10 Tips To Get Better Sleep At Night

1. Increase bright light exposure during the day

Exposure to sunlight during the daytime produces outstanding results and helps regulate your body clock to wake up at a consistent time.

Bright light is essential as it energizes you and helps you become aware of the right time to wake up. Exposure to bright light during the day can improve sleep quality by up to 80 percent.

2. Reduce blue light exposure in the evening

Blue light exposure is beneficial during the daytime but not in the evening. Evening exposure to blue light can have a negative effect and is a major obstacle to better sleep.

Avoid using or limit contact with blue light sources, such as computers and smartphones, in the evening to protect your sleep quality.

3. Avoid consuming caffeine late in the day

Drinking caffeinated beverages later in the day can disrupt your sleep. Caffeine stimulates the brain, making it harder to fall asleep. Avoid consuming caffeine in the latter part of the day to help maintain good sleep quality.

4. Exercise during the day

Regular exercise not only recharges your body and improves blood circulation but also enhances your health and supports a consistent sleep cycle.

Daily exercise can reduce insomnia symptoms, which are often difficult to treat in adults. Morning or afternoon exercise is ideal to encourage an active body during the sleep cycle. Avoid exercising right before bedtime, as your body needs to conserve energy for restful sleep.

5. Perform breathing exercises

Breathing exercises can help you achieve sound sleep at night. Here are some exercises you can try:

Bhramari Pranayama

• Close your eyes and breathe deeply in and out.
• Cover your ears with your hands.
• Place your index fingers above your eyebrows and the other fingers on top of your eyes.
• Slowly breathe out through your nose, keeping your mouth closed, and make a humming sound.
• Repeat the process five times.

Buteyko Breathing

• Sit on the bed with your mouth gently closed and breathe naturally through your nose for 30 seconds.
• Take slightly deeper breaths through your nose.
• Gently pinch your nose with your thumb and forefinger while keeping your mouth closed until you need to breathe again.
• Continue breathing in and out through your nose with your mouth closed.

6. Keep in sync with your body's circadian rhythm

The circadian rhythm is a 24-hour cycle in which your body regulates wakefulness and sleep. Maintaining a consistent circadian rhythm helps ensure better sleep quality.

Tips to keep your circadian rhythm in sync:

• Follow a proper sleep schedule
• Exercise daily
• Get natural light exposure
• Take only short naps
• Avoid caffeine in the late part of the day
• Limit blue light exposure at night

7. Aromatherapy

Aromatherapy uses essential oils to promote relaxation and improve sleep quality. Effective essential oils for better sleep include:

• Lavender: Relaxes the mind and soothes the mood.
• Bergamot: Improves mental health and lowers blood pressure.
• Chamomile: Reduces anxiety and inflammation and can help with insomnia.

8. Drink bedtime tea

Bedtime teas provide comfort and help you fall asleep more easily. Some effective options include:

• Lavender: Calms the nerves and brain
• Bergamot: Lowers blood pressure
• Chamomile: Reduces anxiety
• Cedarwood: Reduces anxiety and prevents early waking
• Clary Sage: Helps reduce depression and improves alertness

9. Optimize your bedroom for better sleep

• Use a comfortable mattress and bedding
• Dim the lights or eliminate them to encourage peaceful sleep
• Keep the room temperature neither too hot nor too cold
• Use calming colors in the room
• Keep the room tidy

10. Take a relaxing bath or shower

Taking a bath or shower before bed helps you fall asleep faster. A warm bath lowers your body temperature, signaling your body that it is time to sleep.