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9 Ways to Get a Better Night’s Sleep
If you’re having trouble sleeping, there are probably some things you can do to improve your sleep quality. In addition to aiding in physical repair, sleep is crucial for maintaining mental acuity and activity throughout the day.
But if you’re not getting enough rest at night, that can lead to fatigue during the day and even weight gain over time! So how do we get better sleep?
Below are the 9 ways you can improve your sleep.
1. Intermittent Fasting
Intermittent Fasting (or fasting in general) is a great way to improve the quality of your sleep because it helps reinforce the circadian rhythms. But you need the right app to make it work at its best. Lasta’s personal intermittent fasting app is about helping you get the best out of your intermittent fasting experience by providing a tool that can be used for tracking and helping you achieve your goals. Check it out here: https://lasta.app/features/intermittent-fasting-app/
2. Sleep Hygiene
The term “sleep hygiene” refers to a set of practices that promote restful sleep. It includes avoiding caffeine, alcohol, and nicotine in the evening; using your bed only for sleep and sex; keeping your bedroom dark and quiet; avoiding stimulants like sugary drinks or too much caffeine late at night; sticking to the same sleep schedule each night (going to bed at roughly the same time); not eating heavy meals within three hours of going to bed; avoiding napping during work days before 6:00 pm if possible.
3. Keep your bedroom quiet, dark, and cool
Keep it cool. A room that’s too warm or cold can make sleep difficult, so keep the temperature where it feels comfortable for you. If you’re trying to fall asleep in the middle of summer, turn off any fans or air conditioners until nightfall and try closing off as much light as possible by draping curtains over windows; this will help create a sense of peace and calmness in your bedroom that will help promote restful sleep.
4. Exercise during the day
If you exercise during the day, try to do so at least three hours before bedtime. This way, your body has time to recover from exercise and will be less likely to feel tired when it’s time for sleep.
If you have trouble sleeping because of insomnia or other medical conditions (including jet lag), don’t exercise too close to bedtime—especially if you’re not getting enough shuteye in general!
Exercise is one thing that keeps us awake: It increases heart rate and blood pressure, which can cause us not only more stress but also less REM (rapid eye movement) sleep than we need because our bodies want those crucial muscle groups relaxed so they’ll be ready when we wake up again.
5. Hang out with your pets
Pets are a great way to help you relax before bed and get up in the morning. They can also help you get through the day, as well. And if your pet is a cat or dog, they’ll probably be there for you when you need them most (when it’s time for bed).
So why not invite one into your bedroom? You’ll feel less stressed by having an animal who loves being around people—and who knows? Maybe they will even fall asleep on your covers while watching TV together!
6. Practice relaxation techniques like yoga or meditation
Yoga and meditation are excellent forms of relaxation that are also simple to practice. You may practice them whenever and wherever you choose. They’re good for your mental health and help you sleep better, focus better, and control your emotions—all things that will help you get a better night’s sleep!
7. Put down your phone and avoid watching TV in bed
The first thing to know is that you should never use your phone as an alarm clock. If you do, it will be too easy to set the time so that it wakes up just when the sun comes up. And if you’re on a night shift and need some extra light, don’t turn on the lights—you’ll end up staring at them for hours, even if it means falling asleep in your bed!
Similarly, don’t watch TV in bed (unless there’s nothing else going on). You might think that watching TV is relaxing, but all this does is keep us awake longer than necessary because our brains can’t get used to being inactive after being active all day long!
8. Take a hot bath
If you’re having trouble sleeping, it might be time to try a hot bath or shower. By calming your body, hot water helps you fall asleep more quickly. It can also help you sleep longer and deeper, which is especially beneficial if you’re worried that your partner won’t be able to fall asleep without the assistance of their warm bedtime routine.
9. Turn off the light
Make sure there’s no light in your room before bed. Light from electronics can interfere with melatonin production—the hormone that regulates when we should fall asleep or stay awake and make it harder to fall asleep at night.
You can get a good night’s sleep by changing your daily habits, starting with the last hour before bedtime!