9 Proven Tips to Sleep Better at Night

Did you know that inadequate or disrupted sleep negatively impacts your health? Further, it is associated with depression, anxiety, and other mental health disorders. Are you suffering from a lack of sleep? It can affect your ability to work, making you less efficient and diminishing your creativity. Here is your guide to the evidence-based top 9 proven tips to help you sleep better at night!

1. Set A Consistent Bedtime Schedule

Sleep specialists’ main tip for better sleep is maintaining a consistent sleep schedule.

Sleep schedule means going to bed around the same time every night and waking up around the same hour every morning.

A regular sleep schedule helps you stay sharp and productive throughout the day.

2. Resist Daytime Naps

Daytime naps can disrupt nightly sleep, so you must avoid long naps during the day.

If you have to nap, these should not exceed 20-30 minutes.

3. Turn off Smartphone or Laptop

Another tip for a better sleep tonight is to add a blue light filter to your electronic device screen.

You can also set your smartphone to night mode, which reduces the strength of the brightness of your device screen.

4. No Bright Lights in the Bedroom

If you want to get a good night’s uninterrupted sleep tonight, make sure to dim any bright light in your bedroom.

Also, try softer lamps at least two hours before bedtime.

This tip will make you calmer and help you fall asleep faster and stay asleep longer.

5. Forgo Smoking and Caffeine

It is imperative to avoid smoking, caffeinated drinks, and sugary treats at least four hours before bedtime.

6. Avoid Laying in Bed Awake for Longer Than 30 Minutes

It is not a good idea to stay in bed awake for more than 30 minutes.

If you turn and toss for that long, get up and read a book.

7. Read a book or Listen to Soft Music

It is best to read a book in bed or listen to soft music or the ocean and rainforest’s relaxing sounds to relax you.

8. No Watching TV or surfing the Internet in Bed

Avoid having a TV set in your bedroom if you want to get a night of satisfying sleep.

Nowadays, smartphones, tablets, and laptops keep us awake in bed.

Watching TV or surfing the internet will keep you awake past your scheduled bedtime.

9. Avoid Consuming Heavy Meals Before Bedtime

Sometimes, it is hard to avoid eating late, primarily when you work late or care for young ones.

However, consuming a large, heavy meal can lead to indigestion and difficulty falling asleep.

Final Thoughts:

Sleep is an essential healthy habit, and medical professionals highly recommend that everyone get enough good-quality sleep.

I advise following as many of these nine tips as possible to help you get better sleep and avoid the consequences of inadequate sleep, which can adversely affect your success and accuracy at work.