These expert tips for getting better sleep will help you right away! Keep reading to learn everything you need to know about getting better sleep.
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Are you looking for expert tips for getting better sleep? In this article, we will share how to sleep better at night naturally and techniques to get to sleep. If you struggle to get to sleep or stay asleep, you aren’t alone! Keep reading to discover tips to help you get quality sleep that your body needs.
Expert Tips For Getting Better Sleep
Keep Your Bedroom Cool
The proven bedroom temperature for the best sleep is 65 degrees Fahrenheit. You should turn down the thermostat before bed and can even take a warm bath before bed, as the body gets sleepy when it cools down.
I’ve learned this the hard way when traveling around South America in apartments without air conditioning. I had the worst nights of sleep of my life, and will no longer stay in a place that does not have, at the very least, an air conditioner unit in the bedroom for temperature control.
— Kristine Thorndyke, Test Prep Nerds
Spend Time On Meditation
My sleep improves when I spend a few minutes meditating in the evening. Sometimes I use an app that provides guided meditations. Other times it can be as simple as a breathing exercise, but when I spend a few minutes calming down from the stresses of the day, it leads to better sleep.
— Logan Mallory, Motivosity
Open A Window Before Going to Bed
Lower temperature and a higher level of oxygen in the room help fall asleep and provide better sleep quality. It has been proved that a cooler room stimulates the production of melatonin, which is called the sleep hormone. Moreover, according to a study from the Institute of Technology in Eindhoven, opening the window before going to bed can reduce carbon dioxide levels.
— Michal Jonca, PhotoAiD
Remove Blue Light
Blue light from televisions, phones, tablets, etc. stimulate a stress response in your brain which causes lack of sleep AND lower quality of the sleep you do get. Humans evolved to be awake and alert in response to stimulus from blue light in the color spectrum, because that signified day, when we needed to be alert and productive. Turning off your devices and having a nibble of some food that reduces cortisol (like phosphatidylserine) or sipping on a beverage that promotes melatonin production (like tart cherry juice) paired with darkness will give you lasting and deep sleep.
— Jason Reposa, Good Feels
Wind Down Before Bed
The number one type I have for getting great sleep is to start winding down about two hours before bed. I have a snack, turn off the television, and do something non-visual that helps my mind drift. It may be listening to a podcast or music. It could be reading a magazine or a book.
This habit will find me sleepy within about a half-hour. For me, there are certain voices on a certain podcast that draw me to sleep.
Those are the ones I favor listening to the most. Listening to them keeps my mind from “squirrel cage thinking” because it is focused on something they are saying and that helps me relax.
— Arun Narang, Smile by Design Dental
Create A Sleep Routine
Create a routine! Aim to go to sleep at the same time. Find a relaxing activity to do around the same time every night. For example, read, stretch, journal (preferably one that decreases your exposure to blue light which will decrease the natural melatonin your body produces) Creating a routine actually trains your body to get tired at certain times which will help you sleep faster and deeper.
— Max Person, MaxwellPerson
Why Does Sleep Matter?
Sleep is a very important part of overall wellness. When we sleep, our brains consolidate memories and process information and our bodies repair themselves!
Without sleep, our bodies cannot function optimally. Chronic sleep deprivation can increase your risk of mental health conditions, chronic diseases, illness, weight gain, impaired decision making and more.
Frequently Asked Questions
What are 3 tips for getting more better sleep?
If you are looking to get more, better sleep, here are a few tips:
- Eliminate screens and blue light a few hours before bed
- Keep your sleeping environment cool
- Develop a sleep routine and try to go to bed around the same time every night
What is a strategy that helps you get better sleep?
There are many strategies that can help you get better sleep. A few strategies for you to consider are: listening to relaxing music, taking a hot bath, winding down before bed, drinking tea, reading a book and meditating. You need to find the strategy that works best for you!
What do sleep experts recommend?
Sleep experts recommend that adults get 7-9 hours of sleep per night. Many sleep experts also recommend sleeping in a cool environment.
This article was all about expert tips for getting better sleep.