9 East Tips to Help You Sleep Better At Night in 2023

Are you struggling to get a good night’s sleep? Regular, uninterrupted sleep is a key part of a healthy lifestyle. If you feel tired or listless all the time, it will impact your quality of living. However, quality sleep can sometimes be difficult to find. A good night of sleep can be affected by many factors. The following simple tips can help you get better sleep. It is possible to not control all the things that can affect your sleep. You can make it easier to sleep better.

Find The Reason

There are many factors that can affect your sleep. Unpleasant odor, family obligations, and work stress can make it difficult to fall asleep. Unwanted noises can also contribute to disturbed sleep. However, it is clear that light entering your bedroom through the window could be one of the most important factors in people’s inability to fall asleep. Even a tiny amount of light can disturb your sleep patterns and prevent you from getting the rest you need.

Follow Your Sleep Routine

Most healthy adults need 6 to 8 hours of sleep each night. Go to bed and rise at the same time each day. Consistency can strengthen your body’s ability to sleep and wake up at the same time every day. According to researchers, It’s good for your heart health to fall asleep before 11 p.m.
Follow your sleep schedule, and make preparations before sleep, such as taking a warm shower, reading a book, doing some meditation, listening to soothing music, or other things that can make yourself peaceful. The best bedtime is the time when you feel tired.

Make Your Bedroom Dark and Peaceful

Your room should be kept cool, dark, and quiet. It may be more difficult to fall asleep if you are exposed to bright light at night. Be mindful of how much light you have in your bedroom. There are many ways to block the light. You can make a big difference in your quality of sleep each night by changing the light source. There are many ways to block out light. Take some time to explore the options.

Install blackout blinds and curtains

You can completely block out the light coming into your bedroom by installing blackout blinds. These blinds are a great way to black out your windows and create a relaxing, dark environment for sleeping. Blackout blinds are not only available in black. They can also be made in different colours and styles so that you can choose the right one for your space.

Blackout blinds are designed to block light, making them ideal for those who need a dark place to sleep. They are also suitable for people who need to sleep through the day, such as night-shift workers and toddlers who may need a nap in the afternoon.

Moreover, they can make the room cooler from direct summer sunlight, especially for west-facing rooms.

Lined curtains can be used to block out light from your bedroom windows. They provide privacy and help to keep the room cool and dark during summer. You can make lining curtains from silk, cotton, or linen. You can also find them in many different styles and colours to match any decor.

For a permanent solution, you can consider window shades or film to create a calm and peaceful environment.

Use an eye mask

An eye mask is a great way for you to block out the light that keeps you awake at night. There are many eye masks on the market. You can find one that suits your needs and preferences. Some masks can be made of fabric while others are made out of foam or plastic. You can also choose eye masks with silk or feather lining if you want something more luxurious.

Turn off bedroom lights

If you want to get a better night’s rest, turn off any lights in your bedroom.

Use earplugs

If noise is the reason that you cannot fall asleep, you can use room-darkening shades or earplugs to create a quiet environment.

Cool down bedroom

Even though this may vary from person to person, the ideal room temperature for sleeping is between 15-20°C ( 59-68°F ). This can ensure you a restful life.

Turn Off Mobile Phone or Electronic Devices

Avoid long-term exposure to light-emitting screens before bedtime. Many distractions can prevent us from sleeping well at night. The most common distraction is using electronic devices, such as mobile phones and TV. These devices can keep us awake well into the wee hours due to their light and notifications. And those interesting flashing TV programs will keep you away from tiredness.

It is important to switch off your phone or move it to another place to get the best possible sleep. If you have sleep difficulty, it’s better to take your TV out of the bedroom.

Be Mindful of What You Eat.

Do not go to bed hungry. Avoid eating large or heavy meals within two hours of bedtime. Discomfort might keep you up.
Also, be cautious with alcohol, nicotine, and caffeine. It can take several hours for the stimulating effects of nicotine or caffeine to wear off, and interfere with sleep. Even though alcohol can make you feel more sleepy initially, it can cause sleep disruptions later on in the night.

Use A Weighted Blanket

The concept of weighted blankets is similar to deep pressure therapy. It’s like a tight hug from mom and dad in your childhood. The pressure of the blanket weight can calm down anxious people. Therefore, you may sleep better with a weighted blanket.

Limit Daytime Naps

Nighttime sleep can be disrupted by long daytime naps. Avoid naps lasting more than an hour and avoid sleeping late at night.
If you work at night, however, you may need to take a nap in the morning to make up for your sleep debt.

Let Go of Concerns

Before you go to bed, resolve any worries and concerns. Write down your thoughts and put them aside for tomorrow.
It might be helpful to learn how stress management can help. Starting with the basics like organizing, prioritizing, and delegating tasks. Meditation before bedtime can also help with anxiety.

Do More Exercises in Daily Life

Better sleep can be promoted by regular physical activity, such as yoga, swimming, and running.

Yoga focuses on posture improvement and breathing exercises. It also includes meditation. Yoga has been proven to reduce stress and weight loss, as well as pain in the neck and back. It may improve your sleep quality.

Avoid being too active close to bedtime. It might also be beneficial to spend at least 1-2 hours outdoors every day.