Sleep Related

Sleep Better At Night: 5 Tips to Increase Your Sleep Quality

sleep betterMany people would love to sleep better. Sleeping badly throughout the night is a complaint that the majority of adults (and teens) is familiar with. The reason for that is simple – it’s very easy to do things that are harmful for your sleep So you’d do well to avoid these specific things.

But on the other hand, if you know what is bad for sleep and what is good for sleep. Then you can supercharge your nights and wake up with boundless energy! 

So, let’s dive into 5 tips that can give you better sleep at night…

How to sleep better at night: 5 tips

#1 Sleep better by eating right

One of the easiest things to do if you want to sleep more deeply at night is to make the right diet choices. Although it’s important to watch what you eat during the day it gets especially important when it comes to your nighttime eating habits.

For instance:

  • Less fat food eating too much fat food at night can cause your digestive system to overwork during the night. Avoid fatty and greasy foods to give your body a chance to heal and rest at night instead of working to digest your dinner or late night snacks.
  • Get all your vitamins –  for general functioning of your body it’s of vital importance that you get all your vitamins. When you don’t, your body starts compromising on all the important processes that are going on in your body. A lack of vitamins can severely decrease the quality of your sleep.
  • Get your minerals –  minerals such as magnesium are essential for relaxing. So it makes sense that you should get enough of it throughout the day. Get yourself a bottle of high-quality magnesium supplements!
  • Eat light at night –  this also helps to make your digestion go more smooth at night. Eating past the point of being full will make your body spend all its energy on digesting food instead of resting.

#2 Sleep better by being active throughout the day

Your body has a natural rhythm. That means that if you are doing everything in tune with that rhythm, your body will reward you by feeling better and sleeping better.

And your body is primed to be outside and active throughout the day. Simple sunlight can activate your body and shows it that it’s daytime and time to be awake.

The more awake you are during the day, the better your body will take care of the resting part.

So be active during the day and be sure to get ample sunshine to let your body know that it needs to be awake.  If you do this, you’ll find that you automatically become tired at the right time at night.

Note: is the sun not shining? Get yourself a bottle of high quality vitamin D to survive the winter!

sleep quality better
If you want sound sleep at night, be active during the day!

#3 Sleep better by waking up at the right time every day

Another trick that you can use to set your circadian rhythm right is to wake up at the same time every day After doing this for a couple of days, you’ll find that your body automatically starts giving you specific cues at night when it’s time to go to bed.

So if you wake up at 7.30 every morning, your body might tell you around 11 that it’s bedtime. But if you sleep really badly one night or spend a lot of energy throughout the day, your body will maybe already at 10 tell you it’s time to go to sleep.

Waking up at the same time every day is great way to set your circadian rhythm right!

#4 Sleep better by avoiding blue light and stimulation at night

Blue light has a very strong effect on your body. You see, the light that regular screens (laptop, phone, tablet) omit is so-called ‘blue light’.

And this blue light mimics the light from the sun. The effect of this is that, if you’re staring at your tablet or phone in the evening before bed that your body thinks it’s still light outside.

And this halts melatonin production.Which is vital for a good night of sleep.

An easy way to still use your phone or laptop at night is to install a simple program called Flux.

It takes around 2 minutes to install and the pay-off of doing this can be tremendous! Doing this can be a huge game changer in falling asleep at the right time!

#5 Sleep better by getting a better mattress

The last sleep tip for better sleep is to get a better mattress. You know, if you sleep on an old mattress it can harm your sleep quality on 2 ways:

  • The mattress is uncomfortable –  sleeping on an uncomfortable mattress will cause you to toss and turn throughout the night. You will keep searching for the *right* sleeping position at the expense of getting a good night of sleep.
  • Your mattress causes back pains or aches – if your mattress isn’t firm enough it can cause pains and aches in your body. Needless to say, the more you experience these, the worse you will sleep.
back pain sleep
If you’re back hurts because you’re sleeping on the wrong mattress – then you’re sleep quality is very likely to be poor as well.

If you’re curious what mattresses I recommend for better sleep quality, then there are several categories that you can choose between.

  1. Mattresses that help you against back pains.
  2. Memory foam mattresses that offer you the best comfort and support that your body needs.
  3. Luxury mattresses. These can get a bit more expensive, but the extra comfortability is sure worth it!
  4. Get a weighted blanket

If you have any question about which mattresses are the right fit for you and your body, feel free to leave a comment. I hope that all these tips are really going to make a difference in helping you sleep better!

P.S. one of the most effective supplements for sleeping better and being calm in general is L theanine. You can read everything you need to know about the relationship between L theanine and sleep on this page.

By Adrianus

Since childhood I've tried hundreds of little experiments to feel better, learn faster and perform higher (e.g. supplements, sports, psychological tricks, sleep and wacky diets).
After I graduated university in 2016, I basically found that sleep was the #1 factor to improve every aspect of life.
Bad sleep = bad life. I started SleepInvestor in 2017 to share my experiments and thoughts about sleep.

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