How to Get Better Sleep

A good night's sleep is one of the most crucial things you can do for your overall well-being and happiness. A full night’s sleep gives you the time and energy to recover from the pressures of the previous day, while also helping you stay alert and focused throughout the next day. If you know how to fall asleep but still struggle to stay asleep throughout the night (tossing, turning, waking up multiple times), here are steps you can take to ensure a peaceful night's rest!

Take a warm shower or bath in the evening. Warm water helps you relax, and as your body cools down, you will sleep more soundly.

Take a magnesium supplement of 400mg 30 to 45 minutes before bedtime. Magnesium can help improve insomnia by reducing the time it takes for you to fall asleep. It may also enhance the quality and duration of your sleep. You can purchase magnesium supplements at the vitamin section of a pharmacy.

Sleep naked. According to experts at the Cleveland Sleep Disorders Research Center, sleeping naked can help regulate your body temperature. Create a comfortable sleeping environment with a blanket (at the right warmth), bed linens, and pillows. Generally, a slightly cooler temperature is best.

• It may be better to stick your head and arms out of the blanket unless the room is too cold.
• If you feel too warm, try sleeping well on a hot night. If you feel cold, learn how to sleep in cold weather.
• Keep an extra blanket by your bed for when you feel cold at night. Don't forget your feet—they could wake you up!
• If you find pajamas more comfortable, choose loose-fitting cotton ones, as they allow for better breathability than other fabrics.

Sleep in different positions. Changing sleeping positions can significantly impact sleep quality. When you're about to fall asleep or wake up in the middle of the night, try following these tips until they become routine:

• Keep your body in a neutral position, where your head and neck remain relatively aligned. This position will help you sleep better.
• Avoid sleeping on your stomach. This position can make it harder to maintain proper alignment and often causes discomfort. If you prefer sleeping on your stomach, try placing a pillow under your hips instead of under your head.

Use the right pillow. If your pillow is too low, your head will tilt back, and it will be uncomfortable. On the other hand, if you pile up too many pillows, your head will lean to one side.

• Try placing a pillow between your legs when sleeping on your side. This will support your hips and make the position more comfortable.
• If you're sleeping on your back, place a pillow under your lower legs.

Limit exposure to light one to two hours before bedtime. Bright light before bed can disrupt your internal biological clock. Light is one of the signals that tells your body whether it's time to sleep or stay awake.

• If your home has bright lighting at night, turn off unnecessary lights.
• Stop watching TV and avoid using tablets or phones at least two hours before bed.
• Eliminate all light sources in the bedroom, including windows, LED clocks, cable boxes, and other devices with lights (unless the light is very dim). You can cover them with thick paper, cloth, or tape, or just unplug them. This will not only help you sleep better but also save energy.
• If you're still disturbed by light or it wakes you up in the morning, consider wearing an eye mask. Sometimes, a lavender eye pillow can help you relax more.

Introduce gentle sounds into your environment. Use a white noise machine to create soothing sounds like waves, wind, and steam – these sounds are shapeless and help the brain drift away from the thoughts currently occupying your mind.

• White noise has been proven not only to help you fall asleep faster but also to mask other noises that could wake you up in the middle of the night.
• White noise machines or nature sounds often have a magical effect. But if you don’t have the means to buy one, even a fan can create a sleep-inducing sound. A radio set to an empty station can have a similar effect.
• Repeating music or ambient music (music created with electronic devices) is also great for sleep. The key here is that the sound intensity remains constant. Ambient music, like the work of Brian Eno, is ideal. However, make sure the music fades or turns off gradually over about an hour, or it may prevent you from entering deep sleep.
• Turn off your phone, or set it to silent (if using it as an alarm) to avoid distractions from messages, calls, or notifications.

Eat dinner at least 3 hours before sleep. A full stomach can disturb your sleep, and the larger the meal, the longer it takes for your stomach to settle.

• Avoid greasy foods, as they not only harm your health but also interfere with sleep.
• Steer clear of heavily spiced foods. While many enjoy flavorful dishes, if your aunt's curry keeps you awake with a stomachache, it’s time to rethink your dinner menu.

Avoid going to bed on an empty stomach. An entirely empty stomach can disrupt sleep just as much as going to bed with a full stomach.

• If you wake up hungry in the middle of the night and can’t fall back asleep, have a small snack about an hour before bedtime.
• Avoid foods rich in carbohydrates or sugar.
• Eat foods high in protein, such as turkey, yogurt, soy, tuna, and peanuts, which contain tryptophan, an amino acid that helps the body produce relaxing serotonin. These foods also provide complex fats that can satisfy your hunger.

Avoid caffeine in the afternoon and evening. Caffeine found in coffee, black tea, cocoa, and sodas can keep you awake, even if consumed earlier in the day, because its effects last up to 12 hours. This also includes stimulants found in energy drinks, even if they don’t contain caffeine. You should also avoid smoking or using nicotine products in the evening.

• Avoid smoking and other nicotine-containing products before bed.

Instead, opt for warm beverages that promote relaxation. A warm glass of milk or a cup of chamomile tea is excellent for helping you unwind. Most herbal teas are also beneficial.

Avoid drinking water or other liquids within an hour before bed. However, it's important to ensure you drink at least 2 liters of water throughout the day.

• A well-hydrated body will prevent you from waking up thirsty, but drinking a large glass of water right before bed may disturb your sleep by waking you up at inconvenient times.

Skip that pre-bedtime drink of alcohol. While alcohol might make you feel sleepy, it actually reduces sleep quality because your body has to process both the alcohol and sugars. Alcohol tends to interrupt and disrupt sleep, preventing it from being deep (even if you're unaware of waking up during the night), and such sleep doesn't contribute to physical recovery.

Reserve your bedroom solely for sleeping. If you use your bedroom for activities other than sleep, your body will struggle to transition into a restful sleep mode when it’s time. The brain needs to associate the bedroom with sleep and relaxation.

• Avoid: stressful work or studying, using the computer, watching TV, talking on the phone, exercising, or engaging in any activities that are lively, exciting, or prevent you from going to sleep at a regular time.
• Do: read books, engage in relaxing activities, cuddle with your partner, write in your journal.
• The bedroom should ONLY be for sleep.

Transform your bedroom into a paradise. The more comfortable your bed and bedroom are, the better your sleep will be.

• Keep your room completely dark to avoid difficulty falling asleep.

Clean your room thoroughly. Sweep away cobwebs, dust shelves, and vacuum the floor. Empty the trash bin. Get rid of dirty dishes and empty bottles. A clean room creates a sense of a safe and healthy environment for sleep, rather than a “dumping ground.” Additionally, cleaning helps reduce allergens, which could disrupt your rest. Tidying up also prevents pests like mice and cockroaches from entering your space.

• Keep your bed clean. Wash your sheets and pillowcases weekly; fresh bedding will contribute to a more comfortable sleep.
• Avoid cluttering the room with items that distract your mind from sleep. Keep it tidy. Toss out unnecessary things and let fresh air flow into the room.

Decorate your bedroom. A pleasant and aesthetically pleasing room will make you feel happier than a messy one. You don’t have to make your bedroom look like a store advertisement, but small changes like getting rid of an ugly bedspread or repainting the walls can lift your spirits.

• Make your room darker. Curtains or blinds can block out early morning light, helping you sleep longer.
• Ensure a comfortable temperature in your bedroom. If you’re too hot or too cold, it will be difficult to sleep soundly.

Take care of your mattress. Replace your mattress every five to seven years if it’s used regularly. If you feel springs or lumps under the surface or if you and your bed partner frequently toss and turn at night (without trying to), it may be time to invest in a new mattress!

• You may realize the issue is with your mattress if you sleep more soundly in another bed.

Consider buying a new mattress. New mattresses that adapt to or mold around your body shape will improve your sleep quality.

• A mattress that allows you to adjust the firmness individually for each side is perfect for couples who can’t agree on the type of mattress. Both may have different preferences, and finding one that suits both people can be challenging.
• Another type of mattress uses memory foam, which conforms to your body shape when warmed. It alleviates pressure points that cause numbness, discomfort, or other health issues. This type of mattress is especially helpful for those with hip or joint problems.

Establish a consistent sleep and wake schedule every day. A sleep schedule that shifts by more than an hour can severely disrupt your sleep quality and throw off your body's natural rhythm.

• Try to stick to a regular bedtime, even on weekends. Even if you occasionally stay up later than usual, make sure you wake up at the same time every day.
• Get up immediately when your alarm rings in the morning, avoid snoozing or going back to sleep.

Consider reducing your sleep duration. Each person has different sleep needs. If you take more than 30 minutes to fall asleep, or if you often wake up multiple times during the night, you may be sleeping more than you actually need. What you need is deep, uninterrupted sleep, not a prolonged but shallow sleep.

• If you typically spend 8 hours in bed from bedtime to waking, try cutting back by 15 minutes – either go to bed later or set your alarm earlier. You might feel tired for a few days, but this will improve your sleep routine.
• If after a week you're still not falling asleep faster, try cutting another 15 minutes.
• Continue reducing your sleep time by 15 minutes each week until you find yourself getting sleepy and falling asleep quicker. (Waking up briefly during the night is normal.)
• Once this is achieved, follow your new sleep and wake times.

Create a bedtime routine. Try repeating the same actions each night before bed, or while preparing for sleep. Consistency is key. For a peaceful night, try the following:

• Play calming ambient music, light candles in your living room and bedroom instead of bright lights throughout the house.
• Do breathing exercises (see below), meditate, and focus on relaxing your body.
• When it’s time, extinguish the candles as you enter your bedroom. Your home will gradually darken as the last candle goes out.

Try deep breathing exercises to relax before bed. Find a comfortable spot. Make sure the environment is cozy with dim lighting, soothing music, and a place where you know you won't be disturbed.

• Clear your mind. Close your eyes and imagine all the worries that have been lingering in your mind melting away with each breath.
• Focus on positivity. Picture happy, uplifting images, and remember to smile.
• Focus on your breath. Feel the oxygen flowing into your body. You will start to feel relaxation in both your body and mind.
• Try to keep this practice for 10 minutes each night before bed.
• You can add a few drops of essential oil to your pillow to help calm your brain and make it easier to sleep.
• Your mind has been working all day; these breathing exercises will help both your mind and body relax. They will also help calm your mind so your body feels more at ease.

Regular Exercise. If your job requires you to sit for long periods, the lack of physical movement may contribute to poor sleep quality. Our bodies use sleep to repair and recover, and without much to recover from, your sleep cycle can become disrupted.

• Physical activity (such as running, swimming, or ideally regular exercise) can lead to deeper, more restful sleep. To complement your daily workout, you should take the stairs instead of the elevator, walk instead of taking the bus, etc.
• Avoid exercising at least 2 hours before bedtime. While exercise can enhance and promote sleep, your body may still be in an active state for a while after. (Gentle yoga may be an exception).

Consider Taking a Short Nap. For some individuals (depending on their job and daily routine), a quick nap can help alleviate grogginess throughout the day. However, not everyone benefits from napping – some even feel sleepier afterward.

• If you feel the need to nap (and if your work allows it), set an alarm for 15 minutes. If you're ready, you should fall asleep in 1 or 2 minutes. When the alarm rings, get up immediately! Drink a glass of water and get back to work. You will feel much more refreshed – sometimes even more so than if you had napped for an hour.

Try Melatonin. Melatonin is a hormone produced by the pineal gland in the brain. The pineal gland actively converts serotonin into melatonin when it's dark, but this process doesn't occur when there is light, and melatonin is converted back into serotonin.

• Consult a doctor before taking melatonin. Taking melatonin supplements is a natural way to induce sleep, especially when you're feeling tired but unable to sleep. However, keep in mind that melatonin is a hormone (like estrogen or testosterone), and just because it's natural doesn't mean it's harmless.

Try Using Sedating Antihistamines. These are safe if taken without additional ingredients, meaning no pain relievers, decongestants, or expectorants. However, they should only be used for one or two nights, as tolerance can build up quickly. These medications should not be used as a long-term solution – they are just a means to help you establish a consistent bedtime routine, relax, and manage stress.

• Read the label. Try taking half the dose or less than the usual amount to avoid the 'groggy sleep' effect, which could make your sleep worse.
• Lie down when you start to feel sleepy.
• If you are on prescription medications, always consult a doctor before taking any other medications. Never mix medications without consideration: incorrect combinations can be harmful.
• Avoid overusing sedatives. Do not exceed the prescribed dose or take them longer than recommended.

Consult a Doctor if you suspect you have a sleep disorder. Common disorders include insomnia, narcolepsy, and other abnormalities during sleep. If you are indeed suffering from or have been diagnosed with one of these conditions, your doctor will suggest appropriate treatment options for you.

• Help your body adjust by preparing for sleep: relax by lying down and thinking about pleasant things for a few minutes. You will get used to it and drift off.
• Consider reading a book right before sleep. Not only does it help your body relax, but it's also a great way to finish a book!
• Bring something into bed to cuddle (a pillow, stuffed animal, blanket).
• Your bedroom should have a comfortable temperature. If it feels too warm, you can use a fan to cool down.
• Make sure your bed linens are clean.
• Ensure your pillow is perfect in terms of firmness and material.
• Always use the bathroom before going to bed.
• Hang a sachet of lavender or spray a little lavender mist on your bed or in your room. Lavender has been proven to help with relaxation and sleep.
• Listen to soft songs or lullabies. Avoid reading anything too emotional or thrilling before bed, as it may cause nightmares.
• Drink a cup of ginger tea or chamomile tea.
• Keep a glass of water by your bedside in case you get thirsty in the middle of the night.
• Pets in the room can disrupt your sleep with their movements, or because they may want food or to go outside. Choose sleep over your pet!

• If you choose to cover light sources in your room, make sure it doesn't pose a fire risk. For instance, avoid using paper or fabric to cover heat sources like light bulbs. If you light candles, make sure to extinguish them before going to sleep, and never leave them unattended. If you're unsure how long you'll be awake to blow out the candles, do not light candles in your bedroom! Alternatively, you can place candles on a wide dish to ensure safety.
• Avoid chamomile tea if you're allergic to ragweed or taking blood-thinning medications.
• Try not to fall asleep with the TV on, as it may condition your body to need noise to sleep. If you wake up in the middle of the night and find the silence overwhelming, it might make it harder to fall back asleep.
• Be cautious when using sleep medications (both over-the-counter and prescription), as they can be addictive and make it difficult to sleep without them. Additionally, side effects from these medications can affect your daily life and reduce the overall quality of your sleep.