10 Amazing Tips To Get The Best Sleep

There’s nothing like a good night’s sleep to get you going the next day. But when the dog won’t stop barking, the bed feels like bricks, and fears about money or health are making your head spin, sleep is harder to come by. Knowing how to get the best sleep becomes your top priority, especially after a few nights without it.

If any of the above sound like you, rest assured (pun intended) you’re not alone. Numerous sleep studies tell us that 70 million people in the U.S. struggle with sleep. But losing a few zzz’s isn’t the worst part — an ongoing lack of sleep can lead to chronic health problems, such as depression, obesity, and type 2 diabetes.

You deserve a great night’s sleep every night. Whether you want to know how to sleep fast or just how to fall asleep when you can’t, we’ve got you covered. Try these tips for sleeping better and start looking forward to bedtime.

Tip 1: Cut Down on Screen Time

It’s no secret that too much screen time can lead to a number of negative health consequences, including sleep problems. But just how does excessive screen time impact our sleep? And what can we do to reduce the amount of time we spend looking at screens before bed?

Spending too much time staring at screens right before bed can disrupt our natural sleep patterns. The blue light that comes from screens limits the brain’s production of melatonin, the hormone that makes us feel sleepy. 

When we stare at screens, the brain sees light. This tricks it into thinking it’s not time to sleep. In turn, the brain won’t make melatonin that it would otherwise naturally make at night. This can make it more difficult to fall asleep and stay asleep throughout the night.

In addition to causing insomnia, research has also linked extended screen time to other sleep problems. These include things like shorter duration of sleep, poorer quality of sleep, and increased daytime tiredness. All of these factors can have a serious impact on our overall health and well-being.

Tip 2: Stop Drinking Alcohol Before Bed

It’s no secret that alcohol and sleep don’t mix. Alcohol may help you fall asleep, but it disturbs your sleep later in the night. It can cause you to wake up frequently and make it hard to get back to sleep. This can lead to less restful sleep and make you feel tired during the day.

Alcohol is a depressant and can make it difficult to get a good quality sleep. It prevents you from reaching deep, restful stages of sleep. This can leave you feeling groggy and exhausted the next day.

There’s also the fact that alcohol consumption before bed can also lead to morning hangovers. That’s not a great way to start your day, plus you won’t feel rested and energized. 

If you drink alcohol regularly, you may be putting yourself at risk for long-term sleep problems. Alcoholism and other chronic drinking problems can cause insomnia, a condition that makes it difficult to fall asleep and stay asleep. If you have trouble sleeping, you may want to consider stopping in order to improve your sleep quality.

Tip 3: Get a Comfy Mattress and Pillow

Even if you do all of the above, nothing substitutes comfort. How you feel in bed means everything. A great mattress and pillow will help you fall asleep faster and stay asleep all night long. It prevents you from tossing and turning as you try to find a comfortable position. Plus, it reduces the chance you’ll have back or neck pain caused by poor sleep.

A mattress that’s too soft or too firm can also cause discomfort and disrupt sleep. The best mattress for sleep is one that provides support and comfort while still being soft enough to be comfortable.

The same goes for pillows. For example, feather pillows are soft and fluffy, making them ideal for side sleepers. However, they may not provide enough support for people who suffer from neck pain. By comparison, memory foam pillows contour to your head and neck, providing support and alignment. This can help reduce pain and improve sleep quality.

We’ve found possibly the best pillow in the world that can help you get the best sleep ever. Nolah pillows offer the best balance of softness and support to stop the tossing and turning that keeps you up at night.

Tip 4: Meditate Before Bed

If you’re looking to get a good night’s sleep, you may want to try meditating before bed. Meditation can help to clear your mind and relax your body, both of which can promote better sleep. 

Meditation can help to reduce stress and anxiety. If you’re feeling stressed or anxious before bed, it can be difficult to fall asleep. By meditating, you can help to calm your mind and body, making it easier to fall asleep.

Meditation can help to improve sleep quality. If you find that you often wake up during the night or have trouble staying asleep, meditation may be able to help. By promoting relaxation and clearing your mind, meditation can help you to get a more restful night’s sleep.

Meditation is simple and easy to do. Here’s an easy process to start with:

First, find a comfortable position. For example, you might sit in a chair with your feet on the ground or lie down on your back with your legs uncrossed. Whatever position you choose, make sure you’re comfortable and won’t be distracted by any discomfort.

Now, close your eyes and focus on your breath. Take deep, slow breaths in and out through your nose. As you breathe, mentally count each inhale and exhale.

If your mind wanders, that’s okay! Just gently bring your attention back to your breath without judgement or frustration.

Continue for 5-10 minutes, or longer if you’d like. The goal is to relax your body, get rid of negative or chaotic thoughts, and feel relaxed before you snuggle under the covers.

Tip 5: Do Some Yoga Poses

If you’re one of the millions of people who has trouble falling asleep, you may want to try yoga before bed.

There are a few reasons why yoga helps with sleep. First, it can help to relax the mind and body before bedtime. Yoga involves deep breathing and stretching, both of which reduce stress and tension in the body.

Also, yoga improves circulation and promote relaxation in the muscles. This can lead to improved sleep quality and less waking up during the night.

As as added bonus, yoga is a great way to wind down before bed without using electronics or other stimulating activities that can make it more difficult to fall asleep. Release the tension from your body, clear your mind, and get ready for a great night’s sleep.

Tip 6: Exercise More During the Day

Exercising right before bed can stimulate your brain and body. This can make it harder to sleep. But if you exercise more during the day, you’re setting yourself up for better sleep at night. 

Research has shown that those who exercise regularly sleep better than those who don’t. Exercise helps to regulate your body’s natural sleep-wake cycle by helping to promote wakefulness during the day and promoting sleepiness at night.

Exercise also helps to reduce stress and anxiety, both of which can interfere with sleep. It can also improve the quality of your sleep by increasing the time you spend in deep, restful sleep. When you get out your energy during the day, you don’t have as much keeping you awake at night.

Tip 7: Drink Herbal Teas

Herbal tea is a great way to wind down at the end of the day and get a good night’s sleep. There are many different kinds of herbal tea, but chamomile and lavender are two of the most popular for helping with sleep. 

Chamomile tea has been used as a natural remedy for insomnia for centuries. The herb contains compounds that have a calming effect on the body and can help to reduce anxiety levels. 

Lavender tea also has relaxation properties. Drinking it before bedtime can help you to drift off to sleep more easily. Try drinking a cup of herbal tea an hour before bedtime and see if it makes a difference.

Tip 8: Optimize Your Bedroom Environment 

Your bedroom should be a haven for relaxation and sleep. But if it’s not set up properly, it can become a breeding ground for sleep problems.

Chaos breeds chaos, so a messy room can make it hard for your mind to unwind and relax. Also, things like lighting and furniture arrangement can impact your psyche, which has an effect on sleep.

There are a few key things to keep in mind when setting up your bedroom to ensure you get a good night’s sleep.

First, the room should be dark. This means blocking any light sources that can disrupt your natural sleep cycle. The room should also be quiet. This means putting away any electronics that might make noise. Invest in some earplugs if needed. 

Also, the room should be cool. A comfortable temperature will help you fall asleep and stay asleep throughout the night.

Tip 9: Try a Sleep Supplement

Sleep is vital for our overall health and well-being, yet many of us don’t get enough. According to the National Sleep Foundation, adults need seven to nine hours of sleep per night. But only about one-third of Americans say they get that much on a regular basis.

There are a number of reasons why people don’t get enough sleep, including work demands, stress, anxiety, and poor sleep habits. But whatever the reason, not getting enough sleep can have serious consequences.

If you’re struggling to get enough shut-eye, you might want to try a sleep supplement.

Sleep supplements work by helping to regulate the body’s natural sleep cycle. They can be used to treat occasional sleeplessness or to help with more chronic sleep disorders. Sleep supplements are generally considered safe, with few side effects. However, it is always best to speak with a doctor before taking any type of supplement.

There are many different types of sleep supplements on the market today. Some of the most popular include melatonin, valerian root, and chamomile. Sleep supplements can be taken in pill form, or as a tea.

These products are widely available and claim to help you fall asleep faster and stay asleep longer.

You might be wondering, do sleep supplements really work? There’s no easy answer, as each person responds differently to sleep supplements. Natural supplements like melatonin are found to be among the most effective. Other natural ingredients like chamomile, tryptophan, and Valerian root have also shown promise in scientific studies.

We suggest the New Mood Support sleep supplement as well as Gluconite’s breakthrough metabolism and sleep support. Both of these supplements contain natural, proven ingredients that help your body de-stress, relax, and prepare for a great night’s sleep.

Also, remember that not all sleep supplements are created equal. Some may be more effective than others, and some may have side effects. Combine your sleep supplements with our other tips and things to help you sleep for the best results.

Tip 10: Get Out of Your Head 

Ever struggled to fall asleep because you’re thinking too much about falling asleep? It happens!

Thinking about falling asleep will keep you awake and alert at night. It is no secret that a busy mind can have a negative effect on sleep. When we are constantly thinking about things that need to be done, we rob ourselves of an easy night’s rest. This is because the part of the brain that is responsible for sleep is also responsible for processing information and working memory.

The solution: get out of your head. Using the above tips, especially yoga, herbal tea, and meditation, can help you clear your mind and be ready for sleep. 

Give these tips enough time to work — they just might change your life!