Did you know that about 30 percent of adults have trouble sleeping?
If you have been trouble sleeping, then you know how frustrating it can be. Lack of sleep can cause you more stress, tiredness, irritability, and more.
Ready to learn how to sleep through the night? Read on to get started.
1. Set Up a Regular Sleeping Schedule
If you’re having trouble sleeping, not having a regular sleeping schedule could be one of the culprits. When you go to sleep and wake up at different times every day, it’s confusing for your body.
To make sure you sleep through the night and have more productive sleep, you should aim to go to sleep and wake up at the same time every day.
It’s important you also try to keep up with your sleeping schedule during the weekends as much as possible. Although you might want to stay up late on a Saturday and sleep in on Sunday, your body will have to do a whole reset on Monday morning.
Also, avoid taking naps close to your bedtime. Ideally, you want 8 hours to pass between nap and bedtime.
2. Soak up the Sunlight During the Day
Another way to get a better night’s sleep is by increasing your daylight exposure. Our bodies have a natural internal process that helps regulate our sleep and awake time, known as the circadian rhythm.
To keep the circadian rhythm working properly, you need to help it by getting enough natural light exposure during the day. When you absorb more daylight, you make it easier for your body to tell the difference between night and day.
3. Reduce Your Blue Light Exposure
To increase your chances of getting a full eight hours of sleep, you should reduce blue light exposure before bed. Blue light exposure before bed can confuse your circadian rhythm and make it more difficult for you to fall asleep.
While you might love to scroll through your phone before bed, electronics emit large amounts of blue light. There are several things you can do to reduce your blue light exposure:
- Get a pair of glasses that block blue light
- Apps such as f.lux block blue light on your computer
- Download an anti-blue light app for your phone
- Stop watching electronics at least two hours before bed
4. Stop Caffeine Intake
While you might rely on coffee to help you get your day started, it can prevent you from ending your day if you drink it late in the day.
Because caffeine is a stimulant, it can prevent your body from winding down at the end of the day. To ensure caffeine doesn’t interfere with your sleep, avoid consuming caffeine 6 hours before bed.
If you have a craving for caffeine, you should choose decaffeinated options.
5. Take Melatonin Before Bed
If you’re having trouble falling asleep and staying asleep, you can give melatonin supplements a try.
Melatonin is a key sleep hormone that signals your brain when it’s time to go to sleep.
Since melatonin is a natural substance, you’re able to obtain melatonin over the counter. If you want to start taking melatonin, try taking 1-5mg about 30 to 60 minutes before bed.
6. Starting an Exercise Routine
Another way to ensure you get a better night’s sleep is by adding a little workout routine to your day.
While you don’t have to run a half-marathon every day, exercising for about 20 to 30 minutes every day will help you fall asleep.
However, keep in mind you shouldn’t exercise too close to your bedtime. Let at least 5 to 6 hours go by between your workout and your bedtime.
7. Try to Relax Before Bed
If you have trouble sleeping, you might start to feel more anxious than normal when bedtime approaches. To help yourself relax before bed, you should create a relaxing bedtime routine.
Some examples of a relaxing before bed include taking a warm bubble bath, read a positive book, light up some candles, use essential oils, dim the lights, and more.
Try to keep your bedtime routine and silence your phone to avoid excess stress before bed.
8. Wake up With The Sun
To make the most out of the daylight, you should wake up with the sun. Waking up with the sun will help your body regulate its internal clock.
You should also start relaxing and starting your evening routine when the sun goes down.
9. Don’t Lie in Bed If You’re Awake
If you cannot fall asleep, lying in bed can be extremely frustrating. Rather than lying in bed, tossing and turning, you should try to focus on doing something else.
When you can’t fall asleep, and you’re feeling anxious, try doing something relaxing such as turning on the TV, listen to music, read a book, or listen to an ebook, or try to meditate.
Your sleeping positions might also affect your ability to fall asleep. You should also learn more about the best sleeping position for falling asleep.
10. Your Bedroom Should Be Dark
Another way to increase your chances of falling and staying asleep is by making sure your bedroom is completely dark.
Your brain might get stimulated by all the lights around the bedroom, such as the glow of your clock, outside lights, and such.
It’s a good idea to get blackout curtains and eliminate any lights that might cause you to wake up in the middle of the night.
11. Comfortable Temperature
If you’re having trouble sleeping through the night, it’s a good idea to take a look at your thermostat.
You might wake up in the middle of the night if you’re too hot or too cold. If your partner likes the room hot and you like it cooler, come up with a happy medium.
How to Sleep Through the Night? Now You Know the Answer
Now that you know about these tips for how to sleep through the night, it’s time you get that well deserved Zzzs.
If you want to follow these sleeping tips, start by establishing a consistent routine, set a comfortable temperature, get enough daylight, blackout the room, and more.
Do you want to read more wellness tips? Check out the rest of our blog.