How to Get Good Sleep? - 10 Tips and Tricks

We all know sleep is the Holy Grail for good health. But how many of us can guarantee that we are getting enough zzzs each night?

From weekend hangout sessions to urgent deadlines, there are a variety of reasons that negatively impact our sleep. And, this impact can be seen almost instantly. Whether it's waking up groggy or the unnecessary irritation that you feel, it can all be because of incomplete slumber.

Today, we take a closer look at how to get good sleep with the top ten easy-peasy tricks and tips. So, let's dive right in!

Why Do You Need Proper Sleep?

If you think compromising on your sleep is okay, you are wrong! Here are a few reasons why you need good sleep.

• It repairs tissues, builds muscle, and synthesizes protein for cellular repair.
• It strengthens your immune system so your body becomes a fortress against any infections.
• It keeps your hormones in check and improves your metabolism.
• It balances insulin and produces glucose as it should so your sugar levels remain stable.
• It keeps your blood pressure under control and reduces any cardiovascular risks.
• It reduces the risk of mental health disorders, such as anxiety or depression.
• It improves your cognitive function, such as strengthening memory.
• It improves focus, and concentration, and boosts efficiency.
• In children, it promotes healthy growth and development.
• It helps you recover faster from any injury or physical exertion.
• It detoxifies the brain by activating the glymphatic system to clear waste products like beta-amyloid.

So, if restless nights have become a norm, take a look at how to get good sleep hassle-free.

Top 10 Tips and Tricks to Get Good Sleep

Here are the top 10 sleeping tips you need in your life today!

• Invest In a Good Mattress, Pillows, and Bedding
• Make Sure the Room Environment Encourages Sleep
• Try Relaxing Activities At Least 30 Minutes before Bed
• Maintain A Proper Sleep Routine
• Don't Overdo When It Comes To Naps
• Be Mindful Of Your Dinner
• No Electronics an Hour before Bed
• Indulge In At Least 30 Minutes of Exercise Daily
• Keep A Sleep Journal
• Try Sleep Supplements

1. Invest In a Good Mattress, Pillows, and Bedding

The first and foremost tip on how to get sleep at night is to invest in a good mattress and bedding. This will make a ton of difference.

A comfortable mattress like The Sleep Company's Smart Luxe Royale Mattress supports your body and reduces aches and pains. Choose pillows that keep your head and neck aligned to prevent discomfort. Finally, soft, breathable bedding, such as cotton or linen sheets, helps regulate your body temperature for a sweet slumber.

2. Make Sure the Room Environment Encourages Sleep

When you are wondering how to get good sleep, one thing you must always keep in mind is to make sure the room environment encourages sleep. It is imperative that you keep your bedroom dark, quiet, and cool. You can use blackout curtains to block out light and earplugs or a white noise machine to reduce noise.

The ideal room temperature is said to be around 65°F (18°C). However, tweak it as per your individual preference. This can be your key to how to sleep well at night!

3. Try Relaxing Activities At Least 30 Minutes before Bed

One of the best tips for good sleep is to try relaxing activities at least 30 minutes before bed. You can engage in anything calming.

The idea is to help you relax. So, some of the ideal activities here include reading a book, taking a warm bath, or doing gentle breathing exercises. Listening to soothing music or practicing deep breathing exercises can also help you unwind.

4. Maintain A Proper Sleep Routine

How to sleep at night easily? The simplest trick is to go to bed and wake up at the same time every day, even on weekends.

When you do this, your body’s internal clock becomes okay. Think of it like fine-tuning your clock so it matches the right time. So, this makes it easier to fall asleep and wake up naturally.

5. Don't Overdo When It Comes To Naps

When we were younger, we ran away from naps and now that we are older, we crave one.

While short naps can be refreshing, long or late naps can interfere with your night-time sleep. So, don't go beyond 20-30 minute long naps. And this should be ideally in the early afternoon. Napping too late in the day or for too long can interfere with night-time sleep.

Also, if you find yourself wanting to nap frequently, it is a sign that you are not getting proper sleep.

6. Be Mindful Of Your Dinner

Sometimes craving comes out of nowhere, especially if you have had a hectic day at work. Then from biryani to burger, you feel like having something scrumptious. But a heavy meal close to bedtime can be a bad idea.

So, how to get sleep at night? What can you do here? Well, make sure you don't overeat as it can cause discomfort and indigestion. And this makes it super difficult to snooze.

Also, try to finish eating at least 2-3 hours before bedtime. Avoid spicy, fatty, or acidic foods that can cause heartburn. Finally, limit caffeine and sugary foods in the evening, as they can keep you awake. Opt for a light, balanced meal with lean proteins, whole grains, and vegetables. If you are ever feeling hungry closer to bed, choose healthy snacks like nuts, fruits, or a good old glass of milk.

7. No Electronics an Hour before Bed

Do you enjoy scrolling through your Instagram reels before bed? Or maybe you like watching movies or TV series until drowsiness takes over. Well, my friend, the blue light from screens like phones, tablets, and TVs can interfere with your body's natural sleep-wake cycle.

This light tricks your brain into thinking it's still daytime. So, it becomes even harder to fall asleep. Instead, spend the last hour before bed doing something relaxing like reading a book, meditating, or simply conversing with your partner or family!

8. Indulge In At Least 30 Minutes of Exercise Daily

Like sleep, physical activity is also crucial for a good night's rest. So, if you are leading a sedentary lifestyle and wondering what to do to sleep better, exercise is the answer.

All you have to do is indulge in at least 30 minutes of physical activity every day. It releases all the necessary hormones and reduces stress and anxiety, which can interfere with sleep. And, exercising doesn't have to be boring. Simply choose the activities you enjoy like walking, jogging, cycling, or yoga. However, try to exercise earlier in the day as exercising too close to bedtime might make it harder to fall asleep.

9. Keep A Sleep Journal

If journaling is something you prefer, a sleep journal is super effective. Here, all you have to do is each night, write down what time you go to bed and what time you wake up. Now that the first step is out of the way, note any awakenings during the night and how long they last.

Also, record activities before bed, such as eating, drinking, or screen time. In the morning, rate the quality of your sleep and how you feel. Over time, you will notice patterns and identify habits that help or hinder your sleep. All this information will help you tweak your sleep cycle as you go.

10. Try Sleep Supplements

How to sleep at night easily and effortlessly? Well, one of the things you can try if all tips fail is to try melatonin supplements. It is a popular choice that helps regulate your sleep-wake cycle. However, you must always consult your doctor first before opting for this option.

If you are looking for something natural, valerian root and chamomile are also known for their calming effects. Always start with the lowest effective dose and take them 30 minutes before bed. But supplements alone won't work. You must maintain good sleep hygiene by sticking to a regular sleep schedule for it to work well.

What Qualifies As Good?

Good sleep is no rocket science! It means getting 7-9 hours of restful sleep each night. And, this is non-negotiable. But good sleep also includes falling asleep within 20 minutes of going to bed, staying asleep through the night, and waking up feeling refreshed and alert.

When you have had a good night's rest, you feel like your best self as soon as you are up. The sleepiness doesn't engulf you. Instead, you feel this renewed energy coursing through you. That's when you know you are getting a good night's rest!

The Takeaway

Now you know how to get good sleep each night, hassle-free. Remember, sleep is paramount when it comes to your health, both mental and physical. And the foundation of good sleep starts with a good mattress, such as The Sleep Company's Smart Ortho Royale Mattress.

This mattress is no memory foam or spring but something better. Designed by DRDO scientists, this uses SmartGrid technology and is made with hyper-elastic polymer. And uses Pro Blend Technology where you also get 100% natural latex.

That's not all. It also comes with super back support, thanks to the Recover Pressure Absorbing Technology. Available in all standard and custom sizes, this medium-firm mattress takes your sleep experience to new heights.

Doctors at AIHA approve of this mattress too! So, if you are still wondering how to get a good night's sleep, this is your answer!

FAQs

1. How to improve sleep quality?

Thinking about how to improve sleep? Well, you must try an amalgamation of tips for better sleep. This includes maintaining proper sleep hygiene, ensuring the room environment is optimal, trying stress-relieving techniques like mindful meditation, and finally, investing in a good mattress.

2. What rules should you follow to get better sleep?

Before you understand the rules of slumber, you must first understand what it means to get a good sleep. This means, 7-9 hours of uninterrupted sleep each night where you snooze within 20 minutes of hitting the sheets. So, a few rules include maintaining proper sleep hygiene, getting enough sunlight, exercising regularly, and sleeping on beds that support your back, literally!

3. How can I get proper sleep?

Some of the things you can try are;

• Ensure your room is cool and dark
• Don't consume a heavy meal
• Avoid alcohol and tobacco
• Restrict caffeine after 2 pm
• Exercise regularly

4. What is the simplest way to have a good sleep?

The simplest way to sleep well is to have a plush and comfy mattress along with comfortable bedding that supports your sleeping position. Next, you need an ideal room environment and must maintain a proper sleep routine.

5. What are some tips on getting enough sleep?

Take a look at the above article where we walk you through the top ten sleeping tricks. They will surely help you out.

6. How to get a healthy sleep?

Some of the top things you can do to get healthy sleep include:

• Stick to a proper sleep schedule
• Indulge in physical activity regularly
• Embrace healthy habits
• Spend at least 20 minutes in the sunlight daily