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Whether you’re the kind of person who tends to get fantastic sleep all the time or you’re a routine insomniac, improving the quality of your sleep is something that everyone can pay a little more attention to. Getting better sleep is a part of the foundation of your overall health. Most adults need somewhere between seven and eight hours of sleep each night, and those hours are valuable! Anything you can do to make those hours better, you can give a try. Of course, different methods work for different people, but you can find something that works for you. Here are some easy ways to get better sleep.
1. Have a Routine
Having a bedtime routine that helps you wind down every night can help get your body and mind ready for rest. Whether it involves taking a shower, doing some stretches or even reading a book, finding a routine that works for you can make your sleep better.
2. Wake Up At the Same Time Every Day
Aligning your body clock with the actual hours of the day can do more than you might think. Even on the weekends, trying to wake up at the same time every day can get your body used to a routine and improve your REM cycles.
3. No Caffeine Before Bed
Although the timing itself depends on when you tend to go to sleep, the general rule of thumb is to avoid caffeine at least six hours before you head to bed. Even if you don’t feel the buzz by then, it can still linger in your system and keep you up.
4. No Screens Before Bed
Much like caffeine, blue light from screens can actually keep you awake, even if you’re trying to head to bed. Try unplugging and putting the screens down before bed, and you might notice an improvement in sleep.
5. Kick the Nap Habit
Naps might be satisfying in the moment when it comes to getting the rest you need, but they can actually throw your sleep schedule off come bedtime. Specifically, napping after three in the afternoon can make most people a bit wired in the evening, so if you must get a little extra rest, try to find time in the morning or early afternoon.
6. Cool Down
You may already know this, but it’s actually easier to get to sleep in a colder environment, and this is actually backed by science! Although everyone is different, setting your thermostat around 70 degrees tends to be the sweet spot for dozing off.
Even if you don’t tend to be a big meditator, trying out a little meditation before you head to bed can help center you and find a bit of relaxation. Even just meditating for a few minutes can help relax you enough to get better quality sleep.
Getting Better Sleep is Easy
There are so many ways that you can improve your relationship with rest — from cutting caffeine to meditating before you turn in for the night. No matter which method you choose, you can always figure out a system that works for you, and that will help you snooze the night away!
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