11 THINGS THAT WORKED FOR ME TO SLEEP BETTER

After doing some research on how to sleep better at night naturally, I discovered that these genuinely worked for me, so I hope they may help you as well! These suggestions can assist you in developing a healthy night routine and healthier evening habits, allowing you to get up early and refreshed in the morning.

11 Things to Do When You Can’t Sleep — If you’re wondering how to sleep better, try these sleeping strategies! You’ll develop a healthier night routine and evening behaviors so you can wake up refreshed!

If you haven’t read any articles or books on the subject, let me be the first to inform you that sleep is essential. Sorry for yelling.

THE NECESSITY OF SLEEP

It’s time for some rest while you’re asleep.

your mind

your defense system

your circulatory system

your whole body

must clean up what was constructed the previous day, recoup, and reconstruct itself That’s how vital sleep is. It is essentially a process of renewal and restoration. We’d essentially be breaking apart if it weren’t for sleep and relaxation.

RISKS OF SLEEP DEPRIVATION

Sleep deprivation and inconsistent sleep patterns, on the other hand, have several negative consequences for your health, mood, and productivity (source).

For example, not getting enough sleep for an extended period of time may result in heart disease, high blood pressure, obesity, diabetes, or stroke.

THE CHANGE IN MY LIFE

While I’ve enjoyed my morning routine for years, my nighttime routine has suffered greatly.

For the longest time, before going to bed, I’d do something soothing, but then go to the kitchen and make myself a sandwich, despite the fact that I’m not hungry and am well aware that it’s 10 p.m. and I shouldn’t be doing this. I’d go to the store every now and then to get Pringles.

The following day, I’d be exhausted and eat like a garbage can since I didn’t get enough sleep and woke up too early. This resulted in a 15-pound weight increase in one year.

The second “bad thing” I’d do in the evening was sit down at my desk to “work,” which I wasn’t doing since I’d already been up for 17 hours, and my brain was tired. The next day, I was exhausted and unproductive.

Thankfully, I was able to bring my restless nights under control one step at a time. And by that, I mean ONE STEP AT A TIME. I started going to bed and waking up earlier — while getting 7.5 hours of sleep.

HOW TO GET BETTER SLEEP

2020 Update: I last authored and modified this essay roughly two years ago. Who would have thought the world could grow much weirder… Yes, it did. And it’s causing havoc with many people’s sleep patterns and routines all across the globe. This includes me.

So I discovered a few more things that assist me when I can’t seem to go to sleep and am feeling a little nervous. If you wake up in the middle of the night for whatever reason and can’t seem to go back asleep (believe it or not, this appears to be rather popular these days — many individuals in my personal life, as well as many of you, have complained about the same problem), try one of these.

1. EXPLORE THE OUTDOORS MORE DURING THE DAY.

I’m not sure what it is, but spending more time outdoors makes me exhausted in a nice manner and allows me to sleep much better at night. There has been a study done on this, and it demonstrates that spending more time in nature improves the quality of your sleep and life. So, even though it’s chilly outside, try to spend more time outside — walking, gardening, anything you can do to go out there. During the winter, I try to walk for at least 30 minutes to an hour. I’ve been missing it recently, and it’s showing: I go to bed around 1 a.m. and get up at 6:30 a.m. It’s amazing how much we’re related to nature; after all, we are nature, and we must remember that in all we do. What we eat, sleep, move, and how we spend our time.

2. BREATH COUNTING

Count your breaths if you wake up in the middle of the night. This seemed to be effective in assisting me in returning to sleep and soothing my thoughts. To count breaths, you must change your attention from whatever is keeping you awake at night to something as basic as recognizing that you are breathing.

3. ABSENCE OF CAFFEINE IN THE AFTERNOON

That includes decaf coffee. What about dark chocolate? He’s also gone. In the past, I didn’t believe caffeine had much of an effect on me, but after I quit drinking that late-afternoon coffee — I began feeling and sleeping better.

4. STOPPING EATING EARLY IS IMPORTANT.

5 p.m. may be too early for some, but it currently becomes dark here around 4 p.m. I’m attempting to eat in line with my circadian cycle. It is critical to maintain your health by adhering to your natural circadian cycle. Circadian rhythm disruptions may result in low-grade chronic inflammation, which is a common denominator in the majority of chronic illnesses (source).

I was hungry for the first day or two, but it became so much easier after that. And I’m feeling lighter and happier.

Plus, it makes intermittent fasting simpler for me. I can begin eating around 9 or 11 a.m., depending on how many hours I choose to fast that day. I strongly advise not eating at least 3 hours before bedtime in order to achieve better sleep and feel refreshed the following day.

5. ABSENCE OF WORK AFTER 8 P.M.

I wanted to create some limits since I work from home and my life and job have sort of melded into one huge mess. And one of those limitations is that I won’t be working after 8 p.m., so I need to unwind and recharge for the following day. And please, please, please, please, please, please, please, please, please, please,

6. ONE HOUR BEFORE BED, DO SOMETHING RELAXING

Reading a book is, in my opinion, the most foolproof technique to fall asleep fast. When I’m exhausted, I just need one page. I don’t always make it all the way to the end of the page. So, immediately before I go to bed, I’m going to read a book. I’ve also discovered that calming evening yoga poses, and writing may really help me unwind and sleep better.

7. GET UP AT THE SAME TIME EVERY DAY, EVEN ON THE WEEKENDS

This is something I addressed in my essay on how to get up early. It is critical to get your body into a rhythm. After just a few days of waking up at the same time every day, you’ll begin to feel exhausted around the same time every evening, and you’ll develop a habit, a more regular sleep pattern.

8. EXECUTING A REGULAR WORKOUT ROUTINE

Regular exercise provides a plethora of incredible advantages. It can help your brain health, cardiovascular health, and bone health; it’s a powerful tool that everyone should utilize. Following a regular fitness regimen may also assist in resetting your circadian clock and sleeping cycle. Make a fitness program — whether it’s walking or a more strenuous sort of exercise, stick to a pattern, do it every day, and do it at the same time every day.

9. GO TO BED WHEN YOU FEEL TIRED.

Let’s face it: if you’re exhausted, you’re not doing anybody any favors. Not yourself, your family, your job, or your fitness. You’re just attempting to avoid doing something that is both unavoidable and necessary. Sleep is that thing. So, instead of staying up because you have the stuff to do, get some rest and go to bed when you’re exhausted.

10. CHANGE THE ENVIRONMENT

It is essential that you sleep in a dark environment in order to get a deep slumber. Also, keep it peaceful and not too warm (though I do like to sleep in a comfortable environment — something I’m constantly working on!).

11. KEEP YOUR PHONE AWAY FROM YOU

To the greatest extent feasible. Turn it off totally for 2–3 hours before going to bed and charge it in another room. If you wake up in the middle of the night, don’t touch it.