10 Ways to Sleep Better Without Even Trying
Stop waking up on the wrong side of the bed. We’ve determined 10 ways you can sleep better without even trying, so you can wake up feeling refreshed—not like you want to punch someone in the face. Even if you’re not a morning person, we’re sure the following tips will make you more cheerful when it’s time to get up.
Exercise is fantastic for your heart and helping you sleep. You don’t have to go overboard either. Sleep.org reports that as little as 10 minutes of aerobic exercise per day can improve your sleep quality by leaps and bounds. How? By releasing endorphins to decrease stress and regulating body temperature so you don’t wake up sweating. Try to get your heart pumping during the day—avoiding exercise within two hours of when you want to go to sleep—to improve your slumber.
Catch better zzz’s just by sleeping next to certain flora. Jasmine, for instance, reduces stress and depression. Many other air purifying plants like the snake plant also help in different ways—by converting carbon dioxide into fresh oxygen during the night. Bring some of these plants into your bedroom so you can breathe and sleep better.
3. Use a White Noise Machine
Do you wake up at the drop of a pin? Get a white noise machine. Ambient noise provides a backdrop for other subtle sounds in your home that could interfere with REM.
4. Eliminate Blue Light
Blue light, emitted from all electronics, has been shown to keep people awake. That’s because these rays stimulate the brain. You can buy blue light reducing glasses if you like to watch the nightly news, play video games, or send emails before bed.
5. Read Before Bed
Bedtime stories aren’t just for kids. Opening a book for just six minutes has been shown to improve sleep quality and help you feel well rested by reducing stress.
6. Utilize Sunlight
Rise and shine—literally. Instead of relying on an alarm clock, which can jolt you out of REM and leave you feeling groggy all day, try using the sun as a wake-up call. Every living thing is programmed to respond to the sun’s light. So leave your curtains open and see if you start waking up naturally when the sun peeks through your windows.
7. Avoid Caffeine After 4:00 P.M.
Caffeine is a stimulant, meaning it keeps your brain and nervous system wired. Cut out caffeinated soda, coffee, tea, chocolate, and energy drinks after 4:00 P.M., so your body has enough time to calm down before bed.
8. Drink Chamomile Tea
The word “chamomile” even sounds sleepy. That’s because this flower contains the compound apidenin that calms the nervous system, decreases stress and anxiety, and helps you drift off to dreamland. Try sipping one to two cups of chamomile tea 30 minutes to one hour before bed to sleep soundly.
9. Invest in a Better Mattress
How old is your mattress? If it’s more than 10-years old that could be why you’re not sleeping so great. Consider a memory foam topper or a Tempurpedic bed to reduce shock from animals jumping on the bed or your partner tossing and turning. These foam mattresses even regulate temperature to keep you cool.
10. Run an Air Purifier In The Bedroom
Air purifying plants do wonders for your health and sleep, but you have to buy a handful in order to make a dent in your home’s air quality. Get more bang for your buck by purchasing an air purifier. Read about how air purifiers improve sleep by reducing allergens, congestion, and more.