We all need quality sleep to be at our best. In this article, I’ll give you seven tips that you can use to sleep better. Hi, it’s Aman Pawar from BE HEALTHY BE FIT, and the seven tips that I’ll share with you here aren’t tips that I’ve come up with on my own, but they come from the book “The Ripple Effect” written by Dr. Greg Wells, which gives you simple changes you can make to help you sleep better, eat better, move better, and think better.
So, if you find these tips useful and want to learn more, click the button below to get a copy of the book. We are really enjoying going through it, and I’m sure you will find a lot of valuable information in it if you get your hands on it. Let’s begin.
#1. TIP FOR BETTER SLEEP – SAVE YOUR CAFFEINE FOR THE MORNING
Caffeine is a pretty powerful substance – some people use it to help them wake up, some people use it to increase their mental or physical performance, and many people probably don’t know exactly why they use it.
I can think of when I was in Melbourne, Australia, and coffee was consumed mainly as a social thing after a meal, rather than for its “wake me up” tendency for many people I know. There is nothing wrong with caffeine in moderation, but be careful to avoid caffeine after 3 or 4 o’clock in the afternoon.
THE SECOND TIP – DEFEND YOUR LAST HOUR
No matter what happens in your day, whether those are really good things or terrible things, you need to be able to have a good quality sleep so that tomorrow can be even better, and that can’t happen if you don’t have a nightly routine.
The closer you get to sleep, you should start winding down and decreasing your cortisol levels. Something that I find helpful is to stop using my devices between an hour or two before I go to sleep, stop doing any sort of “work,” brushing my teeth, using the washroom, and trying to read a little before I turn the lights off, which is the next tip for sleeping better.
#3. TIP FOR BETTER SLEEP – KEEP YOUR SLEEP CAVE DARK
Dr. Wells talks about reclaiming your bedroom as a “sleep cave,” a place where you go to rest, recover, and regenerate. Your room should be dark, without phone screens, have curtains that block all of the light.
I can think back to just this week when I spent the night at a friend’s house, and I had a really bad sleep – part of that was because the blinds didn’t block the street light outside from shining in the room the whole night and I didn’t have a way to cover it up. Having a dark bedroom without distractions is key to better sleep.
#4. TIP FOR BETTER SLEEP – BE COOL
That same night I just told you about when I had a bad sleep was also very hot. I didn’t have a fan or A/C, and for some reason, I didn’t open the window, so I woke up in the night sweating.
Your bedroom should be kept at nighttime at a cool temperature like 19 degrees Celsius or 66 degrees Fahrenheit. The temperature should be adjusted overtime slightly to find the optimal temperature for your best sleep.
A simple way to cool yourself down is to have a cold shower right before you get into bed. Consult your doctor regarding taking cold showers before sleeping.
THE FIFTH TIP – SLEEP 7 TO 8 HOURS EACH NIGHT
A lack of sleep and too much sleep can be linked to serious health conditions, so experts suggest sleeping 7 to 8 hours every night.
This comes down to the fact that as we sleep in 90-minute cycles and five complete cycles are seven and a half hours. This is a great goal to aim for, and it is easy to schedule your bedtime for when you want to wake up. Try this method, and you will start to sleep better.
#6. TIP FOR BETTER SLEEP – NAP GUILT-FREE
Taking a short nap can actually help boost your focus and productivity, and many highly successful people swear by taking short naps. I don’t do this often, but I try to keep my naps no longer than 20 minutes, when I do.
Consider Reading this Article – 15 Unknown Hacks on How To Avoid Getting Sick
#7. TIP FOR BETTER SLEEP – WAKEUP NATURALLY
I can speak to this tip with experience because I know when I’m out of my regular sleep routine, and I get woken up by my alarm blasting in my ear, it scares me. I don’t wake up peacefully, and it takes me a while to figure out what’s going on.
On the other hand, when I wake up naturally at the end of a complete sleep cycle, I feel way more rested, and mentally I feel much more aware. The best part about this is I start my day anticipating great things to happen.
Getting better sleep is something most of us can probably improve on. Be sure to let me know in the comments below how these seven tips are helping you sleep better, and if you want to get a copy of “The Ripple Effect,” This book will help you sleep better, eat better, move better, and think better.
Take Professional Help
Still, Having Trouble Sleeping? Consider taking help from professionals. Online-Therapy is one of the best platforms for problem-solving related to mental health, anxiety, depression, relationships, anger, and many more.
If you liked this article, share it with your friends and family if they are not getting good quality sleep at night. Well, that’s it for this article. Thanks for reading.