How to Get Better Sleep at Night

How to Get Better Sleep at Night

Do you toss and turn at night? Do you spend more time looking at the clock than you do at the inside of your eyelids? If so, you may have a problem with sleep that should be addressed. Sleep is not an optional activity and is needed for your body to recharge itself after a hard day of work. Lack of sleep can cause decreased concentration, irritability, decreased reaction time and daytime drowsiness. This article will give you tips on how to get better sleep at night.


1. Make sure that your bedroom is welcoming for sleep. If you have problems sleeping because of lighting, add dark curtains onto the windows. You can also try an eye mask to help keep bright lights out. If you have a television in your bedroom, make sure it is turned off before bed. Ear plugs can help tune out a snoring partner. Think about the temperature in your bedroom. Is it too hot or too cold? If so, adjust the temperature to a comfortable level.

2. Eat less before bed. You may be in for a long night if you go to sleep on a full stomach, which can increase chances for heartburn. Try not to eat within 2 and 3 hours before bed. Limit your use of caffeine, which can keep you awake and alert longer than you may desire. Also, reduce your use of nicotine before bed, as it is a stimulant and can keep you up at night.

3. Use your bed only for sleep and sex. When you do other tasks in your bed, it may become hard for you to allow yourself to rest there.

4. Daytime exercise can help you get better sleep at night. It is recommended that you exercise 30 minutes per day, 5 days per week. All 30 minutes do not have to be done all at once. Your choice of exercise can vary. Just make sure that you are not exercising close to bedtime. Exercise raises your body temperature, which can hinder good sleep.

5. Start a bedtime ritual. Gradually slow down your activities before bed. Do quiet, calming activities such as taking a warm bath or reading a book. Meditation or prayer can help you relax so that you can get better sleep at night. As much as possible, try to go to bed at the same time every night and get up close to the same time each morning.