Sleep is important for humans. Getting enough sleep helps to restore and replenish the body’s energy levels. During sleep, the body repairs and regenerates tissues, builds bones and muscles, and strengthens the immune system.
But here’s the thing:
Not everyone gets a good sleep at night. In fact, a lot of people struggle. Around 10% to 30% of the population have a hard time dealing with insomnia.
To make sure you don’t get included in those numbers, here are 11 simple yet effective tips on how to sleep better at night.
1. Make your bedroom ideal for sleeping
Invest in good-quality sheets, blankets, and pillows that are comfortable and inviting. Get a good mattress too. A comfortable and supportive mattress can make all the difference in getting a good night’s sleep.
Clutter can be distracting and make it difficult to relax, so try to keep your bedroom free of clutter. Use blackout curtains or shades to block out light from windows, and consider using a white noise machine or earplugs to block out noise.
2. Minimize blue light exposure at night
Reduce the amount of time spent using electronic devices with blue light such as phones, computers, and tablets. If you need to use electronic devices, use the night mode settings on your device to reduce the blue light emission.
You can also install blue light filter apps on your devices to reduce the amount of blue light emitted. Whenever necessary, wear blue light-blocking glasses and try to keep your room dark. Use blackout curtains or blinds to reduce the amount of outside light entering your room.
3. Don’t consume caffeinated drinks before going to bed
Caffeinated beverages, such as coffee, tea, and energy drinks, should not be consumed late in the day as they can make it harder to fall asleep and stay asleep. Caffeine can stay in your system for up to 6 hours, so it is important to avoid caffeine intake close to bedtime.
Instead, drink herbal tea. Herbal teas are naturally caffeine-free and can be a great way to wind down before bed. Choose a calming tea such as chamomile or lavender, or try one of the many herbal blends available.
4. Avoid long daytime naps
Take short naps during the day if needed, but limit them to 30 minutes or less. This can help you stick better to a consistent sleep schedule at night
5. Stay away from alcoholic beverages
Alcohol is a depressant, so it can make it harder for you to get a good night’s sleep. It can also cause you to wake up in the middle of the night and make it harder to go back to sleep.
Drinking alcoholic beverages before sleeping can disrupt your sleep quality too. Plus, it can cause sleep disturbances, such as difficulty falling asleep, waking up frequently during the night, and waking up feeling unrefreshed.
It can also inhibit the quality of your dreaming, leading to reduced dream recall and fewer dream vividness.
6. Set the right bedroom temperature for sleep
The ideal temperature for a bedroom should be between 60 and 67 degrees Fahrenheit (15.5 and 19.4 degrees Celsius). It is important to keep the temperature comfortable in order to get a good night’s sleep.
Make sure to keep windows and doors closed to ensure an even temperature throughout the night. Additionally, you can use a fan or air-conditioner to help maintain the desired temperature.
7. Don’t eat very late at night
Eating late at night can also disrupt your sleep cycle which can lead to sleep deprivation and fatigue. It can also lead to indigestion, acid reflux, and heartburn which are awful to experience when you’re trying to get to sleep.
Late-night snacking can also cause your blood sugar to spike and crash. And as a result, you’ll feel tired and sluggish the next day.
8. Take a hot shower
Taking a hot shower before bed can help improve sleep quality. The warm water helps relax muscles, reduce stress and anxiety, and lower body temperature. This can make it easier for you to drift off to sleep.
Additionally, the steam from the shower can help clear your sinuses and clear your mind, making it easier to relax.
9. Exercise at the right time
Exercising late at night can make it difficult to fall asleep due to increased energy levels, heart rate, and body temperature. It can also lead to increased production of cortisol, a stress hormone, which can further disrupt your sleep.
Additionally, exercising late at night can interfere with your body’s natural circadian rhythm and make it harder to wake up in the morning.
10. Get your body ready for sleep
Going to bed tired can make it even harder for you to fall asleep. To help with that, you need to condition your body and prepare it for bed.
For that, you can use a massage gun. Using one can help you sleep better by relieving tension and promoting relaxation. A percussion massager can help target sore and tight muscles, reducing tension in the body and promoting better circulation. This can help improve your overall sleep quality and make it easier to fall asleep and stay asleep.
To get the best result, start by using the massage gun on your head and neck muscles. Focus on areas that tend to be the most tense, such as the temples, the base of the skull, and the back of the neck.
Move down your body to your shoulders and upper back. Spend some time here to work out any knots or tension that may have built up during the day.
11. Consider cranial electrotherapy
Cranial electrotherapy is a type of treatment that uses small electrical currents applied to the scalp to treat various conditions, such as anxiety, depression, insomnia, and chronic pain. It is thought that these electrical currents may stimulate the brain to release chemicals that influence mood and reduce pain. It may even help with certain sleep problems.
Now, can a CES device help?
It can help to reduce stress and anxiety, increase relaxation, improve mood, and even reduce sleep latency and improve sleep quality. It is also believed to help with insomnia and other sleep-related disorders.