50%-70% of people find themselves struggling with some sort of disorder that either keeps them awake at night or keeps them from achieving restful sleep. Sleeping at night helps the body heal and repair and get ready for the next day of activities that you set out to accomplish.
If you’re someone that’s looking for a way to sleep soundly at night, you’ve come to the right place. Don’t waste any more time tossing and turning at night; get ready to find out 7 ways to sleep better at night.
1. Take a Supplement
Melatonin is a chemical that the body naturally produces and aids in helping people fall asleep at night and stay asleep until it’s time to wake up. If you’re someone that doesn’t necessarily want to take melatonin because of how it tastes, we’ve got something you’re going to want to try.
There are gummies that help you sleep that come in the form of a delicious chew for you to ingest. When you first get your hands on this one-month supply of melatonin, you’re going to think they’re so good and want to take more than one.
When you take the chew, it will help you relax and prepare your body for a wonderful night of sleep.
2. Expose Yourself to Bright Lights
Babies are born not knowing the difference between night and day. This same issue can plague adults and make it challenging to fall asleep when we need to sleep.
The best way to remedy this is to expose yourself to bright lights throughout the day. Your body has something called a circadian rhythm, and it helps your body to remain awake and alert during the day.
At night your circadian rhythm is what sends signals to the body that it’s time to get ready to go to sleep. When your rhythm is out of whack, you will find yourself tired during the day and awake at night.
Exposing yourself to bright lights will help correct this issue, and over time your body will begin to fall into a natural rhythm that works for you and your schedule.
3. Turn Off Electronics
We all love to lay in bed on our phones, scrolling through social media, or binge-watching our favorite Netflix show until we’re ready to go to bed. While this seems like the perfect way to fall asleep, the blue light emitted from our device screens could be a reason why you’re not achieving the sleep that you want.
Instead of spending the precious hours before you fall asleep on any devices, try to put them down an hour or so before bed. If you must be on your device before you go to bed, you can download an application that blocks the blue light on your device.
Several apps are available on both Android and IOS devices.
4. Cut Naps Short
What’s wrong with taking a nap? Naps help you to wake up reenergized after you’ve felt sluggish, but you shouldn’t take naps later in the day for a reason.
Naps that are taken too late in the day can cause you to be awake, which will make it challenging to fall asleep when it’s time for bed. If you must take a nap, set an alarm to ensure that you don’t oversleep and try to take your naps earlier so that it doesn’t interfere with your night of sleep.
5. Have a Bedtime Routine
Babies aren’t the only ones that need a bedtime routine to signal that it’s time to get ready for bed. Adults need them to and find them beneficial, especially when they’re trying to correct issues they have with sleep.
Start your bedtime routine at a specific time by showering or bathing and beginning to quiet your environment before bed. If you’re someone that responds well to aromatherapy, you’ll want to use oils like lavender or peppermint.
These types of oils will help you to feel calmer. When your body is calm and relaxed, it’s easier to fall asleep.
6. Reduce Alcohol Consumption
We’ve all enjoyed a drink with friends or at the end of a long stressful day. However, alcohol could be the root of all your sleeping issues.
While drinking alcohol may seem like it puts people to sleep, it disrupts your sleep cycle in actuality. As the body continues to process alcohol and rid the body of it, the person that’s consumed it will find themselves waking more to do things like throw up or use the bathroom.
If you struggle with sleep issues, it’s best to cut alcohol out completely or stick to having only a few drinks before you plan to start getting ready for bed.
7. Reduce Caffeine Intake
There’s something about coffee and other forms of caffeine that people enjoy no matter the time of day that it’s being enjoyed. We encourage you to refrain from drinking or ingesting beverages and foods that contain caffeine too late in the day.
Caffeine is known to give people a jolt of energy and cause them to be more awake than they’d like to be during the evening. Reduce your caffeine intake hours before bed to ensure that you’re able to get the night of sleep that you need.
Ways to Sleep Soundly
Not getting a good night of sleep can make you feel like it’s the end of the world. The truth is that there are several ways to sleep soundly at night by making a few simple changes in your life.
Some changes might include creating a better nighttime routine or implementing supplements like melatonin to help you get to sleep at night.
If you’d like to check out some other useful tips and tricks, continue checking out the other posts in this section.