Colin Snow
Struggling to get a good night's sleep? You're not alone. BuzzFeed has published a number of articles offering tips and tricks to help you sleep better. These include advice from sleep doctors and scientists, as well as roundups of reader tips and product recommendations. From creating a relaxing bedtime routine to investing in a new mattress, there are a variety of strategies to help you optimise your sleep environment and improve your sleep quality.
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What You'll Learn
The importance of a bedtime routine
A good bedtime routine can make a world of difference when it comes to getting your mind and body prepared for sleep. A bedtime routine is an intentional and practised set of activities that signal to your body that it is time to wind down and rest.
A bedtime routine can help you establish a consistent sleep schedule, which is crucial for regulating your body's internal clock, or circadian rhythm. By engaging in relaxing activities at the same time each night, you train your body to recognize when it's time to sleep, making it easier to fall asleep and improve your sleep quality.
The activities you choose for your bedtime routine are essential. Some people find reading a couple of pages from a book or listening to calming music or nature sounds helps them unwind. Others may benefit from meditation or deep breathing exercises. You can also try aromatherapy with essential oils like lavender or chamomile, which are known to promote relaxation and improve sleep quality.
It's also important to consider what not to include in your bedtime routine. Reducing screen time before bed is crucial, as the blue light emitted by electronic devices can disrupt your sleep. Instead, opt for activities that don't involve screens, such as journaling or light stretching. Additionally, avoid consuming large meals, alcohol, or caffeine close to bedtime, as these can interfere with your sleep.
By establishing a bedtime routine that works for you, you can improve your sleep quality and overall well-being. A good night's sleep can leave you feeling refreshed, energized, and ready to take on the new day.
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Reducing light and sound
Light and sound are two of the most common obstacles to a good night's sleep. Here are some tips to help you reduce light and sound distractions and improve your sleep quality:
Reducing Light
- Avoid blue light from electronic devices such as laptops and phones before bedtime. Blue light can disrupt your body's circadian rhythm and make it harder to fall asleep. Use blue-light filters on your devices or wear blue-light-blocking glasses.
- Use blackout curtains to block out external light sources. These curtains are specifically designed to reduce light entering your room and can provide a darker environment for better sleep.
- If you need to use a light before bedtime, opt for warmer tones such as orange or red light. These colours are more calming and less disruptive to your sleep.
- Expose yourself to natural light during the day. Getting light exposure during the day can help you sleep better at night and improve your overall well-being. Consider spending time outdoors or using a light therapy box, especially during the winter months when natural light is limited.
Reducing Sound
- Keep your bedroom environment quiet, aiming for sounds below 60 decibels. Sounds above this level, such as loud conversations or appliances, can significantly interfere with your sleep.
- Use earplugs to block out noise. Earplugs are an effective way to reduce sound distractions and can be particularly helpful if you are sensitive to noise or live in a noisy area.
- If earplugs are not your preference, consider a white noise or pink noise machine. These machines produce background noises or natural sounds like rainfall, which can help mask external noises and create a calming atmosphere for sleep.
- Listen to relaxing music, audiobooks, or podcasts before bed. These can help you unwind and distract your mind from racing thoughts. Just remember to set a timer so that the audio turns off during your sleep.
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Alcohol, pets, and hot showers
According to Buzzfeed, there are several factors that can impact your sleep, including alcohol, pets, and hot showers. Here's a detailed breakdown of each:
Alcohol
Drinking alcohol before bed can disrupt your sleep. While alcohol may make you feel relaxed and drowsy initially, it can interfere with your REM sleep, causing you to wake up feeling tired. Alcohol can also disrupt your body's natural sleep cycles and affect the quality of your sleep. Therefore, it is advisable to avoid consuming alcohol close to bedtime to ensure a more restful night's sleep.
Pets
Having pets in your bed can impact your sleep quality. Pets can move around, take up space, and make noises that can disturb your sleep. Additionally, pets may have different sleep schedules than humans, which can further disrupt your sleep patterns. It is recommended to provide a comfortable sleeping space for your pets separate from your bed to promote better sleep for both you and your furry friends.
Hot Showers
While a hot shower before bed may seem relaxing, it can actually be counterproductive for sleep. Hot showers can increase your body temperature, making it difficult to fall asleep. Our bodies naturally cool down as part of the sleep process, so raising your body temperature close to bedtime can interfere with this natural rhythm. Instead, opt for a warm (not hot) shower or bath and finish with a slightly cooler rinse to help your body transition to sleep mode more effectively.
Additionally, here are some general tips for better sleep:
- Maintain a consistent sleep schedule by going to bed and waking up at the same time each day.
- Create a relaxing bedtime routine, such as reading a book or listening to soothing music.
- Ensure your bedroom is cool, dark, and quiet—optimal conditions for sleep.
- Limit screen time before bed, as the blue light emitted by electronic devices can disrupt your sleep.
- Engage in regular physical activity, as exercise can improve sleep quality.
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The benefits of aromatherapy
Aromatherapy is a valuable tool for improving sleep quality and reducing stress, pain, anxiety, depression, and fatigue in adults and the elderly. Essential oils, diffusers, or candles can be used to fill your room with calming scents, helping you relax before bedtime.
There are several ways to experiment with aromatherapy and explore the sleep benefits of different fragrances. One popular method is to use an essential oil diffuser, which creates a long-lasting mist throughout the night. Different diffusers use various methods to release fragrance into the air, and the type you choose may depend on the desired strength of the scent and ease of cleaning.
Essential oils can also be massaged onto the forehead, wrists, and neck, allowing for both inhalation and full muscle relaxation. It is important to dilute essential oils with a vegetable-based oil, such as olive or coconut oil, to prevent skin irritations and allergic reactions. Facial steaming 15 to 20 minutes before bed can also be an effective way to relax and prepare for sleep.
While there is no consensus on the best types of aromatherapy for sleep, lavender has been widely studied and is known for its calming effects. It has been associated with improved sleep, including in people with insomnia. Roman chamomile essential oil has also been found to improve total sleep time in older adults and reduce anxiety when used in massages.
Aromatherapy can be a powerful tool to enhance sleep quality and reduce various physical and mental ailments. However, it is important to carefully follow instructions and consult with a trained aromatherapist, nurse, doctor, or pharmacist before incorporating essential oils into your sleep routine, as they can have adverse effects when combined with certain medications.
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Improving sleep with exercise
Exercise is a great way to improve your sleep, as it releases endorphins, which elevate your mood and reduce stress. This is probably why people who exercise regularly tend to sleep better.
Any form of exercise is beneficial, and there is evidence to suggest that the time of day you choose to do it doesn't matter. However, if you find it hard to unwind and calm down in the evenings, you may want to avoid exercising too late in the day.
Exercising outdoors during daylight hours is a great way to improve your sleep. Light exposure during the day helps you sleep better at night, and natural light can help with Seasonal Affective Disorder (SAD). If you can't get outside, a light box can be a good alternative.
If you're struggling with sleep, you could also try a bedtime routine to help you relax. For example, you could light a candle, listen to a podcast, or try some meditation or yoga.
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Frequently asked questions
Try to engage in a relaxing routine before bed. Light a candle, read a book, or listen to soothing music. Exercising during the day can also help as it releases endorphins and reduces stress.
Alcohol, heavy meals, caffeine, and hot showers can all disrupt your sleep. It's best to avoid these before bedtime.
If you live in a noisy area, consider using earplugs or a white/pink noise machine to block out sounds. You can also try playing soothing music, nature sounds, or a podcast on a timer.
Blue-wavelength light from electronic devices can disrupt your sleep by affecting your body's circadian rhythm. Try to avoid screens at least 30 minutes before bedtime and use blue-light filters or blocking glasses if needed.
Some people find weighted blankets, memory foam pillows, or mattresses comfortable for better sleep. Aromatherapy with lavender or chamomile, meditation apps, and blackout curtains can also aid in falling asleep.
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