Do you know how to get a good night’s sleep? It’s something all of us need, but unfortunately do not get enough of. If you’re like one third of Americans who wake up groggy, tired, and sleep deprived, it’s time to change your habits.
Sleep deprivation can have a huge impact on your health over time, and those who don’t know how to get a good night’s sleep have impaired motor and cognitive functions that are comparable to someone who is intoxicated. This is incredibly dangerous because if you need to work around machinery or drive a vehicle, you and those around you are at serious risk for injuries.
Additionally, long term sleep deprivation is linked to high blood pressure, heart disease, obesity, and diabetes.
Average adults should get at least 7 hours of sleep every night to feel refreshed and productive the next day. Try to aim to get that every night for better mental clarity and overall health.
Tips on How to Get a Good Night’s Sleep
1. Make your space dark and quiet.
Street lights and outside noise can disrupt your sleep; to help you get shut eye, consider investing in something like blackout curtains and a white noise machine. Blackout curtains are thicker than normal curtains and help to keep light out, while something like a white noise machine can muffle external sounds, such as neighbors or traffic.
2. Adjust the temperature in your bedroom.
Keep your body at its optimal temperature while you sleep. A cooler room is much easier to fall asleep in, but if it’s too hot, it can make you feel restless and uncomfortable.
The optimal room temperature for an average adult is around 60°-65°, so invest in something like a fan or A/C unit that can help keep your body cool all night long.
3. Avoid technology before bed.
The biggest culprit of sleep deprivation is technology. If you want to get a good night’s sleep, make sure to keep TVs out of your bedroom, silence your phone after a certain time, and resist temptation to open your laptop.
The blue light emitted from various screens can actually disrupt our brain’s natural circadian rhythm, causing us to stay up longer and have a harder time falling asleep. Additionally, even if your device has a night filter on it, you may become distracted by text messages, emails, and other notifications.
Make a goal to put your devices away at a certain time, so your brain can relax and you can get to bed on time.
4. Watch your diet.
A poor diet can hinder the quality of sleep. Eating foods with high sugar before bed or drinking caffeine throughout the day can make you feel wired and cause you to have trouble sleeping at night. If you need extra energy in the morning, consider drinking tea and skip the sugar in your coffee.
5. Engage in relaxing activities.
If you had a busy or stressful day, sometimes it can be hard to unwind at the end of the day. If you find yourself tossing and turning all night, take your mind off things by engaging in a relaxing activity before bed.
Turn on some calming music, and try stretching your body with light yoga or even meditation. Light reading can also help you get a good night’s sleep, and is a great way to boost your brain power.
6. See a doctor.
If you still have trouble falling asleep, or even staying asleep after trying different methods to improve your sleeping habits, schedule an appointment with your doctor. Insomnia, depression, and other types of mental disorders can take a toll on your sleep and affect your health. A doctor can guide you in the right direction and give you the tools you need to finally get a good night’s sleep.
We all need sleep to be healthy and be productive. If you need help sleeping better, keep these tips in mind when you go to bed. What tips will help you remember how to get a good night’s sleep? We’d love to hear about it in the comments below.