Are you having trouble sleeping at night and wondering how to get good sleep at night? Or maybe you feel sleepy and grumpy during the day even after sleeping the whole night. Maybe you take sleeping pills and wonder how to sleep better at night naturally. So this article is for you.
According to a report by NIH, adults need at least 7-8 hours of sleep daily to stay physically and mentally healthy.
- Why is getting good sleep necessary?
- Side Effects Of Not Getting A Good Sleep
- Steps for how to get good sleep at night
- 1. Set A Fixed Sleep Schedule
- 2. Exercise Daily
- 3. Be Careful About What You Eat
- 4. Reduce Light Exposure At Night
- 5. Clear The Clutter In Your Room
- 6. Book Your Bed For Sleep And Sex
- 7. Keep Your Bedroom Cool
- 8. Choose Your Bed Wisely
- 9. Don’t Take Nap After 3-4 pm
- 10. Choose A Soothing Wall Color
- 11. Clear Your Head
- 12. Consult A Somnologist
Why is getting good sleep necessary?
As most of you know, getting a night of good sleep is very essential in our day-to-day life. And many research studies have shown that not getting a good sleep at night leads to anxiety, depression, and other mental diseases.
Our brain is like the main core of our bodies. And every day our brain suffers a lot of pressure and stress so it is really necessary for our brain to take rest. And according to studies our brain takes a rest at night. So it is very important to get good quality sleep.
But today’s millennial generation has low or very low-quality sleep. It is because of their daily habits.
Technology is like a blessing to the human generation but it is also very harmful if you don’t know how to use it. People are spending too much time on their electronic devices like smartphones, laptops, PCs, etc.
And I would like you to know that these device screens emit blue light. And blue light is kind of harmful to our eyesight but it also has a lot of effect on how we sleep.
Blue light stops you from falling asleep. Blue light stops the pineal gland from sending Melatonin (which makes you sleepy) to the brain. That’s why most people use (including me) blue light filter products at night.
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Side Effects Of Not Getting A Good Sleep
- Type 2 diabetes
- Increased risk of heart disease
- High Blood Pressure
- Depression and Anxiety
- Makes You Gain Weight
- Age Your Skin
- Increase the rate of misjudgment
- Effect of memory sharpness
Steps for how to get good sleep at night
1. Set A Fixed Sleep Schedule
Most people go to sleep at odd hours at night. Sometimes they sleep too early or too late. And because of this, your body’s sleep cycle gets affected.
Your body doesn’t know when to sleep. Setting a fixed time for going to bed for sleep is really essential.
Pick a time that you feel is right for you and go to bed at that time. And if you are getting enough sleep then you don’t even need an alarm clock for waking up in the morning.
2. Exercise Daily
Exercise during the day. Research studies have shown that people who exercise during the day have comparatively better sleep than those who don’t.
Doing exercise daily also boosts the effect of sleep hormones like melatonin (which makes you sleepy).
You need to exercise at least 3 days a week for better sleep quality and maintaining your health.
3. Be Careful About What You Eat
Limiting your nicotine (like smoking cigarettes) consumption can also disrupt your sleep. Especially avoid these products at night.
Avoid drinking alcohol and other liquid substances at night. Alcohol disrupts your sleep cycle. And drinking too much liquid at night also means that you have to spend more of your time in the bathroom.
Don’t eat heavy meals at night. It takes a lot of time to digest the food for your body and it can also cause stomach problems.
4. Reduce Light Exposure At Night
For a good and ideal night’s sleep, the environment reduces light exposure in your room. Use big, heavy curtains to darken the windows, use eye masks, and more to eliminate light exposure. Even a small amount of light exposure can trigger your brain that it is daytime.
As I have mentioned earlier in this article about the harmfulness of blue light and how it affects our body. So be especially careful with blue light exposure at night.
Also use UV protection eye-glasses during the daytime too while using devices like mobile, tablet, PC, laptop, etc. These glasses filter out the blue light and also you can avoid eye-straining.
5. Clear The Clutter In Your Room
Your room isn’t your office or yoga studio. If your room is cluttered then it probably affects your sleep. If there is too much stuff in your bedroom you get distracted by this stuff.
Ditch your electronic devices like PC, Laptop, TV, etc. or hide them so your eyes won’t lay on them and you won’t get distracted.
Get rid of all the devices that distract you. If you have a digital alarm clock in your bedroom and turn the display so you can’t see the time. Because sometimes when you look at the clock you keep worrying and stressing that it’s getting late and you couldn’t sleep.
6. Book Your Bed For Sleep And Sex
As I mentioned earlier don’t use your bed for office and entertainment purposes. You may like to hang out on your bed because it’s soft and comfy but stop that.
Also, avoid watching TV late at night. The purpose of your bed is for sleeping not for entertainment.
7. Keep Your Bedroom Cool
When you go to bed to sleep at night, your body temperature starts to drop. And keeping your room cool can help this process happen faster.
Also, try to put on fewer clothes on your body at night because it will make you feel more comfortable.
8. Choose Your Bed Wisely
After waking up in the morning if you are still feeling tired or numb chances are that’s because of your mattress, pillow, and bedsheets.
If that’s happening to you then it’s time to invest in a new mattress, pillows, and bedsheets. Buy a mattress that suits your personal preference. There are all kinds of mattresses available for different sleep preferences. Go to the store and try it.
9. Don’t Take Nap After 3-4 pm
Taking a nap during the day also impacts your sleep cycle at night. So try not to take a nap after 3-4 pm. Also, limit your nap time to a max of 30 minutes. If you sleep more than that, you will stay awake at night.
10. Choose A Soothing Wall Color
Research studies have shown that bedroom wall colors also have a great impact on your sleep. People whose bedroom walls were painted green or blue had comparatively better sleep quality than those who don’t. Colors like brown or grey can ruin the amount of sleep you get. So choose a soothing color for your bedroom walls.
11. Clear Your Head
Due to your daily habits, you are addicted to getting disturbed by your mobile, emails, and other social media notifications. And because of this, we are so accustomed to this constant disturbance.
So try to eliminate this kind of disturbance at night. Try to calm your mind through deep breathing exercises. This will surely help you in improving your sleep quality.
12. Consult A Somnologist
After trying all these steps, if you are still having sleep problems, try consulting a Somnologist(Sleep Doctor). They would give you the best advice based on your condition. Don’t trust irrelevant advice given by people. It’s best to consult a doctor.
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