The saying “sleep like a baby” isn’t the best way to describe good sleep. If you’ve ever been around a newborn, you know they wake up several times a night. Kids tend to sleep deeply, while adults often struggle to get a full night of rest. If you’re having trouble sleeping, these ten tips can help you sleep soundly again.
1. Keep Naps Short and Sweet
Taking long naps during the day can make it harder to sleep at night. A short nap of 15 to 20 minutes can refresh you, but longer naps may leave you groggy and affect your nighttime sleep. If you find yourself dozing off during the day, try moving around or exposing yourself to natural light to stay awake.
2. Cut Back on Caffeine in the Afternoon
Drinking coffee, tea, or soda after noon can interfere with your sleep. Caffeine blocks adenosine, a chemical in your brain that makes you feel sleepy. Even if you don’t notice the effects right away, it can reduce the quality of your sleep. If you rely on caffeine, try switching to decaf or herbal tea in the afternoon.
3. Eat a Good Dinner and Avoid Late Snacks
Going to bed hungry can make it hard to sleep, but eating a heavy meal right before bed isn’t ideal either. Try eating dinner at least two hours before bedtime so your body has time to digest. If you need a snack before bed, go for something light and protein-rich, like yogurt or a handful of nuts.
4. Exercise Earlier in the Day
Exercise is great for your health and can help you sleep better, but working out too late can make it harder to fall asleep. Physical activity raises your heart rate and increases adrenaline, which keeps you awake. Try to get your workout in earlier in the day. Even a short walk outside can help reset your body’s internal clock.
5. Take a Warm Bath Before Bed
A warm bath or shower can relax your body and signal that it’s time to wind down. The warm water raises your body temperature, and when you step out, your temperature drops, which naturally makes you feel sleepy. Plus, a bath can help relieve stress and tension, making it easier to fall asleep.
6. Sleep on Clean Sheets and a Comfortable Mattress
Fresh sheets and a supportive mattress can make a big difference in your sleep quality. Clean sheets remove allergens and dust that might irritate your skin or nose. A good mattress supports your spine and helps you stay comfortable throughout the night. If your bed feels lumpy or uncomfortable, consider upgrading your mattress or using a mattress topper.
7. Use White Noise to Block Out Distractions
White noise machines, fans, or apps can drown out background sounds like traffic, barking dogs, or noisy neighbors. This creates a steady, calming sound that helps your brain relax and prevents sudden noises from waking you up. Many people find that white noise makes it easier to fall asleep and stay asleep.
8. Journal Before Bed to Clear Your Mind
If your mind races at night, try writing in a journal before bed. Jot down your thoughts, worries, or even things you’re grateful for. This helps release stress and gives your brain a sense of closure for the day. A simple five-minute journaling habit can make a big difference in your ability to relax and sleep well.
9. Read a Book Instead of Scrolling on Your Phone
Reading a book before bed can help your mind unwind. Unlike watching TV or scrolling on your phone, reading a physical book doesn’t expose you to blue light, which can interfere with melatonin production. Fiction books, in particular, can be a great escape that distracts your brain from stress and prepares you for sleep.
Mandy Applegate from My Reliable Recipes says:
“I’ve always had trouble sleeping, but the number one culprit for a bad night’s sleep these days is my phone. I have a rule that I won’t look at it an hour before I go to sleep. Even a quick glance at a message can lead to sleepless nights.”
10. Silence Your Phone and Avoid Notifications
Your phone’s notifications can interrupt your sleep by keeping your brain alert. Calls, messages, or even the glow from your screen can make it harder to relax. Try setting your phone to “Do Not Disturb” mode or keeping it in another room while you sleep. This way, you won’t be tempted to check it if you wake up in the middle of the night.
By making small changes to your daily routine, you can improve your sleep and wake up feeling refreshed. Try these tips for a few weeks and see how much better you sleep!
