America is shockingly sleep-deprived. A CDC study suggested that a third of adult Americans aren’t sleeping as much as they should.
There’s no reason to brag about or shrug off a lack of sleep. Yet even when you try to be more diligent about your sleep hygiene, you find that you are struggling to stay asleep. It’s deeply frustrating to wake up at 3 AM, unable to drift off again.
Are you asking yourself, “How can I sleep better?” Read on as we provide some tips and tricks for sleeping through the night.
How Can I Sleep Better?
Getting good sleep is all about having the right sleep habits. You can’t just hit the hay, close your eyes, and expect to get quality sleep. The key is in setting up the right environment and having the right preparation.
Let’s go one by one through the biggest, most important factors to work on.
Keep a Consistent Schedule
Your body has a circadian rhythm, also known as your body clock. Once your body adapts to this “rhythm,” breaking it can cause trouble. This is why you feel so tired if it’s past your bedtime, even if you slept in that morning.
It’s critical, therefore, that you maintain the same sleep schedule on both weekdays and weekends. This means not staying up late on Friday, and not sleeping in on Saturday and Sunday.
Avoid Caffeine Close to Bedtime
Caffeine is great for waking yourself up in the morning, but it will prevent you from sleeping in the evening. Make sure not to drink hot coffee too close to bedtime. Other caffeinated drinks, such as soda and tea, also have caffeine that you should avoid.
Most recommend avoiding coffee around 10-12 hours before your bedtime.
Set Up a Sleep Environment
The most important part of your sleep hygiene is the place where you sleep. It’s critical that you have a room that is dark and quiet while you’re sleeping. Consider purchasing blackout curtains and noise-proofing your space to improve sleep hygiene.
Make sure the temperature is right as well. A comfortable temperature is one that keeps the room cool, without overheating you in your blankets and sheets.
Prepare to Sleep
Probably the biggest reason people sleep so poorly is because they don’t prepare for it. They stop whatever it is they are doing and go straight to sleep. A little bit of preparation can go a long way.
First, make sure to stay off your electronic devices and screens two hours before bedtime. Instead, read a book or listen to some relaxing music. Take a shower, meditate, or do whatever it is you need to get comfortable.
Sometimes, it helps to have a sleep aid as well. You can try some herbal tea or CBD products. It may be necessary to speak with your doctor about sleep medication.
Improve Your Sleep Today
Do you find yourself saying, “How do I sleep through the night?” You’re not alone. The key is to avoid caffeine before bed, have a healthy sleep routine, and make a comfortable sleep environment.
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