7 Evidence-Based Tips to Sleep Better at Night

Getting a good night’s sleep is a necessity if you do not want to go about your day like a zombie who cannot pay attention for more than a couple of seconds at a time. A good night’s sleep can also help reduce irritability. Having your body and brain well-rested by sleeping has health benefits that are never-ending. However, not everyone has the ability to fall asleep quickly, or stay asleep through the night. This can be extremely frustrating because not getting enough rest can be a definite factor in your day being ruined. After all, you don’t have enough energy to go about doing different tasks and dealing with people. If you are one of the people who have trouble falling asleep, then you don’t have to worry anymore because there are some tips that you can follow to ensure you sleep and wake up well-rested.

The first evidence-based tip that you can follow to sleep better is ensuring that you have the right mattress and bed. There are different types of bed sizes out there. When getting a mattress, you need to get one that is big enough so that your feet are not hanging over it. You also need to make sure that you invest in one that is wide if you move around a lot in your sleep. This is quite important because having limited space to sleep can affect how long it takes you to fall asleep as well as how deep your sleep is.

While technology is quite helpful in our daily lives, it can be detrimental to getting any rest. Nowadays, it is very easy to lose track of time while browsing the internet on a smartphone. Being exposed to the light that screens give off can also have a noticeable effect on how long it takes for someone to fall asleep at night. Before going to bed, make sure that you keep your smartphone out of reach so that you are not tempted into spending hours on end scrolling through your newsfeed, wasting time as well as making it harder to fall asleep. In fact, it is not just smartphones that you need to keep away from. Anything with artificial light can keep you up at night, or at least make it harder for you to rest properly.

Having the right kind of pillow is important because it supports your head and helps keep your body in a comfortable position. There are different kinds of pillows out there, and you need to pick one according to your preference. Some people cannot sleep properly unless they rest their heads on a pillow that is very soft and fluffed. Others prefer a more solid pillow that gives support for the neck and head. You can even invest in a CBD pillow that is infused with CBD oil. This helps people calm down before sleep so that they are able to get the rest they need after a matter of minutes of having their heads on their pillows. This pillow is usually made of memory foam, so it is comfortable for those who like their heads to be well-supported as well as those who enjoy the feeling of their heads sinking into their pillow.

To avoid insomnia, try not to eat junk or fried food before going to sleep. Eating this kind of food can weigh you down and make it harder for you to fall asleep. Not to mention that eating right before bed can have an adverse effect on your weight. You also need to avoid drinking anything with caffeine in it. Caffeine increases the heart rate, which can make it difficult for your body to go into a state of rest.

If you are still having trouble sleeping, then it could be because you do not have the right temperature set in your room. If your body feels too cold or too hot, this will make falling asleep much more difficult. Not to mention, you could wake up in the middle of the night due to dehydration if your room is too hot, and you’re sweating throughout the night. If you are the type of person who likes to use a coverlet or blanket when you are asleep, no matter what time of year it is, then you need to make sure that the room temperature is just right. However, if you don’t like to be under the covers, then keep your room slightly warmer than usual.

Various studies have shown that exercising regularly can actually help you have a more restful sleep. You just need to exercise early in the day. This is because exercising is stimulatory due to the hormones your brain releases during and after exercise. If you exercise too close to bedtime, you will find yourself having trouble going to sleep, which is not what you want.

While it is completely understandable that a nap can help you function properly for the rest of the day, it is important to keep any naps you take short. A power nap is usually a maximum of thirty minutes. Anything longer than that will have two adverse effects. The first is that you will wake up from your nap irritable, and the second is that you will have a harder time getting to sleep at night because you already spent time sleeping in the middle of the day.

These tips have all been thoroughly studied and consistently proven to work. Trying these seven tips for yourself is going to ensure that you get the rest that your body needs. You do not have to worry about spending hours on end in your bed trying but failing to go to sleep. Plus, you won’t have to deal with constant waking up through the night.