8 tips for getting better sleep

Hi and good day to you all! Queradox here.

We all have bad sleep nights sometimes, but continuous nights of unrest can lead to sleep debt, which is unhealthy. I know the feeling. You’re not alone! So here I have compiled 10 tips to help everyone (even the night owls) get adequate rest. These tips can apply to kids and adults.

Disclaimer: I am not a medical professional. I did my research, but this advice is in no way a substitute for professional advice. If you are facing serious sleep issues, check in with your doctor. Don’t be afraid to ask for help.

1. Eat healthy
2. Stick to a schedule
3. Exercise
4. Shut off screens before bed
5. Avoid caffeine, alcohol, and drugs
6. Create a calm sleeping environment
7. Set aside worries
8. Cut down on daytime naps
9. Sources

1. Eat healthy

Try eating a fruit, vegetable and protein each meal. If your stomach is filled with junk food, sugar and fat as you lay down in bed, it can keep you up at night.

Also, avoid large meals within a few hours before bedtime. Being hungry or full can distract you enough to not be able to fall asleep.

2. Stick to a schedule

A schedule can help enforce a good night’s sleep. Your body will get used to the time you go to sleep if it’s relatively consistent, and give in when you’re ready to get your beauty rest. Go to bed and wake up at the same times each day; limit the schedule change on weekends to an hour or less.

Adults should allow 7-8 hours of sleep in their schedule. It’s healthier for kids to have more sleep, about 9-12 hours.

3. Exercise

Do some physical activity each day, whether it be a workout, a bike ride, or a swim. Exercise is good for you, and it exhausts your body (in a healthy way), so it’s easier to sleep after an active day. Kids need about 1 hour of physical activity each day, while adults need around 30 minutes.

4. Shut off screens before bed

Experts say that getting away from screens 2 hours before bed can help you get up to a quarter-hour more sleep – and the more, the better. Instead of reading texts or playing games before sleeping, read a book or talk to family.

5. Avoid caffeine, alcohol, and drugs

Many substances stimulate wake-up chemicals in your body – caffeine, alcohol, and nicotine in particular. Stay away from coffee and wine and other drugs with stimulation chemicals 6 hours before laying down in bed and it is likely that you will get better sleep.

6. Create a calm sleeping environment

Here are some tips to ensure a quiet, calm sleeping environment:

1. Turn off the lights, and don’t use a nightlight. Turn off screens in the room. It’s better for you to sleep in the dark.
2. Cool the room to around 65 degrees – your brain and body cool down in preparation for rest. Heat can disrupt these processes.
3. Use a white noise machine, fan, or something to block or conceal noise. Any noise can cause disturbances in sleep, even if it doesn’t wake you up.
4. Don’t sleep with a pet. The movements of a dog or cat at your feet can cause discomfort and wake you up.
5. Use incense, essential oils, or a room diffuser with scents such as lavender to invoke a soothing effect and a mild sedative.

7. Set aside worries

Worries and anxiety can keep you tossing and turning. It helps to set those worries aside before you go to sleep. You can write in a journal or talk to someone about them, and then go to sleep knowing that you can attend to them in the morning without forgetting them.

You can also try 5-10 minutes of mindfulness or meditation before bed to calm your mind.

8. Cut down on daytime naps

Napping during the day can affect your regular sleep schedule. Limit nap time to 30 minutes or less and do so in the morning or early afternoon to minimize sleep disruption.

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Applying several of these techniques can help you get the rest you need! Remember to do what feels right for you. Comment if you enjoyed this post or found it helpful.

-Chickabird

Works Cited

1. “CDC – Sleep Hygiene Tips – Sleep and Sleep Disorders.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 15 July 2016, 1 July 2021.www.cdc.gov/sleep/about_sleep/sleep_hygiene.html.
2. Hershner, Shelley, and Imran Shaikh. “Healthy Sleep Habits.” Sleep Education, 2 Apr. 2021, 1 July 2021. sleepeducation.org/healthy-sleep/healthy-sleep-habits/.
3. Staff, Mayo Clinic. “6 Steps to Better Sleep.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 17 Apr. 2020, 1 July 2021. www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379.
4. Plowman, Valerie. “Sleep Tips and Needs for Teens and Tweens – Babywise Mom.” Chronicles of a Babywise Mom, 18 Nov. 2020, 1 July 2021. www.babywisemom.com/sleep-teens-tweens/.
5. “Sleep Strategies for Children.” Sleep Foundation, 24 Sept. 2020, 1 July 2021. www.sleepfoundation.org/children-and-sleep/sleep-strategies-kids.
6. “How Much Sleep Do Babies and Kids Need?” Sleep Foundation, 24 Sept. 2020, 1 July 2021. www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need.
7. Laskowski, Edward R. “How Much Exercise Do You Really Need?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 27 Apr. 2019, 1 July 2021. www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916.
8. Yeager, Ashley. “Evening Screen Time Can Sabotage Sleep.” Science News for Students, 13 Dec. 2019, 1 July 2021. www.sciencenewsforstudents.org/article/evening-screen-time-can-sabotage-sleep.