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10 Surefire Ways To Get A Better Sleep Every Night

10 Surefire Ways To Get A Better Sleep Every Night

Not getting enough sleep is a surefire way to ruin your day even before it has started. Unfortunately, restlessness, insomnia, and just plain being unable to fall asleep plague many of us almost every single night. In fact, I sleep like a baby most nights, but my girlfriend has always had a hard time sleeping. Ever since she’s tried a few of these tips, she has been able to sleep much better:

1. Fall asleep to some noise

Humans didn’t evolve to sleep in the dead silence – they evolved to sleep with large families or even tribes in close vicinity. Having some background noise can actually help our minds relax. You can get a noise machine, an app for your phone, or (this helped my girlfriend tremendously) fall asleep to an audio-book. If you do the latter, try to stick to books you’ve read/heard before or books of movies you’ve watched – she likes Harry Potter. However…

2. Keep your bedroom cool

It can be hard to fall asleep when your bedroom is too hot and stuffy. The ideal temperature for sleep is somewhere between 60°-72° Fahrenheit. Of course, you’ll be able to know the right temperature for you, so experiment a little with the temperature until you find your own ideal range.

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3. Get out of bed

If you’ve been tossing and turning for over 20 minutes, there’s no sense in lying there and stressing yourself out. Instead, get out of the bed and find something relaxing to do that won’t stimulate your mind or eyes too much, like reading a book, knitting, or listening to some soft music.

4. Set a daily sleep/wake time

If your sleep schedule changes every night, it can wreak havoc on your circadian rhythm, the internal clock in your brain that tells your body when to fall asleep and when to wake up. By setting the sleep and wake time to be the same every single day (yes, including weekends), you will find it much easier to fall asleep.

5. Sniff some lavender or eucalyptus

Lavender and eucalyptus both have relaxing properties in their scent. Try rubbing eucalyptus body cream on yourself before bed, or burning a lavender candle or oils.

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6. Get some more sunlight

Fresh air and natural sunlight help our bodies fall asleep at the end of the day. These things also help reset our bodies internal clock – the circadian rhythm we talked about earlier..

7. Drink something warm

I’m sure you’ve heard of drinking warm milk before bed, to help you fall asleep. It’s not the milk that does the trick, but the warmth it provides to our bodies. Alternatively, you can drink some hot chocolate or warm caffeine-free herbal tea.

8. Sleep with the TV (and all other lights) off

Our brains have trouble producing melatonin, the drug that helps us fall asleep, when there is a light source. The biggest culprit is the television, but nightlights and even alarm clocks can also harm us. If you need noise to fall asleep, use the alternatives mentioned above.

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9. Use your bedroom only for relaxation and sleep

Many people tend to hang out in their bedrooms – watch TV, play video games, read, etc. However, this does some harm to your brain because you’re confusing it as to what that environment means. If your brain is used to being active and stimulated in a certain environment, it will be “primed” to always want to be active and stimulated in that environment.

10. Repay your sleep debt

Sleep debt is a real thing, and if you’ve consistently gotten too little sleep, you may have accumulated a lot of it. Take a few extra hours over the next couple of nights to repay that debt!

These tips on ‘how to sleep better’ will surely help you get a good night’s sleep. Happy resting!

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Featured photo credit: Wokandapix via pixabay.com

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Bill Widmer

Content Marketing Expert

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Last Updated on October 6, 2020

6 Signs It’s Time to Change Your Life

6 Signs It’s Time to Change Your Life

Is it time to make some changes in your life? It just might be. Life is too short to not live it to the fullest.

Here are some signs it’s time to change your life.

1. Every week, you cannot wait for Friday.

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    Fridays are fun, but one thing I’ve discovered in my quest to find and do work I absolutely love is that almost every day can be really fun. If you’re saving all your living for the weekends, it’s time to truly think about your lifestyle and consider making some changes. Don’t get me wrong; it’s great to have plans you look forward to on the weekends, but what if you could have that excited Friday feeling most, if not all, days of the week? It takes a lot of self-discovery and work, but it’s truly possible to live a life you love—even on Mondays.

    2. You live for your vacations.

    Vacations are great, but what’s even better is building a life you don’t need to take a vacation from. As Seth Godin said, “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Vacations are fun and exciting, but even better is building a life where you have the potential to do what lights you up many weeks of the year, not just your two allotted vacation weeks.

    3. When you stop and think about it, you’re really not focusing your life on your priorities.

    Write down your 3 top priorities. Then write down the 3 things you focus most of your life on. Are you spending your time living your top priorities? Consistently spending time doing what matters most to you is one of the keys to feeling fulfilled in your life. If you’re not focusing your life on what’s important to you, it’s time to make some changes.

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    4. You have no idea what lights you up, and you don’t have the space in your life to discover it.

    If you haven’t found your passion in your current life, you’re not going to find it if you continue to do your same routine, over and over, year after year. In order to discover what lights you up, start by creating the space in your life to seek it. Give yourself time to figure out who you are, what your strengths are, and what picques your interest. Experiment with learning new things, spending time with inspiring people, and doing more of what excites you and less of the things that suck your energy.

    5. You’re frequently jealous.

    If you find yourself frequently feeling jealous of someone, there are 3 changes to consider making:

    1. Make a point to focus on your path instead of his or her journey. Sometimes this involves taking a break from social media.
    2. Get inspired from the person you’re jealous of, and work toward a similar goal in your life.
    3. Decide what the other person has is not something you are willing to put in the effort to achieve, so you’ll cheer him or her on but choose to not be jealous.

    When you are feeling jealous, consider why you want what the other person has, and what your motives are. Living a life on your terms, focused on your priorities, passions, and strengths, will provide you with much more fulfillment than trying to be somebody else.

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    6. You can’t remember the last time you stepped out of your comfort zone.

    According to Neale Donald Walsch, “Life begins at the end of your comfort zone.” Your life can become even more amazing if you stretch beyond your comfort zone. If you’re not sure where to start, try the tips in this article about small ways to step out of your comfort zone.

    Life is too short to spend your years not living to your full potential. If you decide you’re ready to change your life, I encourage you to start taking small action steps toward the life you want to live. Keep moving forward.

    Check out this video if you’re ready to make a change in life:

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    Featured photo credit: Lauren McKinnon/https://flickr.com via flickr.com

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