The Ultimate Guide on How to Sleep Better: 25 Things You Need to Follow

The things you eat before going to bed are what can make or break your sleep! Just like your weight, the amount of fat, calories, or ingredients found in your food can make you feel groggy when you wake up or have you awake for hours. That's why it's recommended for people to eat at a particular time before sleeping (we'll be getting to that in the next section) and to eat right!

While you shouldn't eat a huge meal before you go to bed, there are certain light snacks and food that help you sleep quicker.

You now know what to eat before sleeping, but how about the time you should sleep after munching on your snacks or main meal? Like what I said, you shouldn't be eating too close to bedtime as this aggravates your stomach!

As much as possible, eat at least three to four hours before bedtime. This allows time for your stomach to digest food while you are active. If you need to eat, only opt for a small snack an hour or two before you sleep.

Exercising before sleeping can get you tired, but it may end up energizing you more or burning you out, causing pain in the morning. So I wouldn't go for vigorous exercise here, but an exercise that helps you wind down, such as yoga or walking. Light bodyweight exercises like squats or stretching can help with your oxygen and blood circulation too, which promotes better sleep. Test out different exercises every night to see which one works for you the best.

To sleep, your body temperature will need to drop for you to sleep slightly. And with a hot soak, you won't only feel relaxed, but once you step out, you cool down fast and mimic your body's natural drop in temperature your brain would do as both mind and body get ready to sleep. Studies have shown that a warm bath before sleeping can help people fall asleep fast and with the quality sleep needed.

Smoking contains nicotine, which has a host of side effects when taking too much. One of them is lack of sleep! So if you are smoking or taking any vices such as drugs or alcohol (as an attempt to sleep), stop it immediately and start your journey to quitting it permanently. While alcohol can help you sleep, it leaves you groggy and with migraines in the morning. Also, the side effects of taking these vices are dire.

If you have difficulty sleeping and none of the tips I mentioned can't be of much use, then it might be an underlying condition that needs to be treated immediately, may it be a physical or mental condition. Visit your doctor to see if he will provide any medication. Supplements and vitamins will work as well, as you can find melatonin supplements that help get you to sleep in less than an hour.

Essential oils contain the scents that help promote relaxation, which results in better and quicker sleep. I would recommend you to try lavender, cedarwood, orange, or valerian oil, all of which help reduce stress and anxiety to allow a nice and deep sleep.

You can allow these scents to waft in the air by using an oil diffuser, a scented candle, or to spritz a bit on your pillow (not overpower). You can also spritz some on yourself or use it as a bath

While planning the next day doesn't help you get tired or sleepy (well, that depends!), it can have you get something to look forward to once you get up. Planning your day can help put your mind at ease, so you already know what to do once you get up rather than scramble or think about it the whole night. So while you are taking a break from work or having dinner, plan your next day. Even just a rough idea will do.

You will need to make sure that your bedroom is safe and comfortable enough for you to sleep. Make sure that you turn down the lights and set the room at optimum temperature for you to stay warm and cozy under the covers. Also, it should be clean and without clutter. After all, doesn't the mess stress you out and make you want to clean it up?

Keep your bedroom neat, tidy, and looking comfortable for the eyes. That way, you are less stressed, and you have more space to do your nightly rituals to relax.

While you may want the softest bed and pillows, that's certainly not the case! You will need something that isn't hard or stiff, but not too soft. It should be in the middle and helps support your whole body, especially your back and neck. I would recommend you to get beddings made out of memory foam, which are hypoallergenic (so no migraines or colds) and comfortable enough for you to sleep well while your body is well supported (meaning, no more pain!).

You may want to consider changing your mattress or pillows, which should be done at least once every six months.

While this may not help you sleep better as much as the other tips do, it does give you the reassurance that you will wake up in the morning on time, which lessens the stress and have you sleep peacefully.

As much as possible, set the alarms after eight hours of full sleep, so you won't risk the chance of waking up groggy and without any energy at all. It's important to fix your sleeping schedule and create a consistent one to follow every day.

Like what I said, your room should be comfortable for sleeping. While light can have you wake up better, darkness can help secrete melatonin, which is a sleep hormone that encourages you to rest. So as much as possible, keep ALL the lights off. Practice not using a nightlight, as this may be another reason as to why you aren't sleeping as well and quickly as usual.

If you can't sleep without the nightlight or have a partner who needs the light, then opt to use a sleeping mask that covers all forms of light.

Just like what I mentioned about the lights, the blue screen that comes from your phone or television would keep you up at night. Plus, the stressors coming from watching the news or working on your phone when in bed will have you anxious and up at night the whole time. You can either read a book or listen to relaxing music (which I'll be talking about in the next section). But as much as possible, put your gadgets down and relax, please! It's for your sake because you need the rest of whatever is happening at work or school.

You might be surprised to hear that sleeping nude can help you sleep quickly and with quality. That's because you regulate your temperature when you have no clothes on. When you do this, use blankets and comfortable bedding to keep you warm, staying a bit on the cool side.

Keep your arms and head out of the blanket unless it's very cold. You may want to keep one extra blanket nearby, just in case. And if you don't want to sleep nude, loose cotton pajamas can work as well.

While many people sleep without music or any noise, there are certain things people want to hear when sleeping. Go for soothing tracks, such as nature sounds (waterfall or rain), or white noise. You can also try ASMR, which are whispers that help ease anxiety to allow you better sleep. For me, classical music works wonders. Instrumentals without the upbeat or high pitches, too.

Avoid listening to anything upbeat, such as the television, radio, or pop and rock songs.

Do you have a pet? Whether dog or cat, the fur may aggravate your allergies, which results in you having discomfort and difficulty getting to sleep. Plus, the constant movements your pet would do in bed results in you not being able to rest as peacefully as you expect. So as much as possible, keep your pet sleeping on the floor or outside, with a cage or comfy dog bed.

Not only will this help with your allergies, but you won't need to worry about sprawling all over the bed in your preferred position.

If you are sleeping with your parent, partner, or sibling, then it may be tough getting some good sleep. That's why it's best to talk about it with your sleeping buddy. Lay down some rules and enough space for both of you to breathe. Know both of your problems and how to remedy it. For example, if your partner snores or talks in their sleep, then invest in earplugs and have them checked for sleep apnea. If they are kickers, give them more space for them to wiggle in.

You'll need to set your alarm before sleeping. But once you hear your alarm sound in the morning, do NOT hit that snooze button! Immediately get up, stop the alarm, and head on with your daily activities. By doing this, you are now ready for the day. Even forcing yourself up will help practice your body, letting it know what time it needs to wake up. That way, you get to sleep earlier and wake up when you are supposed to.

Set your alarm at one particular time every morning to have your body used to it.

The problem with sleeping is that people have too much light, which has them stay awake. Melatonin, the hormone that regulates your sleep, secretes more when it's dark and less under light. So through the sun, you are more alert and less sleepy! So if you want to stay awake and feel even more energized, then get a good amount of natural light. The light shining on your face won't only wake you up, but you'll feel more active and open for the day ahead.

Opt to work and exercise in the morning or afternoon, when the sun is shining bright. This is where all the motivation comes. 

Nothing wakes a person up better than a splash of water in the face. While it doesn't matter what time you shower or wash, it does wake you up in the morning. It helps you meditate and think before you start your day. Plus, it decreases inflammation and stress. Through showering in the morning, not only will it perk you up, but it will also have you look and feel clean. So the moment you get up (if you don't exercise), shower. Or at least wash your face to get those sleepy eyes to open up properly!

Exercise certainly does wake you up in the morning because it gets your blood pumping that burn that keeps you happy for hours! But did you know that exercising after you wake up can also help you sleep better come night time? This is because of you being able to reduce the number of diseases which affect your sleeping. Also, exercise will help you get energized during the day and wind you down once you are ready to sleep at night.

Even just a quick run, a home workout, or a ten-minute walk, once you get up, will do wonders!