10 Ways to Get Better Sleep EVERY Night
You know how important sleep is. It’s been pounded into your head by every guru, business leader, and self-help expert. But what if no matter how many times Oprah does a special on how sleep contributes to a more successful life, you just can’t seem to get better sleep. You’re not alone.
According to the CDC, 1 in 3 Americans doesn’t get enough sleep. If you’re the 1 in 3, or even if you want to maximize every second you’re asleep, I’ve written this post for you. I’ve mapped out 10 sleep tips experts use to get better sleep.
Let’s pull up our covers and dive into these 10 ways to get better sleep.
1 | Start Eating Your Meals On A Regular Schedule
Did you know that your body runs on a rhythm every single day?
I don’t know if you’ve ever been around a toddler who has missed their daily nap or mealtime, but I can assure you the situation isn’t pretty.
There’s screaming and crying, and that’s just the parents.
Seriously, we adults aren’t too different from our tiny human counterparts—we require regular schedules to be happy.
Shoot for eating meals at the same time every day.
Not only will your digestion improve, but so will your sleep cycle.
2 | Try Ice Baths—Seriously.
According to Stanford professors, the cold is more effective at signaling the body to sleep than a hot bath is.
Author of the 4-Hour Work Week, Tim Ferris, tried a combination of 10-minute ice baths about one hour before bed along with a low dose of melatonin to help regulate his sleep with amazing results.
All you need is a couple of bags of ice from any local grocery store and a bath. Wait until the ice is about 80% melted, and dive in.
Start with your lower body only and then work up to submerging your upper torso for just 5 minutes.
3 | Cut The Social Media Scrolling 1 Hour Before Bed
Blue light waves from screens are good at stimulating our bodies and minds, but at night that can be a recipe for insomnia. Some research even links it to obesity and cancer!
Start limiting your exposure to blue light by turning off your phone an hour before bed for the best results.
4 | Get Your Blood Pumping
Getting aerobic exercise just four times per week can improve your sleep quality, according to researchers at Northwestern University.
Try going for a run or hitting the gym in the early part of the day and avoid nighttime workouts, as that increases alertness.
5 | Reduce Your Alcohol Intake
I recently wrote a piece about how I’ve quit drinking during quarantine, but if you are having trouble kicking the beer can, then consider what it does to your sleep.
Alcohol messes with your brainwaves and leaves you feeling groggy the next day.
While it can help get you to sleep, alcohol is more likely to wake you up in the middle of the night.
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6 | Turn Up The Air
Experts recommend keeping your room at no warmer than 67 degrees at night. The cooler, the better, as our bodies need coolness to produce sleep hormones.
7 | Invest In Your Sleep Environment
Make sure your mattress, pillows, and blankets also bring you comfort.
And block out any light and noise preventing you from sleeping.
Don’t be afraid to spend a few dollars on sound machines and light-blocking curtains—your sleep is worth it!
Pro tip: I bought a weighted blanket a few months back and I absolutely love it. Feels like you are getting a big warm hug all night. :) Feel free to reach out to me through social media if you want to know more about my experience with a weighted blanket.
8 | Take That Midnight Snack Right Before Bed
Contrary to common advice, a snack before bed can be helpful provided it’s the right kind.
Low blood sugar caused by overnight fasting can give you a hangover of sorts.
Grab a healthy snack like sticks of celery with almond butter, 5 or 6 almonds, or plain yogurt. Right before bed to help you wake up feeling better.
9 | Don’t Stay In Bed If You Can’t Sleep
Get out of bed and do something relaxing like meditation, to help you go back to sleep. The longer you stare at the clock, the less likely you are to fall asleep.
A great trick is to follow a Yoga Nidra guided mediation. This one is my go-to by Dr. Halpern. I highly recommend this, trust me, it’ll put you into a state of deep relaxation like you’ve never felt before.
Another option is using the mediation app - Headspace. They actually have a lot of ‘fall-back-to-sleep’ mediations that I’ve used numerous times to help me when I wake up in the middle of the night.
10 | No Naps After 5 P.M.
Do you take naps? If so, they could be causing sleep problems. Try taking no more than 20-minute-long naps (unless you really need to) and do it before 5 p.m. to reduce the chances of interfering with your nighttime sleep.
Create A Sleep Routine That Works For You
Some of these tips may sound drastic, but the quality of your sleep is critical to living your best life.
Take or leave as much as you like, but if you aren’t getting restful and complete sleep right now, I urge you to try SOMETHING to improve your sleep schedule.
Your mind, body, and life will thank you. Want more easy and fast strategies to optimize your sleep? Check out my book notes on Why We Sleep by Matthew Walker, PhD.
Follow me on LinkedIn and Instagram to stay up-to-date with other life-hacks that I only share on those platforms. While you’re at it, check out my Amazon bestseller Spark Your Inner Genius!
