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10 Simple Ways To Get You Better Sleep Tonight

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10 Simple Ways To Get You Better Sleep Tonight

Sleep is one of the most influential things in our lives. It dictates how we feel, how we act, and it even affects our health. We spend about a third of our lives asleep. So how do we make sure we’re getting better sleep?

You may also be interested in: 10 Ways to Have Quality Sleep That You Probably Don’t Know

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1. Make your bedroom feel calm and comfortable.

The color blue is recommended for bedroom walls. Avoid painting your walls bright, electric colors, as this is jarring and can stand out too much in the dark. Make sure your room is a comfortable temperature when including things like sleepwear and bedding. A too-hot or too-cold room can leave you tossing and turning in the night.

2. Get rid of the clutter.

Messy rooms can be distracting, which can lead to less restful sleep. Consider tucking away any loose items on your floor or furniture to make your space more sleep-friendly.

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3. Take naps.

Naps can really help get you through the day. Just make sure that your naps aren’t too long, lest you feel wide awake come bedtime. The recommended length of a nap is 15 to 20 minutes. This allows the brain to rest and recharge without tinkering with the brain’s sleep cycle.

4. Make sure you’re on a consistent sleep schedule.

Good sleeping habits are key to getting a better night’s rest. Setting an alarm can do wonders for getting on a consistent schedule. Wake up at the same time every morning, and try to go to bed at the same time every night. This way, you’ll eventually feel tired when it’s time to go to bed, and wide awake during the day.

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5. Soak up some sun.

Sunlight helps your body produce melatonin, which aids in sleeping soundly at night. It can also help wake you up in the morning. Artificial light found indoors can make you drowsy, so try to recharge during the day by getting some sun. This allows you to fight daytime drowsiness and will leave you sleepy only when it’s time for bed later in the day.

6. Consider cutting down on caffeine.

Caffeine may give you the pep you need to get your day going, but it can affect the brain for up to twelve hours after consumption. So if you’re constantly reaching for a cup of coffee throughout the day, it might be hurting your sleep cycle long after the buzz dies down.

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7. Boost your melatonin production at night.

Avoid bright lights close to bedtime. Turn off the television, and consider swapping the light bulbs in your bedroom for lower wattage bulbs. If you need to get up in the middle of the night, avoid turning on any overhead lights, as this can make it harder to go back to sleep. If safety is an issue, consider carrying a small light with you when moving around in the dark.

8. Exercise and eat right.

Exercise can help regulate your body’s sleep cycle. People with better health, generally, sleep more soundly and get better quality sleep than those with health problems. Consider cutting back on big meals before bed. It is good to avoid drinking alcohol before bed, too, as this can cause drowsiness the following day.

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9. De-stress before bed.

Distance yourself from work or chores as it gets closer to bedtime. Too much anxiety over things like to-do lists can leave you restless throughout the night. Try to keep work and sleep as separate as possible. Your bedroom should feel like a calm, stress-free place, so leave work in another room.

10. Keep a nighttime routine.

Maintaining a routine before going to bed will help to signal your body that it is time to go to sleep. Consider reading or knitting, as these are calming, repetitive activities. You’ll be drifting off in no time.

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Maggie Heath

Maggie is a passionate writer who blogs about communication and lifestyle on Lifehack.

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Last Updated on November 22, 2021

Thanksgiving: It’s About The Simple Things

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Thanksgiving: It’s About The Simple Things

Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

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Simplify

I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

Absolutely.

And with all that stuff comes the burden and the weight of it on your back.

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If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

  • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
  • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
  • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

Be Mindful

You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

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Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

Reflect

As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

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Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

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Featured photo credit: Libby Penner via unsplash.com

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