Up to 70 million people in the U.S. have ongoing sleep disorders.
Sleep health is essential for your health and well-being. However, it’s not always easy to get the amount of quality rest you need.
A variety of factors can disrupt sleep, including stress, illness, and medications.
But there are some simple steps you can take to improve the quality of your sleep. If you are wondering how to get better deep sleep at night, this short and simple guide is for you.
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Limit the Caffeine During the Day
Caffeine is a stimulant that can help you stay alert during the day.
But too much caffeine can interfere with your sleep at night. If you’re having trouble sleeping, try cutting back on caffeinated beverages during the day.
It may take a few days for your body to get used to this reduced amount of caffeine. However, once it does, your sleep quality should improve.
Avoid Bright Light at Night
Bright light is one of the most important factors that can affect your sleep.
It’s best to avoid bright lights at night, especially in the hours before you go to bed. If you need to use a bright light, wear protective eyeglasses.
These can filter out the harmful blue light emitted by electronics such as tablets and smartphones.
Try Sleep Remedies
Sleep remedies help you fall asleep faster and stay asleep longer.
There are several types of sleep remedies, including herbal remedies, over-the-counter products, and prescription drugs. If you’re having trouble falling asleep or staying asleep, talk to your doctor about whether a sleep remedy is right for you.
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Do Not Drink Alcohol Before Sleep
Alcohol can make you feel tired and relaxed, which may help you fall asleep.
But it can also disrupt your sleep cycle later in the night, causing you to wake up too early or not get a good night’s rest. If you are having trouble sleeping, it’s best to avoid alcohol before bedtime.
Adjust Room Temperature
Your body needs to maintain a certain temperature for sleep to feel comfortable.
If it’s too hot or too cold, you may wake up feeling uncomfortable and unable to fall asleep. Consider adjusting your thermostat before bedtime so your room is the right temperature for sleep.
Eat Less Before Bedtime
If you eat a large meal right before bedtime, the food will take longer to digest. That can cause discomfort and make it difficult for you to fall asleep.
Instead, try eating smaller meals throughout the day and cutting out any late-night snacks. Avoid drinking any liquids just before bedtime.
Relax Before Bed
If you’re feeling stressed or anxious before bedtime, it’s tough to fall asleep.
Try taking some time to relax. You can do this by taking a warm bath, reading a book, or doing some light stretches.
The goal is to calm your mind and body so you can fall asleep more easily.
Try to Keep a Sleep Schedule
If you have trouble falling asleep at night, try to keep a sleep schedule.
Even on your days off, stick to the same sleep schedule. If you don’t have a regular sleep schedule, your body won’t know when it should be tired.
This can make it difficult to fall asleep at night and wake up in the morning.
Avoid Naps in the Afternoon
Napping can make it more difficult for you to fall asleep at night because it resets your internal clock.
If you have trouble falling asleep at night, try to avoid napping during the day. If you can’t resist taking a nap, try to limit it to 30 minutes or less.
Eliminate Noise
Noisy environments can interfere with your ability to fall asleep.
Try to keep your bedroom as quiet as possible so that you can get better rest. If you live in an area with loud traffic, consider using earplugs or other devices that help block out noise.
You can also use a fan or white noise machine to drown out sounds that might keep you awake at night.
Make Your Bedroom a Sanctuary
Your bedroom should be a safe and relaxing place to sleep.
Keep it free of clutter and dirt. If possible, remove anything that might cause stress or worry while you’re trying to fall asleep.
This includes cell phones, laptops, TVs, and radios. You should also avoid eating in bed before going to sleep.
Practice Breathing Exercises
One of the best ways to fall asleep faster and stay asleep longer is by practicing breathing exercises.
Try abdominal breathing. This is when you focus on your stomach rising and falling with each breath.
Another option is to breathe in through your nose for a count of four and then out through your mouth for a count of six. The most important thing is that you find something that works for you.
Quit Smoking
Smoking is one of the worst things you can do for your sleep.
The nicotine in cigarettes increases your heart rate, which can make it difficult to fall asleep and stay asleep. The chemicals in cigarettes can cause restlessness and nightmares, too.
Try to quit smoking as soon as you can. If you can’t do it on your own, talk to your doctor about options like nicotine patches or gum.
This Is How to Get Better Deep Sleep at Night
How to get better deep sleep at night? There are plenty of things you can do to get the high-quality sleep that your body needs.
Some of these tips may seem like common sense, but they are often overlooked. By following this guide, you will feel better and have more energy in your day-to-day life.
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