How to Sleep Better at Night

How to get a good night sleep
Lack of sleep is a silent epidemic that is robbing us of our happiness and productivity. Getting the right amount of sleep at night will help you feel awake and energized throughout the day.
As is true with most things, the health benefits of a good night’s sleep come from following healthy habits. The National Sleep Foundation recommends that adults get 7-9 hours of sleep per night to wake up feeling refreshed, although individual needs may vary.
Here are some tips to help you get the rest you need.


Create a bedtime routine


Set and follow a consistent sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including the weekends. Your body’s circadian rhythm functions on a loop that aligns itself with sunrise and sunset. After several weeks, you may not even need an alarm to wake up or fall asleep.
If you still have trouble getting to sleep, try leaving your bedroom and doing something relaxing. Read or listen to soothing music, and then go back to bed when you are tired.
Ideally, go to bed before 10 pm and sleep between 7-9 hours each night.


Set an optimal bedroom environment


One of the most important factors in getting good sleep is optimizing your bedroom environment. External noises, light, and lighting can interrupt your sleep schedule and cause stress.
To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, dark and enjoyable place. If you cannot get a dark room environment, consider wearing a comfy eye-mask.



3D Contoured Cup Sleeping Mask


No pressure on eyes, eye space is wider and deeper than other flat eye mask. Memory foam makes you feel comfortable. Effectively blocking lights and allows your eyes freely blinking. Ideal for meditation, Yoga, travel, napping, insomnia.
This eye mask has a wider and deeper eye space than any other flat eye masks, making it more comfortable for extended use.
No pressure on eyes, a great sleep mask is something everyone needs. The memory foam makes you feel comfortable and prevents pressure on eyes. It effectively blocks lights and allows your eyes freely blinking. Ideal for meditation, yoga, travel, napping, insomnia to help you relax and enjoy a good night sleep.


3D Contoured Cup Sleeping Mask
3D Contoured Cup Sleeping Mask

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Set an optimal bedroom temperature


Your body and bedroom temperature can profoundly affect your sleep quality. Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits. Test different temperatures to find out which is most comfortable for you.


Get a comfortable bed, mattress, and pillow


A good night’s sleep is worth investing in. Good quality bedding can greatly affect sleep quality, joints or back pain.
It’s recommended that you upgrade your bedding at least every 5–8 years to get a more restful night’s sleep. Avoiding pain, improving sleep quality and lowering maintenance costs are just some of the benefits of investing in high-quality bedding. If you want to sleep better and relieve joint or back pain, consider getting a new mattress, mattress protector, and pillows. You’ll likely see an improvement in your sleep quality right away.



Plush Gel-Infused 12-inch Memory Foam Mattress


Made in the USA, this memory foam mattress is designed to soothe your aches and pains while you sleep. The multi-layered construction of this mattress helps relieve tension in common areas, like the shoulders and neck. The cooling gel helps you stay comfortable throughout the night.
This mattress has been PURFoam-certified, made in the USA, and backed by a 10-year warranty. 30-day sleep trial. Dimensions: 75 x 54 x 12 inches.


Plush Gel-Infused 12-inch Memory Foam Mattress
Plush Gel-Infused 12-inch Memory Foam Mattress

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For a more relaxing effect, use a scented pillow or spray your linen.



Dr Teal’s Sleep Spray with Melatonin & Essential Oils


Sleep better with lavender and chamomile essential oils, which help to promote better sleep through aromatherapy. This relaxing mist can be used in several ways: mist on pillows and bedding, spritz directly onto the body, or anywhere in your bedroom to enhance your wind down routine. A spray of lavender and chamomile essential oils helps to calm the senses, allowing you to fall asleep faster and stay asleep longer.


Dr Teal's Sleep Spray with Melatonin and Essential Oils
Dr Teal’s Sleep Spray with Melatonin and Essential Oils

Shop online on Amazon


Try a leg pillow for back pain


It’s no secret that we spend between a third and a half of our lives sleeping, so it’s important to get it right.
Does your lower back hurt in the morning? Try putting a pillow between your legs to align your hips better. Place a pillow between your knees if you’re side-sleeping and under the knees if you are sleeping on your back. The more comfortable you are at night, the better the quality of your sleep.


Use a weighted blanket


Weighted blankets can help adults manage anxiety, stress and restless leg syndrome, which can improve your sleep and relaxation at night. Weighted blankets also promote the production of serotonin, which can help you sleep better and combat insomnia.
Made of high-quality breathable fabrics, this five-layered weighted blanket is both soft and durable. The weight is evenly distributed for optimal comfort and a cool tactile feel. This weighted blanket is made of a breathable, high-quality fabric that allows you to turn over in bed without making noise. It promotes deeper sleep, so you wake up feeling refreshed and energetic every morning.


Cooling Weighted Blanket Twin 15 lbs for Adults
Cooling Weighted Blanket Twin 15 lbs for Adults

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Try aromatherapy


A 2008 study found that lavender can improve mood, reduce anxiety and help women with insomnia fall asleep more easily, according to the Wall Street Journal. Another study published in the Journal of Advanced Nursing showed that aromatherapy helped intensive care patients to feel less anxious and more positive quickly.


AromaTech Luxurious Gift Set


AromaTech Luxurious Gift Set
AromaTech Luxurious Gift Set

Shop online on Amazon


Reduce blue light exposure in the evening


The light from electronic devices can have a negative effect on our sleep. Blue light emitted by electronic devices (like smartphones and computers) is the worst because it tricks our brains into thinking it’s still daytime.
Dim the lights and turn off all your devices at least 60 minutes before bedtime, since bright light is one of the biggest triggers to our brains that it’s time to be awake and alert.


Take a melatonin supplement


If you have trouble falling asleep, there are many natural remedies such as taking a melatonin supplement that can help you fall asleep. Taking a high-quality melatonin supplement can help you fall asleep faster and feel more relaxed throughout the night.
Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal.
In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.


Shop for melatonin supplements online.


Don’t consume caffeine, nicotine or alcohol late in the day


If you want to sleep better, try keeping alcohol, caffeine and nicotine drinks away from your bedtime routine. Alcohol may make you feel sleepy at first, but it disrupts your sleep later in the night.
If you have trouble falling asleep at night, try to cut back on caffeinated and alcoholic beverages in the afternoon and evening hours. A good rule of thumb is to avoid caffeine after 3 p.m. When you’re craving a cup of coffee, make a hot cup of herbal tea or a tumeric latte.


Organic Tea Turmeric Latte
Organic Tea Turmeric Latte

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Relax and clear your mind


Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.
Strategies like listening to relaxing music, reading a book, taking a hot bath and other forms of relaxation have been shown to improve sleep quality and create good habits that help you sleep better. Find what works best for you and then practice it regularly.


Take a relaxing bath and shower


A relaxing bath or shower is another popular way to sleep better. Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster. A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality. The warm water will relax your body and mind, helping you sleep more deeply.
For a relaxing bath or shower, set the temperature of your bath to around 105° F and use Epsom salts. Or add lavender or chamomile essential oils to help you relax, or try a more sophisticated scent like ylang ylang or patchouli. (Note: always dilute your essential oils in a carrier oil before applying them topically on your skin).



Gya Labs Ylang Ylang Essential Oil


Ylang-Ylang is a calming remedy, and it’s great for anyone who feels like they need to relax. It is a soothing, calming balm for the mind and body. For anyone who would like to rest and relax, this is the remedy for you.


Gya Labs Ylang-Ylang Essential Oil (10ml) - 100% Pure and Natural Therapeutic Grade
Gya Labs Ylang-Ylang Essential Oil – 100% Pure and Natural Therapeutic Grade

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Relax and reduce body tension


Yoga, stretch and relax. Even the most active people will benefit from the time-tested benefits of massage, which can reduce tension, fatigue and muscle soreness. A massage chair, massage therapy or a massage gun can make your body feel relaxed and relieve stress during the day and before bedtime.


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