We cannot stress enough how important it is to both your mental health and productivity to get a good night’s rest. And once you know how to get a deep, quality sleep, you’ll be well on your way to sleep better tonight. These simple tips can help you feel refreshed and ready to take on the day when you wake the next morning, along with many other health benefits.
Optimize Your Sleep Area
Maintaining an optimal sleep area is essential if you want to sleep better tonight. This means that you will have to move things around and eventually consider redecorating the bedroom altogether. For example, getting blackout curtains is a quick fix to having too much light leaking into your bedroom, which can disrupt your sleep. I used them when I did night shifts to help sleep soundly during summer days.
Also, remove any strong scents from your sleep area, such as the aromas of candles or flowers. If they’re at your bedside, for instance, they could stimulate a sensitive nose. The same holds true to noises; remove any sounds that might disturb your sleep, such as a loudly ticking clock. Another action to consider is insulating windows that might let too much outside noise sneak into the bedroom.
Tie Up Loose Ends at Work during the Day
Many of us tend to think and think again about unfinished work right when we’re about to go to bed. Thus, it’s important to finish off any loose ends before you leave the office or other workplace so that your mind can let it go when you finally get home.
Doing so means clearing out anything urgent in your email Inbox and avoid looking at it until the next workday. Get projects and deadlines as up to date as possible, including uploading anything necessary into your virtual data room during an M&A (merger and acquisitions). By leaving your work at the office, you will be better able to relax once at home. Then your nights can focus on relaxing and also getting ready for the next day, rather than finishing up work that could have been completed earlier.
Limit Caffeine Intake Late in the Day
The main culprit for most restless sleepers is drinking too much caffeine, especially if you’re sipping it late in the day. While it’s tempting to reach for another cup when you feel your energy levels plummet close to the end of the workday, holding off or replacing the craving with a non-caffeinated drink can make a big impact when it comes to bedtime.
Sleep better tonight but avoiding coffee or Pepsi and the like late in the day. Also, a regular workout schedule is a great way to naturally boost your energy without relying on caffeine. Then you have the opportunity to get the best REM cycle sleep and feel rejuvenated throughout the week.
Have a Regular Sleep / Wake Up Schedule
Without a set time to go to sleep and wake up, your body won’t be able to provide you with the right amount and the right type of sleep when it’s time to rest. Sleeping late will leave you feeling tired when you try to get up at 6am the next day.
Similarly, waking up late won’t allow our body to be tired enough to sleep earlier at night. The patterns are cyclical. So, it’s important to maintain a steady schedule so your body rejuvenates when you finally fall asleep. Also make sure your kids use these sleep tips and others when they return to school after holidays.
Know What’s Lacking in Your Diet
Sleep deprivation can be a significant sign that you aren’t getting the right vitamins and minerals in your diet. It’s important to recognize when you don’t fall asleep or wake up easily; try to understand if it is due to a dietary change. If so, see your doctor for the necessary information about what’s missing in your diet. This professional can also advice you on the types of foods or supplements you can add to meals to sleep better tonight.
Sleep Better Tonight with Meditation Beforehand
Meditation is a great practice to have in general. However, it is particularly effective for those nights when you just can’t seem to fall asleep effortlessly. Meditative practice allows you to focus on your breathing. Ignore any intrusive thoughts that might keep you up at night.
During the meditation, count your inhales and exhales. This activity is the simplest way to start the habit. After a while, it’ll become much easier to practice meditation without having a rigid or structured way of maintaining focus. This practice will also help in your overall peace of mind when dealing with a hectic work or home life. Best of all, meditation is doable any time in the day, not just when you feel restless at night.
Do you have any other tips for a better night’s sleep? What would you say to someone who came to you wondering how to sleep better tonight?