Tips for a Better Sleep

Happy woman stretching in bed with sun rising behind her.

Getting a good night's sleep is essential for overall health and well-being. Yet, many people struggle with getting the restful and rejuvenating sleep they need. Whether you're having trouble falling asleep, staying asleep, or waking up feeling refreshed, there are simple steps you can take to improve your sleep quality. In this article, we'll explore some tips and strategies to help you sleep better and wake up feeling rested and energized. Don’t forget that sleep is unique to each individual person and what’s important is that you do what is best for yourself and your sleep needs.

  1. Stick to a Consistent Sleep Schedule

One of the most important things you can do to improve your sleep is to establish a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and stay asleep throughout the night. Many people claim that after sticking to a consistent sleep schedule, waking up at the same time, even if it’s early in the morning, becomes easier and easier with routine.

  1. Create a Relaxing Sleep Environment

Your sleep environment can have a significant impact on the quality of your sleep. Make sure your bedroom is cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine to block out any unwanted noise or light. And invest in a comfortable mattress and pillows that support your body and help you relax. Aromatherapy or decaf teas may help create a calming environment to help you relax before bed.

  1. Limit Your Exposure to Screens Before Bed

The blue light emitted by screens can disrupt your body's natural sleep-wake cycle, making it harder to fall asleep. Try to avoid using electronic devices, such as phones, tablets, or laptops, for at least an hour before bedtime. Instead, read a book, take a warm bath, or engage in other relaxing activities that can help prepare your mind and body for sleep. Your phone offers a nighttime mode where it switches the mostly blue light into a warmer light to reduce eye strain in low light settings - look into your phone’s settings if this hasn’t been turned on.

Man laying in bed unable to fall asleep and looking at his brightly lit smartphone.
  1. Avoid Stimulants and Depressants

Consuming stimulants, such as caffeine and nicotine, close to bedtime can interfere with your sleep. Similarly, using depressants, such as alcohol, can disrupt your sleep patterns and lead to poor quality sleep. Try to limit your consumption of these substances, especially in the hours leading up to bedtime or opt for a decaffeinated option.

  1. Practice Relaxation Techniques

Stress and anxiety can keep you up at night and make it harder to fall asleep. To help calm your mind and relax your body, try practicing relaxation techniques, such as deep breathing, progressive muscle relaxation, or meditation. These techniques can help reduce stress and anxiety, promoting a more restful and rejuvenating sleep.

  1. Exercise Regularly

Regular exercise can help improve the quality and duration of your sleep. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. However, try to avoid exercising close to bedtime, as it can leave you feeling energized and make it harder to fall asleep. Along with regular exercise, avoiding high-sugar foods like candy and soda can help make sure you fall asleep in time and wake up feeling rested. High sugar foods before bed can keep your senses active while you’re trying to wind down.

  1. Learn Your Body’s Circadian Rhythms

Sleep circadian rhythms are a type of circadian rhythm that regulate the timing and duration of sleep. The biological clock in the brain responds to changes in light and dark to regulate the production of melatonin, a hormone that promotes sleep. Sleep circadian rhythms play a crucial role in determining when we feel most alert and awake, as well as when we feel most sleepy and ready for rest. Disruptions to sleep circadian rhythms, such as jet lag or shift work, can lead to difficulty falling asleep, staying asleep, and feeling rested. By measuring and monitoring your sleep, you can start to understand when the best time to wake up is based on your circadian rhythms.

Woman stretching in the early morning in a comfortable bed after waking up from a restful night sleep.
  1. Invest in a Good Mattress and Pillows

The right mattress and pillows can make a big difference in the quality of your sleep, so invest in ones that are comfortable and supportive. The most important thing to know is that your sleep is unique to you and the best mattress or pillow for someone else might not be right for you. At Serta, we’re trained in helping you learn what sleep support is best for you. We’ll work with you to understand how firm of a mattress and pillow you need to be counting sheep in no time. Remember, you spend a third of your life sleeping - you deserve to make sure that third is doing its job to help you make the most of the other two thirds.

In conclusion, there are several simple steps you can take to improve your sleep quality and wake up feeling rested and energized. By establishing a regular sleep schedule, creating a relaxing sleep environment, limiting your exposure to screens before bed, avoiding stimulants and depressants, practicing relaxation techniques, and exercising regularly, learning your body’s circadian rhythms, and investing in good sleep support, you can help promote a more restful and rejuvenating sleep. Try incorporating these tips into your daily routine, and see how they can improve the quality of your sleep and enhance your overall health and well-being. Serta is prepared to help you improve your sleep so you can make the most of the time when you’re not.