Have you ever tossed and turned all night long, only to hear your alarm clock go off without your eyes ever closing? You’re not alone. There are many people out there who suffer from poor quality sleep. If you want to get a better night’s sleep, try out the five strategies below.
Note: For overall health benefits (both mental and physical), you want to strive for a minimum of seven hours of quality sleep each night.
1. Make your bedroom colder
If your bedroom is like a sauna, there is absolutely no way you’re going to fall asleep. Our bodies tend to respond better to a colder temperature during our sleep phase which is why you probably find it easier to fall asleep and stay asleep when your bedroom temperature is slightly below where it normally is during the day.
To achieve this, turn down the thermostat, turn on a fan, or even open a window if need be. Something else you can do is reduce the number of covers you use when you sleep.
2. Make sure it’s completely dark
Another way to get a better night’s sleep is to make sure your bedroom is dark. When I say dark, I mean completely dark. Any type of light that is in your room can keep you awake. Therefore, it might be wise to invest in some blackout blinds if you find light penetrating your bedroom from your windows or some type of eye mask that covers your eyes and blocks out any light.
3. Turn off your phone
Some of you are obsessed with your cellphone. So much so that you probably sleep with it like it’s a teddy bear. Turn it off. Seriously. I know you may feel a little odd and FOMO might set in, but I promise you, nothing on social media or an email that comes through is worth reading at 2am. If someone really needs you in the middle of the night (such as there’s an emergency), they’ll call your house.
Your phone won’t ding, ring, buzz, or beep when it’s turned off. At the very least, turn off all notifications and the volume on your phone so there are zero interruptions from your phone while sleeping. If you wish, set a bypass on your phone to allow important people (like family) to be able to reach you in case of an emergency.
4. Eliminate any noise
You may find you have noisy neighbors, live on a busy street, or have that annoying dog that lives next to you who doesn’t understand it needs to stop barking outside at 1:30am. If you’re reading this and can relate, you definitely need to consider a sound machine or the use of earplugs to get a better night’s sleep. Just make sure whatever method you use does not drown out the sound of smoke detectors or other emergency notification devices in your home (such as carbon monoxide detectors).
5. Change what you wear to bed
If you wear constrictive clothing to sleep in, you may find it a much better option to change into something a little looser fitting. When you’re wrapped in pajama pants or a shirt that has you feeling like a sausage, it can be difficult getting comfortable. Therefore, if you want a better night’s sleep, try to find a baggy shirt and pants/shorts or even better (and assuming you’re comfortable doing so) sleep in your undergarments or even naked. Changing what you wear to bed can also help you stay cool which ties in nicely with #1 on our list.