How To: How Sleep Better

  • Written by: Amanda Myers

You can die faster from sleep deprivation than food deprivation.

How important is sleep?

Sleep is a basic need of every human being. Several important body processes happen while we are sleeping such as the following:

  • Saves and builds up energy
  • Repairs body (cells, tissues, nerve cells)
  • Improves memory and learning (brain development)
  • Strengthens immune system
  • Improves mood

What happens when we don't get enough sleep?

If we are not getting enough sleep for a long period of time, we could be prone to the following ailments:

  • Heart disease
  • Kidney disease
  • High blood pressure
  • Diabetes
  • Stroke
  • Depression (emotions and social interactions)
  • Low physical performance
  • Abnormal metabolism

33 Tips: How to sleep better?

Make your bedroom comfortable

  1. Declutter your bedroom.
  2. Sleep in a dark room with minimal light. Darkness prompts your body to release melatonin (sleep hormone)
  3. Keep the bedroom cool (60 and 75 degrees Fahrenheit).
  4. Spray lavender scent in your bedroom.
  5. Keep the room quiet or find ways to minimize or prevent noise from the outside from penetrating your bedroom walls.
  6. Listening to music intended for sleeping or music that is not loud.
  7. Put away your electronic devices, turn them off on a specific time a few minutes before your sleeping schedule or keep the lights on your devices low.
  8. Do not check the time. Just set an alarm and maintain a specific wake up time.
  9. Find a good mattress that is hypoallergenic with just the right softness and firmness.
  10. Find a malleable pillow that is perfect for your head, neck, and shoulders.

Watch what you take in your body

  1. Maintain a healthy diet.
  2. Eat lightly before bedtime and avoid food that is bad for your stomach.
  3. Avoid caffeine before going to bed.
  4. Drink warm milk before bedtime.
  5. Smoking affects sleeping patterns. Limit or avoid it.
  6. Know the side effects of the medicines you take (some medicine could interfere with your sleep).

Take care of your body

  1. Exercise during the day.
  2. Do relax activities before bedtime. Meditate or do Yoga.
  3. Take a bath before going to bed.
  4. Use the bathroom before bedtime.
  5. Put your feet in warm water.
  6. Wear socks.
  7. Sleep on your back.
  8. Put a cool damp cloth on your face.
  9. Do breading exercises.
  10. Clear your mind.
  11. Get a massage or massage yourself or do.

When and how long you should sleep

  1. Avoid midday naps.
  2. Make up for lost sleep.
  3. Maintain your sleeping cycle.
  4. Use apps that help regulate your sleeping hours.

Your last resort

  1. Visit a doctor and get therapy.
  2. Take your doctor’s recommended sleeping pills.