7 Tips & Tricks to Sleep Better Every Night
Poor quality sleep can affect nearly every other area of our lives. Your brain and body can’t function at its peak without enough sleep. We’re more inclined to be stressed, depressed, or anxious if we can’t sleep. We tend to eat worse when we’re sleep-deprived and gain weight. Plus, lack of sleep affects our immune system and increases our risk of cardiovascular disease and other illnesses. All told, that’s a lot of reasons to do everything we can to get a good night’s sleep. Here are 7 tips and tricks to help you sleep better!
Get Plenty of Light
We all have a natural circadian rhythm that regulates when we’re tired and whether we’re night owls or morning people. The thing is, when night owls become working adults and parents, many of us have trouble getting enough rest. There is good news! Bright light and sunlight can help you adjust your circadian rhythm so you can fall asleep earlier and sleep better. Exposure to bright light has even been found to help insomniacs get better sleep.
Try to get plenty of sunlight, or if that’s not possible, bright artificial lights can still help.
Skip the Caffeine
You’re not alone when you head to the coffee pot or vending machine to make it through the late afternoon slump. Unfortunately, that 3:00 pm cup of coffee can keep you from sleeping that night. Do your best to avoid any caffeine 6-8 hours before bed.
Consistency is Key
We’ve already talked about your circadian rhythm and how it likes to function based on daylight. Turns out, studies have shown that irregular sleep patterns (meaning there is no regular, set time you go to bed or wake up) alter both your circadian rhythm and your melatonin levels.
Avoid Blue Light Exposure at Night
Checking emails, scrolling social media, or streaming our favorite shows… that’s what many of us are doing right before bed. But, the blue light radiating off our devices actually sends a “wake-up, it’s daylight” message to the brain. Instead, wear blue light blocking glasses. Or, set aside the devices and finish the day by reading a physical book or journaling.
No Late-Night Meals
Large meals in the last few hours before we try to sleep can make us sleep poorly.
Lower the Thermostat to Sleep Better
In our natural sleep rhythm, our core temperatures begin to fall shortly before bed and they continue to cool throughout the night. Two to three hours before waking, the body starts to warm. This natural process where your core temperature drops before bed is a signal to your body that it’s time to sleep. Lowering the temperature in your home or bedroom can highlight the effect. Plus, it will help you stay cool through the night, which can help you stay asleep.
Take a Hot Tub Soak 90-Minutes Before Bed
This goes along with lowering the thermostat. As you soak in the warm spa water, your core temperature is going to rise a few degrees above your normal. Then, as your temperature falls after your hot tub bath, the natural sleep rhythm will be triggered and your body will get the message that it’s time for bed. You can expect to fall asleep easier and sleep deeper.
Don’t spend another day wishing you’d had a decent rest the night before. Put these tips and tricks into action and start resting better! No hot tub of your own yet? Let us change that! We’ll help you find the perfect model for your space, needs, and budget. Come visit us in Livingston!
