Five Great Ways to Get Better Sleep

High-quality rest is essential for good health, but about a third of us are not getting the amount we need to function properly. When you are deprived of rest, you are more vulnerable to a range of health risks, including obesity, cardiovascular disease, and depression. You might even be more likely to experience a car crash or other accident. Although this is a natural biological process, you can take steps to improve both the quality and quantity of your rest.

1. Prioritize Rest

How often have you delayed bedtime because you were engrossed in a good book, an interesting movie, or something else? How many times have you stayed up late with friends or family members or awakened especially early for work or other responsibilities? You likely know from experience how easy it is to put rest on the backburner. No wonder so many of us shortchange ourselves because we are simply too busy to prioritize rest!

One of the best ways to kick that bad habit is to make falling asleep a priority. Develop a consistent bedtime schedule by setting a “bedtime alarm” on your phone or choosing to shut off all devices within an hour or two of your planned bedtime. Pay attention to how much rest you need, and budget for it every day.

Create a bedtime ritual that helps you transition from the day’s activities and calms your mind and body. This can be anything that you find relaxing, including meditation, baths, reading, or other quiet, restful habits. Once you have developed your routine, stick with it and focus on maintaining a regular bedtime and waking schedule that will keep unwanted fluctuations at bay.

2. Kick Bad Habits

You probably know that caffeine can keep you awake at night, but it is not the only substance that may be keeping you from getting the rest you need. Alcohol, tobacco, and some prescription and over-the-counter drugs can also be to blame. You do not necessarily have to skip the coffee and wine, but you do need to make sure that you are indulging early enough in the day to give your body ample time to clear them before bed. If your medication is keeping you awake, talk to your doctor about changes that you can make. It might help to take your medication earlier in the day, adjust the dose, or switch to a different, less stimulating medication.

Electronic devices are notorious for keeping people awake, with light that disrupts your circadian rhythm and stimulating activities that can keep your brain going long after your body is ready to drift off. Set a “bedtime alarm” that reminds you to sign off in the evening a few hours before bedtime.

Naps might seem like a good way to counteract a deficit of rest, but naps that are too long or too late in the day might just keep you awake all night long, making the problem worse rather than better. If you nap, try to keep them under 30 minutes at a time and schedule them for earlier in the day. Avoid using potentially habit-forming sleep aids unless prescribed by your doctor, and use them only as recommended.

3. Address Health Issues

While our choices often interfere with our ability to fall or stay asleep, sometimes our health is to blame. Chronic pain, mental health disorders, neurological disorders, and diabetes can all affect your ability to sleep soundly. Some medications can also interfere with your ability to fall asleep as easily or comfortably as you would like.

If you have chronic or periodic health issues that keep you tossing and turning at night, talking to your doctor might help. Addressing lifestyle factors that aggravate your condition, changing medications that keep you awake, or simply getting better control of your symptoms might be all you need to switch from wakefulness to feeling rested and ready to take on the day.

4. Create a Restful Environment

Bedrooms can quickly become sources of stress rather than soothing relaxation. If you find yourself regularly working, engaging in household tasks, or using your bedroom for anything other than falling asleep, you could be sabotaging your rest. Make your bedroom your oasis, and create a soothing environment that helps you unwind and get into the right state of mind the second you walk into it.

Your bedding should be comfortable and neither too warm nor too light while your mattress and pillows should offer ample support. Use blinds or curtains to block out unwanted light, and take steps to reduce unwanted noise.

5. Be Proactive

Try not to wait until you are struggling with insomnia or sleep deprivation to take action. If you find yourself increasingly relying on caffeine to power you through the day, it is time to re-evaluate your better sleep strategies and address the issues that are keeping you awake. Spend more time in natural light during the day to keep your circadian rhythm on track, and take moderate exercise each day to enhance your mental alertness and help you feel sleepier at night. You can also use mindfulness or sleep aid hypnosis to calm your mind and relax your body as you fall asleep.

Depriving yourself of the rest you need to function well can have serious consequences for your physical and emotional health. Taking action for better sleep will pay off in the long run with improved focus, enhanced concentration, a better mood, and greater overall health.

Would you like to find out how good your sleep hygiene is? Take the UpNow Sleep Quiz today! And help yourself to some hypnosis for sleep anxiety with the UpNow self-hypnosis app.