We’ve all been there before.
You wake up to go to work in the morning and you’re absolutely exhausted due to lack of sleep. Throughout your day, you’re extremely tired and have a hard time focusing on what needs to be done because of it.
Then, nighttime arrives again, and for whatever reason, you can’t fall asleep. This means the next day is just as bad as the previous, if not worse, making your life that much more difficult.
If this sounds like you, and you’re looking for a guide on how to get more deep sleep in your life, you’ve come to the right place!
In this article, we’ll breakdown 9 tips and tricks that you can use to help yourself sleep better, and for more time, allowing you to function at a high level.
We’ll also tell you when it’s time to go see a specialist as well as some basic lifestyle changes and nightly routine ideas that you can use to improve your sleep!
Now then, let’s get started!
1. Create a Sleep Schedule and Stick to It
Before you look for ways to improve your sleep schedule, you first need to make sure that you have a sleep schedule in place.
It may sound trivial, but something as simple as having a set bedtime, or a time that you’re lying down in bed, can improve your current sleep schedule greatly.
Even if you’re not tired at 10 PM, getting in bed and shutting down can help you give your body the rest that it needs in order to function properly the next day.
Once you have a sleep schedule, be sure to stick to it. Not doing so, even for just one or two nights in a row, can really turn your world upside down, leaving you in the dumps.
2. Practice Relaxing Bedtime Rituals
There are certain things that you shouldn’t be doing right before bed if you want to get a good night’s rest.
Watching an exciting movie or working out, for example, isn’t the best idea if you’re trying to go to sleep in the next few hours.
The best way to make sure your body is relaxed in time for bed is to practice relaxing bedtime rituals. Things like reading, listening to relaxing music or podcasts, or practicing meditation can help you wind down before it’s time to close your eyes for the night.
Bright lights, especially those emitted from your phone and television screens, should be avoided. A small bedside light, so you can read a book before bed, is more than okay.
3. Avoid Naps During the Day
If there’s one thing that can throw your entire sleep schedule for a loop, it’s a long nap late in the day.
Sure, naps are great for catching up on missed sleep, allowing you to power through the rest of your schedule. But if you’re sleeping the way that you should be, you shouldn’t need naps, especially later in the afternoon.
If you can, try to avoid naps completely. If that’s not an option, or you’re struggling one day, a short 30-minute nap early in the afternoon is okay, as it shouldn’t affect your ability to sleep later that night.
4. Start Exercising on a Routine Basis
The importance of an exercise routine for your overall health cannot be overstated.
Exercising on a regular basis can make you a much happier and healthier human being, making it that much easier to fall asleep at night.
Like creating a sleep schedule and sticking to it, exercising on a routine basis takes a lot of mental focus in order to be successful.
But if you make it a priority for yourself and your life, you should be able to get great results, enabling you to sleep the way that you want to.
5. Make Healthier Choices With Your Diet
Routine exercise and a healthy diet truly go hand in hand.
One just doesn’t work as well without the other, which is why it’s important that you eat healthy in order to get the best results.
Like routine exercise, there is a number of awesome health benefits to eating healthy. One of the biggest of which is that it will make you a happier person, which is more than enough reason to make a big lifestyle change.
A proper diet, of course, can make you sleep better at night, too. This is especially true if you’re making good choices in the evening and at night by avoiding heavy meals, caffeine, and sugar before bedtime.
If you need an extra boost, there are tons of awesome vitamins for sleep out there that are worth checking out. With that being said, these only work well if you use these as supplements and not as a replacement for a healthy diet.
6. Evaluate the Way Your Room Makes You Feel
It might not seem like a big thing on the surface level, but the way your room makes you feel is an important part of sleeping well at night.
Because if your room makes you stressed, or doesn’t allow you to relax, it’s unfair to ask yourself to try to sleep well in it every single night.
There are more than a few triggers that can make your sleeping environment not good for sleeping.
Having a space that is cluttered is, without a doubt, the most common of those issues. That is why it’s important to keep your space clean and organized.
If you can, try to keep anything related to work out of your bedroom, or at least away from the side of the room where your bed is. That will allow you to take your mind off of work and relax at night, which is important in the hours leading up to going to sleep.
7. Turn the Lights off Hours Before Bed
We touched on this earlier, but in order to get relaxed before bed, you need to turn off the lights a few hours before it’s time to go to sleep.
Doing this will allow your body to recognize that it’s bedtime, which will help you shut down and relax so you can get a good night’s rest.
So, at what time should you turn off the lights before bed? We recommend a good two hours before you plan on closing your eyes and trying to sleep.
Don’t forget that your smartphone screen should be avoided during that two-hour window, too.
8. Be Careful With What You Consume Before Bed
While we’ve already broken down the importance of a healthy diet for sleep, what you eat before bedtime deserves a bit more time dedicated to it.
It can’t be overstated just how important what you do in the hours leading up to bedtime truly is. And anything outside of water, or a few healthy snacks, is most likely going to affect the way you sleep that night.
Cigarettes and alcohol before bed can be especially harmful to your sleep schedule when consumed at night. Again, caffeine and sugar can lead to you failing to fall asleep until hours after your designated bedtime, which of course isn’t what you want.
9. Don’t Be Afraid to Visit an Expert for Help
If you’ve already implemented everything that we’ve mentioned on this list, and you still can’t sleep well at night, you need to visit your doctor ASAP.
There’s a good chance that you have an underlying condition preventing you from sleeping the way that you should.
Your doctor can also recommend you to a sleep specialist, which can be quite helpful, especially if you have an undiagnosed sleeping disorder.
So, don’t be afraid to visit an expert for help. Let the professionals guide you in the right direction while ensuring that nothing major is wrong with your health.
How to Get More Deep Sleep: A Guide
Well, there you have it! Now you know how to get more deep sleep at night!
By adjusting your daily routine with these tips, you’ll find that you get more deep sleep and in turn, feel much more rested in your day-to-day life!
Remember, a good night’s rest starts with a proper sleep schedule and nightly routine. So, if you don’t have those things in place already, be sure to do so today so you can set yourself up for success.
Proper diet and routine exercise can completely change your life for the better, bringing with it a wealth of benefits. One of those benefits is the ability to sleep longer and harder at night.
If you’ve made all of the positive changes you can, but still aren’t getting good results, a trip to the doctor is in order. That way you can confirm nothing major is going on with your health, as well as be recommended to a sleep specialist for further evaluation.