The Lost Art – 7 Tips for How to Sleep Better at Night
Sleeping well at night could be the difference between an average and great day. With so much going on in today’s society, it’s becoming more and more difficult to focus on getting a solid 7-9 hours of sleep at night.
We’ve put together a few tips for how to sleep better at night and crush your next day:
1. Enhance Your Bedroom Setup
The bedroom setup is one of the most important factors when it comes to getting a great night’s sleep.
Here are a few factors to consider when setting up your bedroom dojo:
Noise Level: Try to reduce as much outside noise as possible when sleeping. If you live close to a busy street or railroad, I recommend purchasing a noise machine to drown out any annoying sounds that may occur throughout the night.
Light Exposure: To help reduce weight gain, reduce the amount of light from the TV or streetlights that are exposed in the room. This may help you fall asleep quicker and could come with a few health benefits.
Furniture Selection: This speaks for itself; but be sure to have a comfortable mattress and pillow to look forward to sleeping on every night. There are all sorts of selections for pillows and mattresses, so be sure to find one that is right for you.
2. Avoid Caffeine Late in the Afternoon
Coffee may be fine in the morning to help you get out of bed and get you going in the morning, but coffee late in the afternoon could harm your ability to get to sleep quickly. As a rule of thumb, I tend to stay away from coffee after 3:00pm. Instead, try a tea with a low amount of caffeine to help you power through the rest of the day. Your body will thank you later.
3. Avoid Exercise Before Bedtime
Although exercise may help improve your ability to get a quality nights sleep, you should try to avoid it right before bedtime. Try to plan a workout earlier during the day or evening to help you sleep better at night. Yoga or mediation may help improve sleep habits if done right before bed, but try to avoid physical activity that increases heartrate right before bedtime.
4. Find a Bedtime Sleep Routine
Sleeping should feel like a privilege, not a chore. Try to put together a bedtime routine that allows you to unwind from the daily grind and shift your mentality to getting good, quality sleep. I typically read before bed to get my mind off what I need to get done tomorrow, but there are many other options as well. The one caveat to this routine is to make sure you are reducing the blue light exposure on your eyes before bedtime. There have been countless studies performed to show the negative effects of blue light before going to bed.
5. Avoid Large Meals After Dark
Eating meals late or snacks at night may contribute to a sleeping disorders, so try to eat dinner around 5:00-7:00pm to help your food settle before bedtime.
6. Turn Down the Temp
Your wallet might not thank you in the Summer, but your body will. In fact, a well climate-controlled room may be more beneficial to your sleep than a noise controlled room (we recommend both). If you don’t want to pay for the A/C bill during the Summer, I recommend purchasing a quiet fan to help circulate air. My wife and I use a QuietSet Tower Fan and absolutely love it.
7. Reduce Nap Times During the Day
Trust me, there is nothing better than a short power nap during the day. While these mid-day naps may enhance our mind and body, it’s important to note that napping for too long may contribute to your difficulty in falling asleep at night. Try to keep nap times at 30 minutes or less for an optimal night’s rest.
We’d love to hear more tips that help you fall asleep at night. Send us an email at admin@peakandrepeat.com and help our readers catch some valuable shuteye.