Updated: Aug 10
Making sleep a priority is one of the best decisions you can make for your health and wellness. Getting enough sleep has been linked to a number of positive outcomes, including preventing weight gain, improving your immunity, and enhancing your memory. Making the time to prioritize sleep is one of the best ways to improve your mental and physical health. Here are five evidence-based strategies for getting a good night's sleep and feeling your best the next day.
5 Things to Help You Sleep Well at Night | Sleep Journal Benefits
1. Eat a Healthy Diet
Improving your diet is one of the most effective methods to help you establish healthy sleeping habits. Pay attention to the nutrients present in your meals. Focus on eating foods that are high in magnesium, calcium, and potassium. Research shows that eating a high-glycemic meal four hours before going to sleep helped people fall asleep more quickly.
*Include a cup of tea from the Sleep Tea Collection to enhance relaxation and calm you before going to bed.
People who exercise during the day have been shown to sleep better at night. According to one study, exercise may raise melatonin levels in the body. Melatonin is a natural sleep-inducing hormone. However, late-night exercise is not recommended since it may have the opposite effect.
3. Relaxation Techniques
Stress affects every one of us to some extent, but it is critical to find strategies for coping with it. Instead of a glass of wine after a stressful day at work, try writing in a journal, practicing yoga meditation, or taking a hot bath. Relaxing activities have been found to help us sleep better at night.
4. Get Comfortable
Make your bed a cozy haven by choosing quality bedding and sheets. According to one study, lowering the temperature and ensuring that your bedroom is dark and quiet might help you get a better night's sleep. If you need to block out noise, consider wearing earplugs or using a sound machine. Create a relaxing space and avoid using technology before going to sleep.
Best Pillows of 2022[*]:
Best Overall Pillow: Coop Home Goods Adjustable Pillow
Best Value Pillow: Amazon Basics Down Alternative Pillow 2-Pack
Most Comfortable Pillow: Layla Kapok Memory Foam Pillow
Best Sheets of 2022 [*]:
Most Popular Sheets On Amazon: Mellanni Bed Sheet Set
Best Value Sheets: Danjor Linens Queen Size Bed Sheets Set
Best White Sheets: Hotel Sheets Direct Bed Sheets Set
Best Linen Sheets: Sijo Premium Stone Washed 100% French Linen Bed Sheet Set
Best Eco-Friendly Sheets: Olive + Crate Cooling Eucalyptus Sheets
5. Avoid Caffeine Late in the Day
While a cup of coffee may help you wake up in the morning, research shows that avoiding caffeine after lunchtime may help you sleep better at night. Caffeine also prevents you from obtaining high-quality rest by disrupting deep sleep. Remember that improving your sleep is a process. While following these best practices will help, it is important to take small steps and build up your new habits gradually.
Benefits of Keeping a Sleep Journal
A sleep journal (or tracker) is a sort of diary for your sleep habits. According to the Mayo Clinic, keeping a sleep journal can improve the way you feel. Sleep journaling can help you discover insights into your sleeping habits, which may help you to get a better night's sleep.
Writing in a sleep diary can help you detect recurring patterns and behaviors that impact your sleep quality. For example, if you notice that your best sleep happens between 10 pm and 6 am, but you regularly stay up later than 10, it might be time to reduce screen time so you can get to sleep earlier.
Try our sleep journal for 30 days and see how it can improve your sleep quality!