There’s nothing more refreshing than getting a good night’s sleep. Not only do you feel fantastic upon waking, but getting enough sleep is essential for maintaining your health.
Sleep deprivation can lead to memory issues, changes in your mood, weight gain, difficulty focusing, high blood pressure, and more. For reference, anything under sounds of sleep is considered not enough sleep.
However, staying sound asleep is just as important if you’re looking for all the great benefits of a restful night. If you feel like you’re sleeping long enough but aren’t feeling refreshed in the morning, there’s a good chance your sleep cycles are being interrupted.
We want to help you recharge your batteries the right way. Keep reading for our top tips on how to get better sleep.
Turn Off Your Electronics
First, let’s focus on falling asleep at a decent time. Many of us get into bed to “go to sleep,” when in reality, our night is just getting started.
Once we’re in bed, we turn on the TV or pick up our smartphone. While you might think this is helping you wind down, it’s actually having the opposite effect.
Not only does the blue light given off by electronics keep your brain awake, but watching TV, scrolling through Facebook, and reading the news (or whatever else you’re doing), keeps your mind active.
If you want to fall asleep on time and sleep better, your best bet is to put away your phone, turn off notifications, and keep the TV turned off.
Find the Right Sleep Supplements
Next, let’s talk about natural sleep aids. For example, CBD sleep supplements have shown to have a great impact on helping people fall asleep and stay sound asleep. They help you relax, put your mind at ease, and make you drowsy.
However, CBD and over-the-counter medications aren’t the only sleep supplements out there. Click here to learn more about CBG, CBD, CBN, and CBC.
Keep Your Room Dark
As noted above, one of the biggest reasons we advise against falling asleep to the TV is because it has the potential to keep your mind active and engaged. However, even if you are able to fall asleep right away, you may not be sound asleep. The constant light in your room can mess with your sleep cycles.
Our bodies were designed to sleep at night, and thus, require total darkness to rest peacefully. If you work the night shift and sleep during the day, invest in some blackout curtains that will eliminate all light from your room. If you can trick your body into believing it’s nighttime, it will be easier to fall asleep and stay asleep.
If you’re afraid of complete darkness, a subtle night light is okay, just don’t make it bright enough that you can sense the light when your eyes are closed.
Experiment with Different Sleep Sounds
White noise, music, and guided meditations are some of the best natural sleep aids available to you. White noise, like the sound of a fan, raindrops, or the beach, can coax people into sleep. It’s especially useful if you live in a loud neighborhood or in a home with other people who stay up late and have failed to master the art of being quiet.
However, if your mind is too active, white noise might not help you fall asleep. Instead, consider guided sleep meditations with ambient background music/tones. The narrator’s voice will give your mind something to focus on to help you relax and fall asleep.
Make Sure Your Room is the Right Temperature
One of the best sleep tips for staying sound asleep all the way through the night is ensuring your room temperature is at the ideal setting for sleeping. The most ideal temperature is between 60 and 67 degrees Fahrenheit.
This allows you to sleep comfortably under your blankets without getting too hot. Anything colder will make your arms, legs, face, or any other body part outside of the blankets too cold.
When our bodies are too hot or cold, we will naturally wake up during the night to make the necessary adjustments. This will make it harder to nod off and prevent you from staying sound asleep. This happens whether or not you’re aware you’re waking up.
Try Meditating Before Bed
Above, we talked about how certain sounds can help you drift off. The guided meditations we talked about earlier are incredibly effective. Even if you aren’t into the meditation itself, the ambient tones and the soothing voice of the narrator will make you drowsy.
However, the guided meditations, most importantly, help you unfocus your mind. Instead of thinking about everything that happened that day and everything that might happen the next, you can clear your mind.
If guided meditations aren’t your thing, there are also breathing exercises you can try. For example, try the 4-7-8 method:
- Silently breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Breathe out through slightly opened lips for 8 seconds
Alternatively, if you find your mind is still too active for either of these methods to work, get a pen and paper. Then, write everything down that’s on your mind. It could be a to-do list for tomorrow or something you’re feeling anxious about. Writing these things down gives us “permission” to let them out of our minds.
Invest in a Quality Mattress and Pillows
Finally, if you don’t stay sound asleep most nights, make sure your mattress and pillows aren’t the culprits. Similar to sleeping in a room that’s too hot or too cold, if you’re sleeping on a mattress or pillows that aren’t comfortable, your body will naturally wake up and adjust during the night.
We recommend investing in a mattress and pillows designed specifically for your needs. This might mean more or less firmness. It might also mean getting memory foam or any other specialty sleep aids/materials.
Do You Want More Information on Staying Sound Asleep and Other Health Advice?
If you’ve been having trouble sleeping or are waking up feeling just as tired as when you went to bed, don’t worry. As you can see, there are plenty of things you can do to get better sleep. Remember, staying sound asleep is essential for recharging your batteries.
And if you’re looking for more health tips and advice, we’re here for you. Check out some of our other articles before you go. Our website was designed to provide readers like you with valuable information.