by Sarah Solanski |
Last Updated: February 4, 2021 
Do you want to know how to sleep better through the night and wake up refreshed when you have a hard time falling asleep and staying asleep?
I all too often find myself asking, “why am I still awake?”.
I am staring at the sliver of moonlight on my bedroom dresser again.
A glance at my smartphone and I sigh as it is only 3:00 a.m. – have you been there too?
The woman lay on the bed and phone. Evening night time. View from above
Getting quality sleep is harder to achieve than people think. So, today we are going to show you how rest relates to your physical and mental health.
We will also reveal five easy ways to sleep better through the night so you feel relaxed and refreshed. I know I want to lose that groggy and slow feeling when a good night’s sleep is missing.
Lack of a good night’s sleep also has other effects on our bodies.
How To Sleep Better Through The Night
Over periods of time, not getting enough sleep may lead to high blood pressure. Cardiovascular diseases like high blood pressure can lead to heart attacks and even an aneurysm.
Stress is also another issue that prevents good quality sleep.
Here are a few of the most common reasons people have difficulty sleeping through the night:
- Some nights you stay awake worrying about lingering work, relationships, family members, or health issues.
- You just can’t get comfortable physically, no matter what you try.
- Falling asleep is not the issue, but then you seem to wake up every 15 minutes.
No one can guarantee that you’re going to get fantastic sleep.
These five easy tips and tricks will help you get on the path towards a good night’s sleep.
How To Sleep Better And Faster
Step 1 – Develop a relaxing bedtime ritual. Think back to when you were a child. Our parents gave us baths. Read us a book, tucked us in, and got us that extra glass of water when we stalled, all in the name of good sleep.
Now that you’re older, you will have to develop a whole new routine of how to sleep better through the night on your own.
It could be drinking a cup of decaf tea and reading a chapter from a book. Or, it could be a soaking bath and meditation. Maybe try mellow yoga for 15 minutes.
Of course, your bedtime rituals must avoid these activities.
- Skip that sip of Scotch, wine, or any alcohol right before going to bed. It does not help you get a full night’s sleep. Chances are you will wake up in the middle of the night.
- Don’t exercise two hours before bedtime. It gets your blood flowing and will amp you out mentally.
Step 2 – Adopt and maintain a regular sleep and wake schedule. Don’t go crazy and decide you must wake up at precisely 7:02 a.m. and go to bed at 10:53 p.m. every night. That’s a bit on the neurotic side! Do, however, try to wake up and go to bed at generally the same time.
A regular schedule will help set your internal clock, according to doctors at Harvard University. A regular schedule means that even on those rare days when your schedule is off track, you’ll be able to get your rest right back on track. It also helps you avoid what Doctors call a sleep hangover.
Step 3 – Stop watching your clock. Studies show that people who continuously look at their clock are less likely to fall asleep quickly. Why? Well, laying there thinking it’s 11:03 and I have to be up in 6 hours and 57 minutes stresses you out. Move your alarm clock or smartphone somewhere away from the bed where you can’t check it all the time.
Step 4 – Create an optimal sleep environment. People sleep best in a dark, quiet, colder environment, according to a Mayo Clinic study. With all the health benefits of sleep, it is worth investing in blackout blinds, comfortable earplugs, a white noise machine, and air conditioning if you don’t have it.
The more comfortable you are physically when laying down, the better you will sleep through the night and wake up refreshed.
Step 5 – Unplug and make your bedroom a tech-free zone. Research shows us that electronics interfere with sleep. The temptation of feeling connected or finding answers when a thought pops in your head makes getting distracted by your smartphone easier.
Avoid checking your email while lying in bed before going to sleep. It will just add more stress. Watching TV or having it play in the background makes it harder to stay asleep. At some point during the night, it will wake you up. And, getting sucked into Pinterest right before bed could keep you up for hours.
Tips On How To Sleep Better
Let’s recap. Today we learned a few reasons why you need a good night’s sleep.
We also taught you five simple ways how to sleep better through the night and wake up refreshed.
- Develop a ritual
- Maintain a schedule
- Stop watching the clock (you have an alarm for a reason)
- Invest in ways to improve your sleep environment
- Unplug from technology
How To Sleep Better And Wake Up Refreshed Products
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How to sleep better through the night Mayo Clinic study reference link.
