Falling asleep is one thing, but making sure you’re getting quality sleep and sleeping throughout the night is a different story. If you want to keep your body healthy, you need to make sure you’re getting plenty of quality sleep. Fortunately, these eight relaxation tips can help you sleep better throughout the night.
1. Stay Cool
Sleeping in a hot room is difficult; in fact, most people prefer temperatures of about 65 degrees Fahrenheit. Set your thermostat to 65 degrees if you have air conditioning, crack a window open, or use a pedestal fan to cool your room a bit during summer nights. Not only will the cooler temperature help you sleep, but the ambient noise will also help drown out other noises.
2. Breathe Easy
Your breathing has a lot to do with how relaxed your body is. When you take steady, deep breaths, your body relaxes and has an easier time falling asleep. Before you go to bed at night, take a few minutes to really think about your breathing. You can even use a breathing app to time your breaths for maximum relaxation.
3. Stick to a Schedule
You can’t expect to sleep well on a regular basis if you’re not sticking to a schedule. For the best sleep, create a schedule that works for you and try your best to stick to it. You should wake up early in the morning to make sure you’re tired by the time you go to bed, leaving yourself about eight hours to sleep in between.
4. Stop Snoring
Snoring is a big problem for a lot of people, but snoring mouth guards can help reduce snoring so you can get a better night’s sleep. Not only does snoring disrupt your sleep, but it also makes it difficult for people around you to sleep. If your snoring problem continues while wearing a snoring mouth guard, you should talk to a doctor about it.
5. Avoid Screens
Everybody loves watching TV or scrolling through social media while lying in bed, but that’s not a good way to fall asleep. Blue light from screens can make it difficult to fall asleep, so try to avoid screens for at least 30 minutes before you lie down. You can also use blue light apps on your phone or filters to reduce blue light.
6. Try Not to Nap
A midday nap is always tempting, but it’s also a great way to mess up your sleep schedule. When you nap in the middle of the day, you’re not as tired at night. You want to be tired when you lie down at night, so try to avoid naps and stay busy throughout the day instead.
7. Eat Right
Your diet can affect nearly everything about your body, including how you sleep. The most important thing is to avoid eating certain foods too late at night. When you eat too late, you’ll feel bloated as you’re trying to sleep, making it more difficult to rest.
8. Get Up Early
You might love sleeping in, but it could be the reason you’re having trouble falling asleep at night. The earlier you wake up, the more tired you’ll be when you go to bed at night. Set your alarm clock for an early hour even when the weekend arrives, because the last thing you want is to throw your sleep schedule off.
Getting eight hours of quality sleep isn’t easy, but there are a lot of ways you can help yourself sleep better. Focusing on getting better sleep is an important part of improving your health. Thanks to these tips, you can get a good night’s sleep on a regular basis.