There is nothing better than a good night’s sleep. For many of us, it’s as simple as creating a comfortable environment that we can simply relax in before drifting off. However, it’s not uncommon for some to struggle with consistently getting adequate rest each night.
Knowing how to get better sleep can significantly improve your health and wellbeing as sleep is just as vital as a balanced diet and regular exercise. The experts in bamboo bedding, we’re here to outline seven tips to sleep well that you can easily implement into your daily routine.
7 Tips for Sleeping Well
1. How to Get Better Sleep with Sunlight
Your body has an internal clock known as your circadian rhythm. It acts as a signal for your body throughout the day, especially when it is time for sleep. Getting enough light exposure also regulates your hormones and energy levels throughout the day.
Most people will find they feel more energetic during specific periods of the day and less energetic in others. Your circadian rhythm dictates part of this. Getting an adequate amount of natural or bright light helps to keep your natural circadian rhythm in tune. Not only will daily light exposure help you sleep better at night, but it will also improve your daytime energy levels.
So, how to get better sleep with natural sunlight? Make sure you get a few hours of daylight a day. This could be as simple as getting out of the house on the weekend or working by a window or well-lit area during the week.
2. Reduce Screen Time at Night
Significant amounts of screen time, overstimulation and blue light exposure can be detrimental to the quality of your sleep. Screens, predominantly within our phones and computer screens, emit blue light. When our eyes take in blue light, it signals to our body that it is daytime and disrupts our body’s melatonin production, a hormone that helps us sleep. When this happens at night, we feel less tired and find it harder to fall asleep.
To reduce the effects of blue light, there are a few methods you can use:
Stop using your screens 1-2 hours before going to bed. This will reduce your blue light exposure and help you wind down by choosing other relaxing activities instead.
Use an app or filter on your device to reduce blue light emission.
Use blue light blocking glasses. These will filter out blue light if you still need to work at night.
3. Invest in Quality Bamboo Sheets
Many people find that they sleep better in hotels. The reason? Most hotels have great beds and fresh sheets. Having a good pair of sheets on your bed can lead to a better night’s sleep. Natural soft bamboo fibre sheets help you relax and feel comfortable at the end of the day, helping your fall asleep quicker. Our 100% Organic Bamboo Sheet Set provides soft and comfortable bedding that aids in a great night’s sleep.
4. Watch Your Caffeine Intake
This tip on how to get good sleep doesn’t require you to give up your caffeine consumption completely, but you should be smart about how and when you are consuming caffeine.
For many, a cup of coffee or caffeine hit is a daily ritual. But as a stimulant, consuming caffeine in the afternoon may make it harder to fall asleep at night. Drinking caffeinated beverages earlier in the day will allow the caffeine to metabolise through your body and reduce its stimulating effects when you are ready to go to bed. Additionally, the amount of caffeine you are having will also affect your sleep. If you are having multiple cups of tea, coffee, or other caffeinated beverages, reducing your total intake would most likely improve your sleep quality.
An expert’s top tip on how to get better sleep: Reduce your total caffeine consumption and have it earlier in the day.
5. Maintain A Consistent Sleep Schedule
How to get better sleep without any major habit changes? Stick to a consistent sleep schedule.
Having a consistent time to sleep and wake up is an easy way to improve your sleep quality. A consistent sleep schedule will allow your body to fall into a natural rhythm and regulate hormones associated with energy levels and sleep. As a result, many people who do this fall asleep quicker and feel more energetic when they wake up.
6. Regular Exercise
Our tips to sleep well also include using exercise to your advantage. Apart from the many other health advantages, regular exercise will also help you sleep better. Getting your heart rate up during the day will help you fall asleep easier and improve your sleep quality. These two go hand in hand, as getting a good night’s sleep will aid in recovery and boost your energy levels for your next workout.
7. Create an Evening Routine
For those with busy days wanting to know how to get good sleep, having an evening routine can be a game-changer. An evening routine allows you to wind down after a busy day and establish a set of activities to help you get better rest. So, how to sleep well with an evening routine, you ask?
- Choose activities that help you relax and wind down, such as: Having a small snack and herbal tea
- Taking a warm bath or shower
- Listening to relaxing music
- Perform light stretches
- Read a book
- Create a comfortable bed