10 Things That Can Instantly Help You Sleep Better
Struggling to get a good night’s sleep? You’re not alone. Luckily, there are simple, effective changes you can make right now to improve your sleep quality. Here are ten things that can help you fall asleep faster and wake up feeling refreshed:
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Limit Screen Time Before Bed
The blue light from phones, tablets, and computers interferes with your body’s natural sleep cycle. Try to avoid screens at least 30 minutes before bedtime to help your brain wind down. -
Create a Relaxing Bedtime Routine
Whether it’s reading a book, listening to calm music, or practicing gentle stretches, a consistent routine signals to your body that it’s time to sleep. -
Keep Your Bedroom Cool and Dark
A cool, dark environment promotes the production of melatonin, the hormone that helps regulate sleep. Use blackout curtains and set your thermostat between 60-67°F (15-19°C). -
Avoid Caffeine and Heavy Meals Late in the Day
Caffeine can stay in your system for hours and disrupt your sleep. Also, large or spicy meals close to bedtime can cause discomfort and keep you awake. -
Practice Deep Breathing or Meditation
Stress and anxiety often interfere with sleep. Taking a few minutes to focus on deep breathing or guided meditation can calm your mind and prepare your body for rest. -
Stick to a Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. -
Limit Naps During the Day
Long or irregular naps can interfere with nighttime sleep. If you need to nap, keep it short (20-30 minutes) and earlier in the afternoon. -
Exercise Regularly, But Not Right Before Bed
Physical activity promotes better sleep, but exercising too close to bedtime can make it harder to fall asleep. Aim to finish workouts at least 3 hours before bed. -
Reduce Noise with Earplugs or White Noise
If you live in a noisy area, earplugs or white noise machines can block disruptive sounds and create a peaceful environment for sleep. -
Avoid Alcohol Before Bedtime
Though alcohol may make you feel sleepy initially, it disrupts the quality of your sleep and can cause you to wake up during the night.
