7 Ways to Get Better Sleep

Sleep is an essential part of living a healthy life.

Photo by We-Vibe WOW Tech on Unsplash

1. Consistent Bedtime

Several systems in our bodies work like clocks. This helps our body run more efficiently. Your body also has a clock for sleep.

2. No Screens 2 Hours Before Bedtime

Our body uses light cues to know when to release certain hormones. When we wake, the light from outside signals to our body to release hormones that help us feel awake and alert. When the sun goes down, this lack of light signals to our bodies to start producing sleep hormones.

3. Go To Bed Early

Studies show that the earlier you go to bed, the better sleep you get. For starters, going to bed earlier improves your quantity of sleep. It gives you enough time to get enough sleep before needing to wake up the next morning.

4. Only Sleep, Have Sex, and Read In Bed

If you’re trying to get better sleep, you need to limit the activities you do in your bed. It will be harder for you to sleep if your body thinks it’s time to watch your favorite tv show. Or answer your emails. Or check your Instagram.

5. Cool, Dark, and Quiet Room

Studies show that we sleep better in certain environments. Our bodies like a cool, dark, and quiet room. Remove any devices that emit a light. Use black out curtains if you live in a city. Wear loose, breathable clothing to bed. Use a sleeping mask or ear plugs if you need them.

6. Exercise Every Day

There are so many physical and mental health benefits that come from exercising. But daily exercise is also important for a good night’s sleep. Studies show that exercise helps you fall asleep quickly and improves the quality of your sleep.

7. Limit Caffeine and Alcohol Consumption

Caffeine and alcohol can affect our ability to fall asleep as well as interrupt our sleep cycles. Enjoy your last cup of coffee, tea, soda, or energy drink in the afternoon. Limit your alcohol consumption three hours before bedtime.

BONUS

It’s easy to sleep better when you live alone. But some of us have partners or kids. Here are some additional sleeping tips if you’re in a relationship or are a parent.

Tips for Sharing a Bed

Sharing a bed with your partner can interrupt your sleep cycles and lower your quality of sleep. But we love them anyway and hate breaking this tradition. To improve your sleep while sharing a bed, start by getting a bed that is big enough for the both of you. When my husband and I bought a king-size mattress, we finally had enough room to move in our sleep without bumping into each other.

Tips for Helping Kids Sleep

Let’s face it. If your kids don’t sleep, then you don’t sleep. I have two kiddos and they were both horrible sleepers. My oldest did not sleep through the night until she was two and a half years old! She woke up several times every night. My husband and I were zombies.

  1. Whatever conditions your baby falls asleep with is what they expect when they wake up. So if they fall asleep with a pacifier in their mouth, it needs to be there when they wake up. Or else they’ll cry for you to give it back to them. If you rock them to sleep, they will expect to be rocked back to sleep when they wake up.

Conclusion

Sleep is an essential part of living a healthy life. Getting better sleep improves your mood. It lowers stress and helps you feel more relaxed. It helps you perform better in school and at work. It lowers your risk of serious health problems and helps you maintain a healthy weight.

Navigating adult life and writing about what I learn. My focuses are personal development, relationships, parenting, and writing.

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