Have you ever felt tired all day? Have you had trouble concentrating or found it hard to focus on anything for too long without feeling drowsy? If so, then your sleep is probably suffering. Sufficient sleep is essential to our health and well-being, but sometimes we can’t seem to get enough of it. Some people have sleeping problems due to physical disorders such as obstructive sleep apnea or restless leg syndrome, but many people don’t know they can do things every day to help themselves get a better night’s rest. These tips will give you an idea of how easy life could be if only you could get enough sleep.

1. Improve Your Diet

Eat healthier, drink plenty of water, and avoid large meals close to bedtime so that your body has time to digest everything before you go to sleep. Also, please don’t drink alcohol near bedtime because it is a stimulant that keeps you awake and can interfere with your sleep quality.

Caffeine can have a natural effect on sleep. It’s best to avoid consuming caffeine after 3-4 p.m., and if you do crave coffee in the evening, stick with decaf so that your body does not register its presence when it matters most: just before bedtime!

2. Exercise Every Day

Everyone should be exercising more regularly to improve their health, but did you know that it can also help improve your sleep? Regular exercise improves the quality of sleep no matter what stage of life you are in. Whether you are young or old, studies show that those who gain better fitness levels have deeper REM stages and fewer disturbances at night than those who are less physically fit.

Exercise every day for no more than an hour and try to do so during the morning or late afternoon. It would help if you also avoided strenuous activities before bed, as they’ll make your body want to stay awake, and you won’t be able to fall asleep fast enough.

3. Get Natural Light Every Day

Natural sunlight during the day can help improve your circadian rhythm, thus improving daytime energy and nighttime sleep quality. A study of older adults found that 2 hours of this type of exposure increased, amounting to an additional two ( energetic ) hours worth when it comes time for bedding down at night! While most research has been done on those with severe cases who experience less than 6-8 hrs per evening, daily light will still be beneficial even though you might not need as much rest during daylight periods.

You have to be outside every day for at least fifteen minutes so that your body can get vitamin D. It needs to regulate sleepiness and wakefulness hormones in your brain. This will ultimately help you stay awake during the day and fall asleep at night. Just don’t forget to wear sunscreen!

4. Set Your Rooms’ Temperature

The temperature in your bedroom should never be too hot or too cold, so make sure to install a thermometer in the room and try to maintain a temperature between 60-67 degrees Fahrenheit. Also, avoid using your bed for anything but sleeping. If you use it as a place to read, study, or watch television, it trains your brain to imagine the bed as a place for all types of activity. This will make it harder for you to fall asleep when you want to because your body won’t respond by producing the proper hormones.

5. Avoid Eating Late In The Evening 

Eating late at night may hurt your sleep quality and the natural release of HGH, but this depends on what you eat before bed. One study showed that a high-carb meal helped people fall asleep faster, while another found that low-carb diets also improve sleeping patterns! This could mean carbs are unnecessary if you eat less than usual due to dieting or fitness endeavors like running marathons (or even just being busy). Your body naturally adjusted to this.

So, if you are considering going to bed early and want a more restful night of sleep, try not to eat anything at least 2 hours before turning the lights out for good. Skip the chocolates reasonably because some believe that high fat causes stomach discomfort, robbing us of those precious sleep moments.

6. Get Some Comfortable Mattress And Pillow

Studies have shown that new bedding can enhance your sleep. However, poor-quality sheets and blankets may lead to increased lower back pain as well, so it is recommended that you upgrade at least every 5–8 years if possible.

Pick up a mattress you will love to sleep on. It should also be firm so that your body doesn’t sink into it and cause pressure points or aches in the morning. A pillow is just as important, especially if you sleep on their side because you want enough support for your neck and shoulders. It will also help you avoid those uncomfortable cricks in your neck from resting on a lump or an arm all night long.

7. Take note on what you eat

In addition to what you eat before bed, what you eat during the day can significantly affect your ability to sleep through the night, too. To improve your chances of a good night’s rest, avoid high-caffeine foods and drinks as well as those high in sugar at least four hours before going to bed.

It is not recommended that you eat high-fat meals before bed either (including fried foods, even if they are low in fat) because this could cause stomach discomfort that keeps you up. Instead, aim for less fatty, more healthy options like chicken instead of beef; fish instead of pork; and legumes or beans rather than cheese or eggs for breakfast.

8. Improve The Air Quality In Your Room

You have probably heard many recommendations before to stop drinking liquids an hour or two before bed because it could cause you to wake up in the middle of the night to use the bathroom, but did you know that air quality can affect your sleep too? Since our bodies breathe in oxygen all day, this is crucial for our nervous system to function correctly, but too much dust or pollen in the air can be irritating. If you keep pets with you in your bedroom, this could also be a problem because their fur and dander will collect on your bedding and disturb any allergies you may have.

Some simple ways to combat poor air quality would be to vacuum your bedroom and the carpet or flooring and use a dehumidifier to remove moisture from the air throughout the day. Also, never smoke in bed, and consider removing any scented candles you may have burned before going to sleep for good.

9. Turn Off All The Electronic Devices Before Going To Bed

Although it is tempting to use technology until the last minute, studies have shown that exposure to blue light in electronic devices can suppress melatonin production. Melatonin is a hormone that instructs our brain when it is time for us to go to sleep and stay asleep, so if you are exposing yourself to bright lights of any kind before bed, then you may be having a more challenging time falling asleep.

Another reason to avoid using technology for at least an hour before going to bed is that the content of what you are looking at could also affect your ability to sleep. Watching television or checking your email right before bed increases brain activity and body temperature, so if you can’t fall asleep within 30-60 minutes after using one of these, then it may be time to stop watching.

10. Take A Bath Or Shower To Unwind.

Lastly, ending your day with a relaxing bath or shower can be very beneficial to falling asleep faster. Just taking 5 minutes to inhale the steamy air and feel the water on your skin is enough to relax your body and mind for sleep. However, if you are chronically stressed, this may not give you all of the benefits you need to fall asleep, so instead, you can opt to add a pinch of Epsom salts or lavender oil for an extra dose of relaxation.

Sleeping is crucial for our well-being, and learning how to get a better night’s rest (regardless of what time we got to sleep the night before) is essential for everyone. Over a few weeks, these tiny changes could drastically improve your sleep quality, allowing you to wake up feeling rejuvenated and ready to take on the day ahead.

Sleep Specialist in Flemington, NJ

Sleep is an essential part of good physical and mental health. If you don’t get enough restful sleep, your body will wear down quicker than it should, and your mind won’t be as sharp for the next day. We hope that these tips have provided you with some ideas on how to improve your sleep so that you can live a healthier and happier life over time. To help with any additional questions or concerns about getting better quality sleep, please reach out to us at Hunterdon Pulmonary & Sleep Associates. Our team would love to hear from you!