I’m definitely no sleep expert. Nor do I know anything about medicine or the human body. But I do know how frustrating it can be to not get enough sleep, struggle to fall asleep, lie in bed all night wishing sleep will finally come, or just waking up in the morning not completely rested. This struggle of mine has brought me down the rabbit hole of sleep research. So, today I am going to share with you what I found in this journey, including the top tips for better sleep and the research I’ve found along the way. So, if you’re ready to find better sleep… just keep reading.
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Benefits of a Good Night’s Sleep
Getting enough sleep is an incredibly important part of maintaining a healthy lifestyle. There are countless benefits of better sleep, but here are some of my favorites:
- Wake up more energized and have more energy throughout the day
- Assist your body in preventing unnecessary weight gain
- Improve your memory and information intake
- Boost your mood
- Improve your heart health
- Increase your physical performance and athletic abilities
- Boost your immune system
Find out more about the amazing benefits of sleep from this and this article!
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Top Tips for Better Sleep
Now that we are all on the same page (meaning, we all believe sleep is good for us!), let’s take a look at some of the top tips for better sleep.
Ensure Your Bedroom Remains Dark and Quiet
Having a dark and quiet room might sound like a no-brainer, but is one of the best places to start. If you’re having difficulty with these two things, thick, insulated block-out curtains can really help!
Not convinced? This study found that light can control your sleeping patterns and this study found that noise can decrease your sleep quality.
Try New Bedding
Many suggest that bedding (your bed, pillows, sheets, blankets, etc.) should be replaced every 6 to 8 years. A good quality mattress controls a lot of aspects of your sleep quality including back stiffness, shoulder pain, and more. Swap our your bedding for a quick and easy (albeit expensive) sleep fix.
Cut the Afternoon Caffeine
It’s no secret that coffee and other caffeine beverages help keep us awake… so it is only natural that caffeine can make it more difficult to fall asleep in the evening. Some studies suggest that consuming caffeine up to 6 hours before bed can cause insomnia.
I’ve also heard that drinking alcohol can disrupt sleeping patterns as well, so you might want to consider cutting that too.
Related: 24 Amazing Stress Management Techniques to Try Right Now
Drink Chamomile Tea
Speaking of beverages, if you’re still looking to sip on something warm in the evening, try a cup of chamomile tea (I am currently obsessing over Celestial’s Sleepytime tea… go good). This study found that drinking chamomile tea before bed can, in the short-term, boost sleep quality and alleviate depression.
Try Melatonin or Other Supplements
Melatonin is a hormone that signals to your body when it is time for bed. Studies have found that taking melatonin improves both the quality of sleep and alertness in the morning. This is the melatonin I personally use and love, but be sure to discuss this with your doctor before use!
Eat an Early Dinner
Speaking of melatonin, eating a large, late dinner can disrupt your body’s natural release of melatonin and decrease your overall sleep quality. Because of this, it is better to eat dinner earlier in the evening.
Create and Follow a Night Time Routine
Okay, I’ll admit I wasn’t able to find any research that has proven a “nighttime routine” helps sleep, but I did find a few that say relaxation in the evening can improve sleep, and taking a warm bath before bed can boost sleep quality. Also, of course incorporating other tips for better sleep into your evening routine can help as well (like drinking chamomile tea).
This tip REALLY works for me. Once I create and stick to a night time routine, for some reason I just get more sleepy as the night progresses and fall asleep as soon as my head hits the pillow. Maybe I am telling my body, in some way, that I am heading to bed or maybe I am completely crazy and just think this helps me fall asleep quicker… who knows!
Educate Yourself about Sleep
Learning more about sleep and actually trying out different techniques is probably the best thing you can do. So, if you’re reading this, you’re already on the right track!
But if you want to go even further and ensure your sleeping success, I HIGHLY recommend reading Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD. This best-selling book, read by some of the most successful people in the world, discusses everything you need to know about sleep, including why we sleep, how it benefits us, and so much more.
Exercise During the Day
In all of my research, I’ve found that exercise is perhaps the most common tip and scientifically proven way to better your overall sleep. But exercise is not just a great way to improve your sleep, but can improve so many other aspects of your health!
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Bright Light in the Day, Block Blue Light at Night
Light signals energy level regulation throughout the day, allowing you to have better energy during the day, and lower energy levels at night. To ensure these signals stay in check, it is important to be exposed to bright light during the day, and block any blue light at night.
So, how can we do this?
- Take a daily walk in the afternoon sunshine
- If you live in a cloudy climate, I’ve heard great things about using a Light Therapy Lamp!
- Use blue-light blocking glasses when at the computer, especially in the evening (these are my favorite… affordable and cute!)
- Avoid playing video games in the evening
- Try reading a paper book or journaling instead of looking at a screen in the evenings – looking for a new book? Check out my recent book lists!
Related: How to Combine Your Journal and Scrapbook
Ditch the Napping Habit
Sleeping more in the day will decrease the amount your body will want to sleep at night. In fact, this study found that sleeping during the day disrupts your “internal clock,” making sleep in the evening much more difficult.
Wake and Go to Bed at the Same Time Everyday
Speaking of “internal clocks,” make it easier on your body by going to bed and waking up at the same time each day. This has been proven to improve sleep quality by this, this, and this study.
Further Reading about Sleep
As I mentioned before, I am no sleep expert (I am actually an engineer and geologist, not a doctor). But I want you to be as successful as possible in learning more about sleep, so here are some great articles to help in your further research:
- The Benefits of Getting a Full Night’s Sleep from SCL Health
- 20 Tips for Better Sleep by WebMD
- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD
- 17 Proven Tips to Sleep Better by Healthline
- How to Sleep Better by SleepFoundation
Other Related Articles
Here are even more articles that you might be interested in…
- 24 Stress Management Techniques to Try Right Now
- How to Beat the Afternoon Slump
- How to Combine Your Journal and Scrapbook
- 21 Life-Changing Books for 20-Somethings
- A 9-Step Guide to Creating a Vision Board that Actually Works
There you have it! My top tips for better sleep. Most of these have worked for me, but you won’t know until you start trying them out. I wish you the best of luck in your journey to better sleep.
Looking for some great stress management techniques? Check out these 24 amazing ideas to get you started!
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