How to Sleep Better at Night
Staying healthy, happy, and mentally refreshed requires a good night’s sleep, as well as the opportunity for sore muscles to heal. However, many of us struggle to wind down before midnight, making it difficult to get the rest we need. If you’re one who finds themselves having trouble sleeping, I’m here to help. Last year, I made some key changes to my bedroom and nighttime routine that significantly improved my sleep quality. By implementing these seven simple strategies, you can too.
7 Tips to Sleep Better at Night
For a restful slumber, consider these 7 effortless strategies to transform your nighttime routine into a sleep-inducing oasis.
Buy a New Comforter You Love
After years of devotion to a soft blue comforter, I found myself growing tired of the familiar fabric. It wasn’t until I stumbled upon a crisp white down blanket from HomeGoods that my bedding routine was revitalized. The newfound love for this simple yet elegant addition has had a profound impact on my sleep quality – there’s something undeniably inviting about slipping into bed at night with a soft and inviting comforter.
Perhaps it’s the subtle contrast provided by the clean, white hue or the tactile experience of crawling beneath its lightweight folds. Whatever the reason, I’ve come to appreciate not only the comfort this blanket brings but also the ease with which it can be washed, a feature that’s become particularly important in my household where temperature control is crucial at night.
The trifecta of soft bedding, crisp linens, and supportive pillows has proven to be a winning combination for a restful slumber.
Keep Electronics Out of the Bedroom
In a recent publication, I came across an interesting perspective on the purpose of bedrooms. According to this notion, these intimate spaces should be reserved for two primary activities: sleep and intimacy. With this idea in mind, it’s crucial to maintain a technology-free zone within the bedroom. This means leaving out TVs, computers, and cell phones from this space. To achieve this, I’ve taken to charging my phone in a designated area outside of the bedroom, such as the living room.
If you reside in a standard house or apartment, consider keeping your phone charging station in a closet or bathroom at night, avoiding the bedroom altogether.
Buy Black Out Curtains and a Night-Mask
With my condo flooded with natural light, I knew it was essential to invest in blackout curtains. Luckily, I stumbled upon a pair of luxurious long curtains from Overstock that have become a staple in my home. These soft and cozy drapes are perfect for blocking out the sun’s rays. In addition, I discovered an affordable silk night mask on Amazon for just $10 that has revolutionized my sleep routine. Without it, even the slightest amount of light can disrupt my slumber.
Thankfully, this clever accessory keeps the light at bay while providing a comfortable and restful sleeping experience.
Keep your Bedroom Cool to Sleep Better at Night
As someone who tends to overheat at night, I’ve found that keeping my bedroom cool is essential for a good night’s sleep. Research suggests that the ideal sleeping temperature is around 67 degrees, which is why I take steps to keep my bedroom as cold as possible. For those concerned about energy consumption, consider investing in an air conditioning unit during the summer months.
I personally used a window unit during my time in Florida and found it greatly reduced my reliance on central air conditioning. Given that my condo community prohibits window units, I opted for a portable free-standing AC unit like the Black and Decker model featured below.
In addition to its cooling capabilities, I’ve also come to appreciate the benefits of a portable fan from Lasko, which provides a gentle breeze and helps keep me comfortable on warm nights.
Treat Yourself to Cute, Soft Pajamas
I find solace in donning my silk nightgowns every evening, and there’s something undeniably calming about slipping into their softness. My Victoria’s Secret collection has grown to include a variety of colors, from white and pink to black and gray, each one inviting me to unwind after a long day. While I do enjoy wearing them for special occasions, I’ve come to realize that these comfortable creations are perfect for any night – no occasion necessary!
If you’re not as enthralled with nightgowns as I am, you might find yourself drawn to the equally cozy pajama bottoms and matching sets available at TJ Maxx. Currently, I’m smitten with the Soft Satin PJs from Amazon, which can be yours for under $25. For more insight into what makes these silky-soft sleepwear so special, check out this YouTube video.
Use a Dim Reading Light at Night
To ensure a peaceful night’s sleep, it’s essential to create a cozy environment that promotes relaxation. In my case, I rely on a minimalist approach to nighttime reading. A dim reading light, like the one from Ikea, is perfect for creating a warm and inviting atmosphere without stimulating my brain too much. The neck-reading lights are also a great option for added flexibility. For those looking for a more affordable solution, a simple $10 light from Amazon can be just as effective.
Additionally, I recommend exploring apps like f. lux that automatically adjust the screen brightness on your devices to promote a smoother transition into sleep mode.
No Caffeine after 12pm
In the past, I would often indulge in a cup of coffee after lunch, justifying it by thinking that since coffee’s effects wear off after 8 hours, it wouldn’t impact my evening routine. However, this assumption was misplaced. Caffeine has a half-life of 8 hours, which means its stimulating properties linger in your system until around 10pm! I initially didn’t think twice about the consequences, but after quitting coffee altogether, I noticed a significant improvement in my nighttime sleep quality.
Before giving up caffeine, I would often struggle to fall asleep before midnight. Nowadays, even on days when I’m genuinely exhausted, I can drift off to sleep by 10pm with ease. This newfound ability is not limited to coffee alone; my no-caffeine rule also extends to other beverages and foods that contain this stimulant. For instance, many teas – except for herbal varieties – pack a caffeine punch, as do hot chocolate, cocoa powder, and chocolate.
Certain ice creams, puddings, and sodas also contain caffeine in varying amounts.
How to Sleep Better at Nights and Get Even More Zzzs
When it comes to sleeping better at night, there are a few additional habits you can adopt to improve the quality of your rest. For instance, try to avoid intense exercise in the hours leading up to bedtime, as this can actually stimulate your body and make it harder to wind down later on. Additionally, consider incorporating calming elements into your bedroom environment.
This could be as simple as painting the walls a soothing color like blue or dark purple, which has been shown to have a profound impact on our emotional well-being. You might also want to de-clutter your bedroom, as clutter can contribute to feelings of stress and anxiety that can make it harder to fall asleep at night.
To further create a relaxing atmosphere, consider investing in a sound machine that produces white noise, which can help to block out any distracting sounds that might be keeping you awake. Finally, if you’re not sleeping well on your current mattress, consider replacing it or buying a mattress topper to provide better support and comfort.
And don’t forget the importance of getting enough natural light during the day – taking a walk at lunchtime can help regulate your circadian rhythms and improve the quality of your sleep.
