Helpful ways to get better sleep at night


When you don’t get a decent night’s sleep, you probably spend the next day struggling to stay awake. You likely have difficulty getting work done because you can barely keep your eyes open or focus on what you’re doing. That can be a real issue if you have a job, especially as it puts you at risk of getting fired. Luckily, for anyone having trouble hitting the hay, there are solutions out there that should fix your insomnia problem.

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Spend time in the light

Have you ever wondered why it is that you get tired at night? While the fact you’ve been awake for so many hours is undoubtedly part of it, that’s not the only explanation. You have something known as a circadian rhythm which is essentially a body clock that keeps you awake during the day and asleep at night. It’s influenced by various things, including exposure to light. That means that if you spend more time in bright or natural light in the daytime, you’ll sleep quicker, better, and longer come nightfall.

Avoid caffeine later on

For anyone who has trouble sleeping, coffee is probably a huge blessing. It gives you a caffeine boost that can help keep you focused and awake, even after a bad night’s sleep. However, it’s important not to become too reliant on this drink. While it’s fine to have in the morning, it’s best to avoid it once you hit the late afternoon. The effects of caffeine can last for as much as eight hours, so drinking it later on will likely keep you awake at night.

Focus on relaxation

If you want to help yourself drift off easily, it’s always a good idea to focus on relaxation right before you go to bed. Rather than watching TV or sitting on your phone, you should try reading a book or meditating instead. These activities can help you wind down and prepare your brain to switch off for the night. Things like deep breathing exercises and listening to relaxing music also help make it easier to sleep.

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Have a sleep structure

After spending the week going to bed early, you may well hit the weekend with a desire to stay up late. However, if you want to avoid sleepless nights, that’s probably the last thing you should do. Being inconsistent with your sleeping pattern can really mess up your circadian rhythm and make it harder to fall back into a routine come Monday. That’s also why you should avoid taking long naps during the day. Your body needs structure and stability if it’s going to work correctly.

Start exercising more

People always talk about the benefits of exercise, but there’s a reason for that. Working out can really help keep your body healthy, and that includes making it easier to fall asleep. Studies have found that those who exercise more often are far likelier to sleep better come nightfall. However, before you start making any trips to the gym, remember that working out too late in the day can actually be detrimental. That’s because it wakes your body up and leaves you feeling pumped, making it harder to drift off.

A sleepless night is never fun, but at least there are plenty of ways to avoid it. You just have to find whatever works best for you.