How To Get A Better Night's Sleep

It’s no secret that getting a good night’s sleep is one of the keys to a healthy and happy life. Like a light bulb that never gets turned off, humans are prone to burnout if they don’t catch at least seven hours of shut-eye per night.

In a modern world filled with relationship and money struggles, aches and pains and good old-fashioned overstimulation, it can sometimes be pretty bloody difficult to get to sleep. However, there are some techniques you can try to improve the situation.

There’s a reason we chug a cup of coffee in the morning. It’s called caffeine and it’s supposed to keep us awake during a hard day on the tools, not when we're trying to turn in for the night. Try to have your last cup at least six hours before you turn in for the night.

Yeah, everybody loves a beer now and then, but according to the Sleep Foundation, despite being a depressant, too much alcohol can disrupt your sleep cycle. In fact, according to a study conducted in 2018, even a small amount of alcohol (fewer than two servings of alcohol per day for men or one serving per day for women) decreased sleep quality by 9.3%. To reduce the risk of sleep disruption, try having your last drink at least four hours before bed.

Seems obvious, but it needs repeating. Our bodies are pretty good at letting us know when something is up, particularly if we’re feeling sleepy, so make sure you listen to it! It can be frustrating to find yourself wide awake when it’s your typical bedtime, and the frustration of tossing and turning could actually be keeping you awake. If you’re not tired at bedtime, try reading for 30 minutes or meditating to help your body unwind and induce that sleepy feeling.

If your stomach is telling you that it’s hungry, or that you’re too full, it’s probably not a good time to go to bed. Experts reckon you should give your body at least two hours to digest your last meal before hitting the hay. However, that doesn’t mean you should skip dinner, as being too hungry to sleep is a thing too, as a happy digestive system can help you get a good night’s sleep.

It’s no secret that exercise makes your body tired, and regular physical activity has been proven to generate better, deeper sleep. Start exercising daily, even if it’s low impact like walking.

Keep in mind, though, that exercising too close to bedtime can have the opposite effect, as once the endorphins kick in you’re going to feel alert for longer which will hinder your chances of getting a good sleep. According to Healthline, you should aim to end your workout at least 90 minutes before bed, so your body has enough time to wind down before bed.

Creating a clean and calm environment in your room is a great way of ensuring a sound night's sleep.

If that's not possible, a naturally, cool, dark and quiet room can be created with earplugs, a sleep mask and/or air conditioning.