Getting better sleep at night is one of the most important things you can do for your health. Although, there are also reasons why getting the rest you need can be challenging, especially if you are a busy person.
Despite this, you must remember that the importance of sleep is undeniable. If you’re struggling with sleep deprivation, there are concrete steps you can take to get better sleep.
I’ve done my research and spent hours figuring out the most common cause of sleep deprivation and, at the same time, how to fix it so I can share them with you.
Hopefully, with these suggestions, I can assist you in getting a good night’s sleep, and it will be simpler than ever before.
The most common reason people can’t sleep is work-related stress, personal problems, or anything that makes your mind awake at night and cause anxiety. When you’re stressed, your body releases cortisol, a hormone that makes you feel alert and awake, which is one reason it’s hard to fall asleep.
Now to make this guide sheet on how to get better sleep at night more accessible for you to remember, I have broken them down into categories:
- Create a Sleep-Inducing Environment
- Be Consistent in your Sleep and Wake-up Schedule
- Craft a Pre-Bedtime Sleep Routine
- Engage in Pro-Sleep Habits During the Day
But before anything else, do you want to know why you are deprived of sleep? Keep reading for the information.
Causes of Sleep Deprivation
Most adults require at least seven to nine hours of sleep every night. However, life gets in the way sometimes, preventing us from obtaining the rest we need. Sometimes we just can’t get enough shut-eye, whether it’s due to work, family, or social obligations.
Based on research, multiple factors can cause or contribute to sleep deprivation, including:
- Poor sleep hygiene
- Lifestyle choices
- Work obligations
- Sleep disorders
- Medical conditions
Sleep deprivation is often driven by voluntary choices that reduce available sleep time. Additionally, people who work multiple jobs or extended hours may not have enough time for sufficient sleep.
Aside from those, sleep deficiency may also be caused by other sleep disorders or medical conditions such as sleep apnea, pain, or general anxiety disorder.
All these things can be solved by following some tips and tricks so you can naturally get better sleep at night.
How to Get Better Sleep At Night
Create a Sleep-Inducing Environment
The environment in which you sleep significantly impacts how readily you’ll be able to nod off. This is why it is essential to keep your bedroom or the place where you usually sleep a sleep-inducing place.
For you to be able to do that, follow these tips on how to create the best sleeping place:
- Make sure to avoid Light Disruption. It is best to increase bright light exposure during the day and reduce blue light exposure in the evening.
- Use a high-performance mattress and pillow, and choose quality bedding to keep you comfortable.
- Cultivate peace. If you cannot control the noise around you, you may opt to use earplugs to muffle noise and a fan or air conditioner to keep things cool.
- Find a comfortable temperature and introduce a pleasant aroma.
- Don’t use your sleeping place as a workspace, TV room, or dining area.
Be Consistent in your Sleep and Wake-up Schedule
The human body operates on a 24-hour schedule, known as the circadian rhythm. And to get better sleep at night, it’s essential to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
How can you achieve that? Well, you should implement some strategies on your own if you have a hard time controlling your ruined sleep schedule, such as:
- Setting a Fixed Wake-Up Time.
- Manage the time for sleep by scheduling ahead of time.
- Do not take a nap hours before your sleeping time.
Craft a Pre-Bedtime Sleep Routine
Aside from setting a regular sleep schedule, another way to get better sleep at night is by having a pre-bedtime routine. A pre-bedtime practice can be anything that relaxes you and doesn’t stimulate your brain before sleeping.
Your Pre-Bedtime Sleep routine will depend on what makes you feel comfortable. I have listed below some things you can experiment with and see for yourself what works best:
- Disconnect from your devices. Put away your mobile phone, tablets, and laptops and lay down on your bed.
- Take a relaxing bath or shower.
- Do not eat late in the evening. According to studies, you should eat the last meal of the day 4 hours before your sleeping schedule to help you fall asleep faster.
- Consider taking vitamins, natural herb teas, and milk that has benefits to aid sleep. According to a study, Gingko Biloba, lavender, and glycine are some nutrients that help one to get a good night’s sleep.
Engage in Pro-Sleep Habits During the Day
Aside from creating a pre-bedtime routine, there are also things you can do during the day to help you get better sleep at night.
Some things you should practice doing during the day to help you get a good sleeping routine are:
- Monitor Your Caffeine Intake. Make sure you do not overdrink coffee, sodas, or tea, especially when bet-time is nearing.
- Exercise regularly, but not before bed. If you have good exercise during the day, it will help you become more energetic and productive. After a productive day, you will feel that falling asleep is easier.
Q: How much sleep do I need?
A: The standard time to get better sleep at night is between 7 to 8 hours. Although, this can also vary from one person to another.
Q: How can I tell if I’m sleep-deprived?
A: The best method to tell if you’re sleep-deprived is to look at how you feel throughout the day. An excellent sign to know that you aren’t getting enough sleep is when you feel tired, irritated, or have trouble focusing on tasks.
Q: What will happen to my body if I do not get enough sleep?
A: Sleep deprivation can lead to several health problems, including obesity, heart disease, diabetes, and depression. On the other hand, if you get more sleep, the more advantageous it could be for your health, skin, and schedule.
Q: Do older people experience more sleep problems?
A: According to studies, people often have more difficulty falling and staying asleep as they age. People beyond 40 have a hard time sleeping at night and wake up early in the morning.
Q: How long should it take me before I fall asleep?
A: Normally, it should take you to fall asleep between 10-20 minutes. However, if you have distractions around you and you have difficulty sleeping longer than 30 minutes after lying down, you might be experiencing insomnia.
Q: Why can’t I remember my dreams when I wake up?
A: Although sometimes we wish we could remember every detail of our dream, especially the good ones, there is a tendency that people may forget their dreams since they sleep too lightly or too soundly.
It is essential to know that getting a better sleep at night is critical for overall health and well-being. If you’re struggling with sleep deprivation, hopefully, I have provided some tips and tricks to help you get a natural good night’s sleep.
However, if you feel like these are not enough to get you a better sleep at night, you can always contact your doctor and ask for recommendations on how to deal with your insomnia. Remember, self-care is okay, but self-medication is not.