Have you ever wondered, why can't I sleep through the night? Why can't I go to sleep the way my spouse can? Why can't I go to sleep the way my children can? How can I get better sleep at night?
Millions of people who have trouble sleeping don’t realize that their sleep troubles may be a result of not getting enough high-quality sleep.
Your lack of sleep may be one of the biggest contributors to your stress levels, chronic health problems, and lowered ability to perform daily tasks.
When you don’t know how to sleep well, you struggle to focus on the job at hand and work more slowly. You have less stamina for working hard no matter how long the task takes and you’ll be stuck wondering, why can't I sleep through the night?
Overall, your performance and the general experience of your day will suffer from it big time and you’ll again be asking yourself, why can't I sleep through the night?
If you get high-quality sleep, you will have more energy throughout the day to work on your goals, be more creative, have stronger discipline and focus more intensely.
These 3 tips for getting better sleep at night are the key for you to finally get the rest you deserve — once and for all!
How to Sleep Better Tip #1: Take a Warm Bath or Shower
Our sleep and core body temperature are regulated by our body’s biological clock (circadian rhythm).
A typical person’s body temperature changes dramatically during the course of a day, going from its highest in late afternoon(by about 2-3 degrees) to reaching its lowest around sleep time.
Our temperature starts increasing just as we prepare to wake up from sleep.
A warm bath or shower aids blood circulation by sending blood away from the body's core and toward your hands and feet, which can lead to a decrease in overall body temperature.
Two hours before bed, soak in the tub for 20 or 30 minutes. If you raise your temperature a degree or two with a hot bath, the steeper drop at bedtime is more likely to put you into a deeper sleep.
A shower is less effective but can also still work if you have trouble falling asleep.
Taking a warm shower at bedtime to prepare for sleep improves temperature and circadian rhythm, so you can fall asleep more quickly and have a better quality sleep.
Our Max Relax product will also help your mind and body relax.
How to Sleep Better Tip #2: Read an Interesting (or Boring) Book
Have you ever fallen asleep while reading? This is a perfectly natural response to sitting still and not exposing yourself to blue LED light (assuming you're reading a paper book).
It has long been a tradition to read before bed, but for some, this bedtime routine becomes something we only do in childhood.
If you’ve ever wondered, why can't I sleep through the night, then this may be your solution.
In recent times, the interest in reading has soared. Some attribute this to people wanting a new hobby when they are stuck indoors, or an attempt to expand their vocabulary.
However, one key question still stands: can reading before bedtime be beneficial?
Think back to childhood or consider the sleep behavior of your kids (if you have them).
Bedtime stories are a nightly ritual, and many toddlers and young children will tell you that they need to hear a bedtime story or they will have difficulty falling asleep.
There’s no reason this bedtime ritual can’t continue into adulthood, and we can give you 3 reasons why:
- Reduces Stress. By immersing yourself in a good book, you can take your mind off your current situation. One study found that only six minutes of reading reduced stress by up to 68%. The content of the book isn’t important either. It could be fact, fiction or pure trash. As long as it’s amusing to you, that’s all that matters.
- Boosts Brain Power. Reading before bed gives you the opportunity to soak in new information while asleep, which can make you smarter. You don’t have to read non-fiction for the benefits.
- Improves Creativity. Books broaden your mind and take you out of your everyday life. They teach knowledge, introduce you to new people, and can help solve different problems.
If you have chosen to read something dull, it is likely that you can sleep faster than if you were reading something more engaging. So pick out a good (or not so good) book and get to sleep!
You could also journal at night as a way to relax and our Sleep Journal is designed to make that super easy.
How to Sleep Better Tip #3: Drink a Cup of Hot Tea
One-third of U.S. adults sleep fewer than six hours every night, and many of those are suffering from other sleeping disorders like insomnia.
The perfect tea can help relax you and achieve a better night of sleep. Making tea yourself can help you relax, especially at the end of a long day.
To help you sleep better, we recommend a bedtime routine that includes brewing tea. Boil water, let the tea steep for a few minutes, and take in its aroma and the sensation of the warm cup in your hand before drinking it.
This alone can help alleviate stress and promote calmness before bed.
When you’ve finished boiling your water and selecting a favorite mug for tea, it’s time to choose which tea flavor you prefer. There are so many to choose from, but three of the most popular are:
- Chamomile Tea: Chamomile tea is caffeine-free and can help people easily fall asleep, but it also has the anti-anxiety benefits which make it a preferred choice for many.
- Green Tea: Although it contains caffeine, green tea can actually help induce sleep. Containing the amino acid L-theanine, green tea also helps people to feel calm and relaxed before bed. We also recommend finding a decaffeinated version.
- Peppermint Tea: Drinking peppermint tea before bed can help soothe your body and may even help settle your stomach.
Find the tea that works the best for your mind and body and your sleep.
Tired of Tossing and Turning at Night?
Sleeping better is one of the most important things you can do for your health. That's why we have a wide variety of products that can help with sleep relaxation or deeper sleep and if you're not exactly sure what you need, take our chronotype quiz that will help you discover your chronotype, your sleep issues and allow us to create a personalized sleep kit just for you.
If you're looking for some new (and unusual) tips and tricks to improve your sleep quality, check out this post!