Health & Wellness

11 Helpful Tips To Sleep More Soundly At Night

8:20 AM

How To Sleep More Soundly At Night

If falling asleep fast or staying asleep is your problem, don't fret.

There are helpful steps you can take so you can sleep more soundly at night. Here are 11 tips that can remedy your sleeping issues:

11 Helpful Tips to Sleep More Soundly at Night

1. Don't drink coffee or caffeinated sodas too late in the day. 

Caffeine has a stimulating effect that can keep you from falling asleep. 

It can take more than eight hours for the effects of caffeine to dissipate. A late-afternoon cup of coffee can keep you up all night. 

Stop drinking coffee at least five or six hours before you head to bed.

Don't drink coffee or caffeinated sodas too late in the day to sleep more soundly at night

2. Don't rely on alcohol to help you sleep more soundly at night.

When you drink alcohol, it makes you drowsy. As a result, it makes it easier to fall asleep. 

Unfortunately, alcohol makes it difficult to reach the deeper levels of sleep required by your body so you may wake up more frequently during the night. 

This can leave you feeling exhausted the following morning.

Don't rely on alcohol to help you sleep more soundly at night

3. Unwind before going to bed. 

When you are stressed out, it is practically impossible to fall asleep. 

You can help counter stress by taking time to unwind before going to bed. 

Try setting up a routine that you can do every night to relax. 

For instance, take a warm bath. Read a good book to clear your mind.

List down your worries. 

Next to each item on your list, write down steps that you can take to deal with the problem.

Sometimes, getting these items out of your head and down on paper can keep you from laying awake worrying about them.

Unwind before going to bed to sleep more soundly at night

4. Choose the right time of the day to exercise. 

Sticking to a regular exercise schedule can improve the quality of your sleep.

When you exercise, your body releases a stress hormone known as cortisol. This hormone can keep you awake if you exercise too close to bedtime. 

Most experts recommend exercising in the morning so that by the time you're ready for bed, your cortisol level has gone down.

Exercise in the morning to sleep more soundly at night

5. Minimize the noise and dim down your light. 

As a general rule of thumb, you will get better sleep if your room is dark and quiet. 

Keep away from sound and light distractions.

Turn off your TV, radio, or any devices that make a sound. 

Invest in room-darkening curtains or blinds. 

Avoid using the overhead light too late at night. Instead, rely on a small, dim nightlight

Keep your room in the proper temperature for sleeping as well. 

If your room is too hot or too cold, it can keep you from getting a good night's sleep. Try to keep the temperature in the 68 to 72° range.

Minimize noise and dim lights to sleep more soundly at night

6. Modify your eating habits. 

If you are used to eating a huge meal right before bedtime, it could be keeping you awake at night. 

Going to bed too hungry can also keep you from sleeping. 

Choose foods that can help promote better sleep.

Add tryptophan-rich foods like milk in your snacks or have some almonds, walnuts, oats, bananas, apricots, peaches, artichokes, and bok choy.

Modify your eating habits to sleep more soundly at night

7. Try to limit your fluid intake later in the day. 

Avoid drinking any liquids after 8:00 PM so you don't have to get up for a bathroom break in the middle of the night.

Soda or caffeinated drinks should also be avoided as caffeine could make you urinate more.

Limit your fluid intake to sleep more soundly at night

8. Don't smoke right before bed. 

Even though having a cigarette may feel soothing, nicotine is actually a stimulant. 

Try to finish smoking earlier in the evening so that the nicotine has plenty of time to leave your bloodstream before you head to bed.

Don't smoke before bed to sleep more soundly at night

9. Try NOT to nap. 

Taking naps can add to your sleeping problem. 

If you really need to take a nap, try to limit it to approximately 15 or 20 minutes. 

A short nap like this can be refreshing - especially if you take the nap about eight hours after waking up.

Take a quick nap to sleep more soundly at night

10. New mattress.

The right mattress can help you sleep more soundly at night.

It makes a huge difference to how you feel when you wake up. These mattresses from Hampton and Rhodes are known to be of great quality.

Get a new mattress to sleep more soundly at night

11. Don't allow your pets to sleep with you. 

Pets are cute and cuddly. But they also move around a lot during the night and could leave allergens on your bedding. 

Get your fur baby a comfortable pet bed that you can place next to your bed.

This way, your separation anxiety could be addressed without you sacrificing a good night's sleep.

Don't allow your pets to sleep with you so you can sleep more soundly at night

11. Limit the types of activities that you do in bed. 

Your bed should be reserved solely for sleeping and for intimate activities. 

Don't bring your work to bed.

Don't watch TV, snack, or talk about your problems before sleeping.

Train your mind to think that when you're in bed, it's time to get that sound sleep that you deserve.

Limit bed activities to sleep more soundly at night

There are many distractions and bad habits that can greatly affect how you're sleeping. 

So you can sleep soundly at night, follow these 11 simple yet helpful tips.

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  1. These are very helpful tips in getting enough sleep. Yes, my hubby suffers from this especially if he is thinking too much about his work.

  2. late night news shows and too many online games in the evening are a sure fire recipe for tossing and turning.

    a quiet book, a few lines in a gratitude journal, lights low. that works for me ...

  3. I realised that I follow most of these... Especially the last! Thanks for sharing!

  4. I do need to work on this some more. Some of these I have mastered - I work out at the same time in the morning and I also make sure to eat as healthy as possible and I only have coffee once a week, in the morning. But I didn't know that about avoiding liquids too late! Still learning.