also plays a part in boosting the immune system and allowing normal bodily functions to perform properly. I’m not kidding around when I say you 100% need to prioritize sleep!
Despite the vital role that sleep plays in our health, many people have trouble sleeping. This surprisingly common issue takes a huge toll on your day-to-day performance. There are also different short and long-term consequences of chronic sleep problems, like hormone disorders, recurrent stress, and mood swings. You definitely want to create better sleep habits to avoid any of these side effects! That’s why today’s post is dedicated to the best ways to sleep better. Keep reading for my practical tips for improving your sleep quality without sleep medicine!
8 Ways To Sleep Better
Expose yourself to natural bright light during the day.
We all have a sort of natural clock embedded inside of us. It’s called the circadian rhythm and it helps to tell the body when to go to sleep. Without it, we wouldn’t be able to stay awake during the day or fall asleep at night. The good news is that you can improve your circadian rhythm by exposing yourself to natural bright light during the day! This helps to re-energize the body and to have healthy sleep habits. Studies show bright light exposure helps to reduce how long it takes to fall asleep and leads to better sleep quality. So get out in the sun at least for a bit every day!
Have consistent sleep habits.
Consistency is key to many things in life, and sleep quality is no exception! If you have trouble sleeping, it can be due to a lack of a healthy sleep schedule. Try to go to bed at the same time every day to avoid disrupting your circadian rhythm with irregular sleep patterns. Then try to wake up around the same time every morning as well. Create a morning routine and an evening wind-down routine to get yourself into a solid sleep pattern that supports your goals. It’s all about creating a consistent sleep schedule!
Limit caffeine a few hours before bed.
Sure, we all love a warm cup of coffee after a long day. It feels rewarding, right? Well, no matter how cozy that coffee tastes, it can actually be the cause of your sleep problems. A study showed that consuming any form of caffeine up to 6 hours before bedtime did terrible things to your sleep quality. This is because caffeine is an energizant and it can stay in your body for more than 6 hours. So even if you are able to fall asleep easily if you drink a cup during the late evening, you’re risking hijacking your good night’s sleep! Stay away from caffeine a couple of hours before bed to be extra safe.
Keep your daytime naps short and sweet.
Naps might be your baby’s favorite time of the day… But you might want to fight the urge to join them! If you take long naps during the day (I’m talking over 30 minutes), you’ll find your circadian rhythm gets a little confused. Studies show long or irregular daytime naps can lead to being sleepier, worsen your sleep quality, and mess up your entire sleep schedule. On the other hand, short naps can help you recharge those batteries and give you enough energy to finish the day off strong. So opt for a 20-minute power nap instead!
Put together a bedtime routine to help you relax.
You know me, I love my morning and bedtime routines! The hours before bed are a crucial part of your day and they have the power to define your sleep quality. Granted, it can be tough to find the time to wind down and get ready for a good night’s sleep during a busy day. That’s when time management comes into play! First off, you need to learn how to use your time more wisely. Then you can set aside 20 minutes to half an hour at night to unwind and relax before bedtime. A nighttime routine can include anything that contributes to your personal sleep hygiene. This ranges from a bubble bath and a good book to a light yoga flow and a sleepy meditation. For real, this is a time for you. So pick whatever you want for your bedtime routine!
Invest in quality bedding and pillows.
Bedding is far more than cute home decor. If you’re trying to get a good night’s sleep on a lousy mattress, uncomfortable bedding, and an old pillow, I hate to break it to you. It won’t work at all! Sleep quality is just as dependent on bedding structures, mattresses, and pillows as it is on other areas of your sleep hygiene. So invest in quality bedding, pillows, and mattresses! As you probably know, I love Boll & Branch for all things bedding. I highly recommend checking them out and considering a bedding upgrade to be able to sleep better!
Be careful what you sip on before your good night’s sleep.
Just as it happens with caffeine, alcohol also has not-so-good effects on your sleep habits. Though they might make you sleep at first, alcoholic drinks can disrupt your sleep later in the night or prevent you from going to bed altogether. Studies show that alcohol consumption in the hours before bedtime can cause sleep apnea, snoring, and lead to a series of disrupted sleep patterns. So maybe don’t drink a glass of wine at dinner every night! Instead, switch it up for a warm cup of chamomile tea to prepare your body to rest. I also LOVE my nightly “warm hug” aka my Perk chill! I love the Chai and Mexican Hot Chocolate flavors. My affiliate code is DTHOMPSY 🙂
Avoid too much blue light once the sun is down.
Just like the natural bright light from the sun can do wonders for your circadian rhythm, blue light can actually mess with your natural clock. Nighttime blue light exposure can lead to a reduction of sleep and relaxation hormones, as well as a disruption of your circadian rhythm. What is blue light exposure? This is the exposition to unnatural bright light, like the one coming off your computer and phone screens all day long. So it’s best to steer clear of electronic devices before sleeping, to avoid messing with your biological clock. This can even be part of your bedtime routine! Choose to unplug an hour or 30 minutes before you sleep at night for better sleep quality. During that time, read a book, take a bath, or journal a little bit.
What are your favorite strategies to improve your sleep habits?
That’s all you need to know to improve your sleep quality! These tips will help you fine-tune your sleep habits and get a good night’s sleep every single day. Remember that if you have serious sleep problems, it might be time to check in with a professional to rule out any sleep disorders. Though first, you need to try changing up a few things and see what works for you! So if you’ve been having trouble sleeping, put these strategies into action. You’ll notice the improvements within a couple of weeks. That’s all for now, good luck getting a healthy sleep!