By: Matt Weik, BS, CSCS, CPT, CSN
If you’re like most people, you’re looking for ways to get better sleep. Unfortunately, sleep deprivation is a real thing, and most Americans are not getting the recommended minimum of seven to nine hours of sleep each night.
We all know what happens next…
In typical American style, we wake up feeling stressed, anxious, unmotivated, and lacking energy.
How do we fix this?
Many people find themselves anxiously awaiting their cup (or pot) of coffee, energy drink, or whatever pick-me-up they prefer before heading out into the world. But there are better ways to correct your sleep issues so that you can get better sleep.
In this article, we’re going to dive deeper into some helpful ways you can get better sleep starting as early as tonight. So, if you want to catch some z’s instead of counting sheep all night, hopefully, these tips can provide you with the results you’re looking for.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. If you suffer from chronic sleep deprivation, it is recommended that you speak with your doctor before making any drastic changes or adding any supplements into your current regimen.
The Importance of Getting Better Sleep
Sleep is incredibly important for maintaining your overall health and well-being.
The sad reality is not many people prioritize their sleep and instead, continue to burn the midnight oil night after night until their body is so exhausted that it cannot properly recover — and that’s when you feel harsh side effects or even get sick because your immune system is so worn down.
The ability to get better sleep plays a vital role in healing and repairing the heart and blood vessels, which can reduce the risk of heart disease and stroke.
Getting higher quality and better sleep supports the immune system, helping the body fight off infections and illnesses more effectively.
Better sleep also aids with brain function, enhancing memory, problem-solving skills, and creativity.
Lack of sleep can lead to a whole host of negative consequences, such as mood swings, depression, and anxiety.
Related Article: 8 Holistic Techniques to Help Manage Anxiety and Depression
Additionally, better sleep contributes to maintaining a healthy weight by regulating hormones like leptin (a satiating hormone) that control hunger.
Prioritizing sleep can improve concentration, productivity, and physical performance for those who live an active lifestyle.
5 Tips You Can Follow to Get Better Sleep Starting Tonight
No one wakes up and says, “I should have got less sleep last night.” What they wake up saying is, “Did I even sleep last night?”
To help you get better sleep and wake up feeling refreshed, we have a handful of tips you can implement starting tonight.
1. Shut down your devices
It shouldn’t need to be said, but nothing good is going on at 1am. So, there’s no reason to leave your devices on where they can ring, ding, or buzz.
At 1am, you’re not going to be putting out work fires that wouldn’t still be there in the morning when you get to work. Why? Because nearly everyone else is sleeping and won’t be dealing with the issue either.
Therefore, if you want better sleep, shut down your devices or at least silence them. Personally, I have all notifications silenced but have some contacts set on “emergency bypass” just in case there is a true emergency with a family member and someone needs to get in touch with me immediately.
Additionally, if you keep your devices on and they’re next to you on your nightstand, you’re more willing to look at them and engage in the endless scrolling of social media. So, just turn them off to support better sleep.
2. Turn down the temperature
Have you ever tried to sleep during a hot summer night where you’re lying in your own pool of sweat? How’d that work out for you? You probably didn’t sleep at all, right? You’re not alone.
If you want better sleep, consider making your room cooler to help the body relax and gently doze off to sleep.
You can accomplish this by turning on a fan, opening a window to allow a cool breeze in, turning down the air conditioning to a lower temperature, or sleeping with fewer clothes on.
3. Ensure your bedroom is dark
One of the best tips to get better sleep tonight is to ensure your bedroom is darker than night. That means blocking out all the ambient light that could be coming in from your windows, lights on in the room or hallway, etc.
Even the slightest amount of light can keep your brain activated and cause you to stay awake when all you want to do is close your eyes and go to sleep. The Sleep Foundation has even said that “pitch darkness reduces potential distractions and disruptions to sleep.”
So, turn off the lights, try blackout blinds, or grab a sleep mask to cover your eyes and make it completely dark.
4. Eliminate any noise
In order to get better sleep, you need your brain to take a break. Some people need background noise to sleep (like leaving the television on), but for the majority of the population out there, your bedroom needs to be completely quiet.
Similar to what was mentioned above in regard to shutting off your devices and turning off the lights, any noise can keep your brain processing information and cause you to lie there awake all night.
While we can’t pick and choose our neighbors or noisy vehicles that drive by your house, you can drown out that sound to ensure better sleep tonight.
If external noises out of your control are keeping you awake, consider adding a white noise machine to your bedroom to help eliminate distractions. White noise is calming and can put your mind at ease so you can get better sleep. You could also try using a pair of earplugs to lower the decibels of outside noise that you can’t control.
5. Leverage key sleep supplements
Another tip to get better sleep tonight is to use sleep supplements. These supplements can help you relax, feel a sense of calmness, and work in harmony with your body as a natural remedy to promote sleep.
Many sleep supplements not only help you fall asleep but also help you stay asleep — allowing you to get better sleep all night to wake up feeling rejuvenated and refreshed.
To help you get better sleep, consider trying something like Vitamyna Dream Team or Vitamyna Dream Team Plus.
Both sleep supplements provide you with a blend of key ingredients to help promote relaxation, regulate sleep cycles, and support overall better sleep.
Try one and see for yourself why so many people turn to sleep supplements like Dream Team and Dream Team Plus to get the best sleep of their lives!
