7 Little Known Ways You Can Improve Your Sleep At Night

Trying to get a good night's sleep can feel like a never-ending battle. Between work, family obligations, and other commitments, it seems like there's always something standing in the way of quality slumber. But did you know that there are simple things you can do to help improve your sleep? Check out these seven little known ways to get better rest at night.

1 - Get Into A Routine You Can Actually Follow

Do you have a set bedtime? Do you try to go to bed and wake up at the same time every day? If not, it might be time to change. Set times for going to sleep and waking up can help your body recognise when it is time for sleep and when it is time to rise. Adhering to a routine, no matter how boring it may be, can help your body relax and prepare for rest. Try to go to bed and wake up around the same time every day, even on weekends.

2 - Get Comfortable And Avoid Stimulation

Although it may be tempting, avoid watching TV or working on your laptop in bed. The light from screens can actually trick your brain into not wanting to sleep. Try to get comfortable by either reading a book or listening to relaxing music instead of surfing online for hours. Also try wearing ear plugs if you are extremely sensitive to noise while trying to sleep.

3 - Increase Your Daytime Light Exposure

The days are getting shorter, but your body's internal clock doesn't know that! Daylight helps to regulate the internal circadian rhythm. When you get more exposure to natural light during the day, it makes it easier for your body to settle down at night. Allowing yourself to be outside in the sun first thing in morning can help you feel energised and ready to take on the day.

4 - Check Your Food For Hidden Caffeine or Sugar

 

When you're trying to wind down for the night, caffeine is the last thing you need. But did you know that foods like chocolate and ice cream can contain high levels of the stimulant? If you're looking to avoid caffeine late in the day, be sure to check the labels of your favourite snacks.

5 - Get Rid Of Any Extra Electronics

Many people have trouble sleeping because they are so used to being plugged in all the time. Think about your day for a second… Do you use your phone or tablet when you first wake up? Do you check Facebook or your emails at night before bed? Not only can these devices keep you awake, but it can cause eye strain if you're looking at small screens right before bed. Try to avoid using any electronics that are not necessary at least two hours before bedtime. Most importantly, be sure that your bedroom is distraction free. You want to make sure that there aren't any other electronic gadgets or lights that will interfere with getting good rest each night.

6 - Use An Oil Diffuser

An oil diffuser can be a great way to help you relax and fall asleep at night. By diffusing relaxing essential oils like lavender, chamomile, or valerian, you can help your body wind down and prepare for bed. The gentle aromas of the essential oils can help to soothe your mind and promote better sleep. Try to avoid using a heat based diffuser as the added temperature generated by these devices can keep you awake.

7 - Optimise Your Room For Sleep

Noise, light and temperature can all be major factors in preventing people from getting a good night's sleep. Noise can be particularly disruptive, as it can keep people awake or wake them up during the night. To minimise noise, try using earplugs or a white noise machine to drown out any unwanted sounds. Light can also be a major factor in keeping people awake, as exposure to bright light can suppress the production of melatonin, a hormone that helps to regulate sleep. To reduce light exposure before bed, try dimming the lights in your room or using blackout curtains. Temperature can also play a role in how well people sleep; studies have shown that people sleep better when their room is cool rather than warm.