Alaska Sleep Education Center

Top 5 Ways To Help You Gain Better Sleep

Posted by Jennifer Hines

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on Nov 30, 2020 1:35:59 PM

Woman getting good sleep.

Everyone wants to have a peaceful sleep at night after a long day of work. But there are some nights when sleep just won’t come, and all you can do is to keep tossing and turning until dawn. 

A good night’s rest doesn’t have to be so elusive. Enumerated below are the top five tried-and-tested tips that can help you have a better sleep.

  • Reduce your screen time before you sleep

People are already accustomed to bringing their phones and tablets with them on their beds. Some spend most of their time scrolling through their Facebook or Instagram feeds before getting their sleep. Little do they know, getting more screen time before their bedtime actually just makes it harder to sleep better or even sleep early. The blue light emitted from your phones, laptops, or TV is especially disruptive. It tricks your brain into thinking it’s still daytime, thus keeping you awake. This also adversely affects hormones such as melatonin, which are responsible for helping you relax and getting a deep sleep.

It’s best that you start an evening routine that can help your brain and eyes relax instead. Turn off your TV and other gadgets at least an hour before bedtime. Instead, keep yourself relaxed by reading a book, journaling, or doing yoga. These activities can help soothe your mind and promote better sleep.

  • Avoid too much caffeine

For a lot of people, it’s hard to go a day without any caffeine in their body. There’s nothing wrong with getting your favorite cup of coffee in the morning if that’s one of your regular body wake up calls. But if it keeps you up at night, it’s time to take a break. Studies have shown that consuming caffeine at least 6-7 hours before bedtime significantly worsens the quality of your sleep. Caffeine stimulates your nervous system and stops your body from naturally relaxing at night. That’s why some people who work on midnight shifts drink caffeine in order for them to stay awake at work. 

If you still want to drink something warm before going to bed, you can take herbal teas instead such as a chamomile herb tea. This tea may help reduce anxiety and induce sleep. You can also mix some CBD oil mixed with your drink since it’s believed to help ease some body pain. How long does CBD take to work? Generally, CBD will take 20 minutes to 2 hours to get absorbed by your body, so it’s best to prepare your drink an hour before your regular bedtime. 

  • Stick to your sleeping cycle

For those who have a very busy schedule, it’s a lot harder to stick to the sleeping schedule that they used to have when they were younger. As much as possible, try to get in the habit of going to bed and waking up at similar times every day, even on weekends. Being consistent with your sleep and waking times can actually aid long-term sleep quality. Some studies show that when a person sleeps at irregular times every week, they’re more likely to develop sleeping problem problems. 

Getting in sync with your body’s natural sleeping cycle, or its circadian rhythm, is an important strategy to sleeping better. If this becomes your habit, you’ll feel more energized and refreshed in the morning, and you might not even need an alarm clock anymore to wake up at the same time every morning.

  • Relax and clear your mind in the evening

It’s inevitable for some people to not be able to clear their minds in the evening. Some people can’t help but bring their work home, inside their bedroom and even in their beds. Doing this is just depriving yourself of a chance to get a good night’s sleep. As a remedy, make it a strict rule for yourself and your partner that your entire bedroom must not be associated with other things that are not necessary for sleeping or napping. Anything that relates to your work should be strictly kept out of the bedroom.

Your bedroom should feel relaxing and not like your office at work. To help clear your mind before hitting the sheets, take a nice, long shower. Spending more time in the shower actually helps you reorganize your thoughts and sets your brain into a calm mood. After showering, you can spend some time reading a book or listening to soft music until you fall asleep.

  • Turn your bedroom into a tranquil and welcoming sleeping space

The first step to having a welcoming bedroom is making up your bed in the morning right after you wake up. Some people are too much in a hurry to get out of their beds due to work that they neglect to fix their beds in the morning. When you get home from work and see your tangled blankets and messy room, you might get even more stressed out. To avoid situations like this, make it a habit to always make up your bed before leaving your room.

It’s also best that you spend time optimizing your bedroom environment. Check the bed and furniture arrangement, noise and temperature levels, and external lights. For your bedroom’s setup, make sure that your bed is the focal point of the room. You can also add indoor plants as part of your décor as houseplants have been proven to be a good mood booster and a stress reliever. They also act as a natural humidifier, making your room smell naturally fresh. Make sure you’re positioned away from the window. The most important factor to maintain is to make sure your bedroom is always clean and neat.


Bottom Line

Good sleeping habits are just as important as your diet and exercise when it comes to achieving a healthy body and mind. Remember, consistently getting good quality sleep can actually decrease your risk of getting heart or brain diseases. There’s no one else who’s in control of your sleep quality but yourself. Thus, don’t deprive yourself of the chance to get a deep sleep to get yourself ready and energized for the next day’s adventures.

If you feel that your chronic sleepiness may be sleep apnea, call the BBB's 2018 Ethical Business of the Year Alaska Sleep Clinic. ASC is the most comprehensive sleep clinic in the state.  Find out how.

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Topics: insomnia, Sleep Tips

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