How to Get a Good Night’s Sleep

Sleeping in Style: The Top 6 Tips for Better Slumber

However, getting sufficient quality sleep can be challenging. Stress, too much caffeine, excessive screen time, and irregular schedules can sabotage a good night's rest.

Fortunately, there are ways for you to start getting enough sleep every night. Moreover, these tips and techniques are easy to follow.

From sticking to a bedtime schedule to wearing comfy, festive sleepwear sets, you can learn how to sleep fast and start enjoying better slumber with a few simple changes to your nighttime routine.

How to Sleep Better at Night

If you want to start sleeping better every night, follow these simple tips:

1. Upgrade your sleepwear.

Your choice of nightwear affects how well you sleep at night.

A comfy, flexible, and breathable set of sleepwear can help you sleep soundly. On the other hand, an uncomfortable, tight, and heavy nighttime outfit can make it hard for you to fall asleep.

If you haven’t upgraded your sleeping clothes in a while, consider doing it now to start experiencing better sleep.

This means putting the same time and effort into getting new sleepwear as shopping for the latest fashion pieces.

Below are some sleepwear shopping tips to ensure you choose the best ones that can help you sleep better:

Choose soft, comfy fabrics.

Cotton, silk, modal, bamboo, and Tencel are some of the softest, comfiest fabrics for nightclothes.

These fabrics are breathable and help regulate temperature, which means you stay warm when it’s cold and cool when it’s hot. Super soft sleep shirts and pyjamas also keep your skin dry and comfortable with their light textures.

Ensure your sleepwear comes in the right size.

Your sleepwear should fit you properly; they shouldn’t be too tight or loose.

Extremely tight nightclothes are uncomfortable, can lead to poor circulation and restrict your movements. Conversely, loose sleepwear can get tangled up in your blankets and sheets.

You can avoid these problems when you choose nightclothes that fit you perfectly from reputable sleepwear brands.

Select the right style and design.

Avoid sleepwear that causes discomfort to your skin. These include lace pyjamas since the trimmings can irritate your skin.

Additionally, opt for nightclothes that do not have large buttons, snaps and zippers since they can chafe your skin and cause discomfort when lying down.

Since you’re upgrading your nightwear collection, consider getting other items that can help you have better slumber. These include socks, earplugs and eyewear for sleep.

2. Create and follow a bedtime routine.

Bedtime routines are part and parcel of childhood. If you want to sleep better, you need to make and follow one even if you’re an adult.

A bedtime routine helps your body train itself to fall asleep and wake up at certain times. Because of this, you can ensure you get the recommended hours of sleep every night.

The most important part of a nighttime routine is going to bed and waking up at the same time every day, including weekends. This strategy helps your body follow a healthy sleep-wake cycle.

Include time for winding down before sleeping. Spend 30 minutes to an hour preparing for bedtime. You can do this by reading a book, listening to soothing music, meditating, doing simple stretches, or writing in your journal.

3. Invest in a new mattress and bedding.

An unsupportive mattress and uncomfortable bedding can cause you discomfort and restlessness, which can lead to poor sleep quality.

Replace your old mattress with one that provides good back support. Also, invest in new pillows to ensure they suit all your sleep positions.

Additionally, choose new bedding that you are comfortable using and gives you the right temperature at night.

4. Create a sleep-friendly bedroom.

Aside from upgrading your mattress and bedding, there are other things you can do to make your bedroom more relaxing and conducive for quality sleep.

Here are some tips:

• Ensure your bedroom is well-ventilated since a cool room is usually more comfortable and better to sleep in than a warm, stuffy one.
• Install curtains or blinds that block outdoor light and turn off any devices that give out artificial light, such as your TV. Also, place your electric alarm clock out of view and put your phone and tablet face down.
• Wear earplugs and put your devices on silent to avoid getting distracted and woken up by calls, messages and notifications.
• Play gentle music, white noise, and other ambient sounds, such as rainfall or a waterfall, since they can help you relax and fall asleep faster.

5. Improve your diet and eating habits.

Incorporating certain foods into your diet can help you have better sleep at night. Examples of these include fatty fish, turkey, milk, kiwi, almonds and pumpkin seeds.

These foods contain tryptophan and serotonin, chemicals that help the production of melatonin, the hormone that promotes sleep.

Also, avoid eating heavy meals and sugary foods and drinking caffeinated beverages at least two hours before your bedtime to help you sleep faster and better.

6. Exercise regularly.

Working out regularly can improve your health and sleep at the same time.

Take brisk walks, jog or ride your bike, and engage in other forms of aerobic exercise daily. You can also try yoga and Tai Chi to calm your mind, reduce stress and work out your body simultaneously.

However, avoid engaging in physical activities too late in the day or near your bedtime. The stimulatory effect of exercise can increase the production of epinephrine and adrenaline, hormones that can make you feel more alert, which can prevent you from sleeping.

When you want to improve your quality of sleep and health at the same time, ensure you’re on the right path by following these tips.

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