Sleep Like a Baby with These Top Nighttime Tips

A good night's sleep can often feel out of reach, no matter what you try. But the secret to better sleep might be closer than you think – right in your bedroom. With some simple changes, you can transform your space into a sleep sanctuary and tweak your lifestyle, so that you wake up each morning feeling refreshed and ready to take on the day.

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Invest in a Quality Mattress

Do you roll into a low spot in the middle of your mattress every night? A good mattress can make all the difference in your sleep quality and eliminate a lot of tossing and turning. If it's been longer than 7-10 years since you replaced yours, it may be time to start shopping. Look for one that supports your body’s natural curves and feels comfortable. Memory foam or hybrid mattresses are often recommended for their support and comfort.

Keep Your Room Cool

Lower the temperature in your bedroom to around 65°F (18°C). A warm sleep environment has been shown to negatively impact the sleep stages and thermoregulation during the night, while a cooler room does not. Consider using a fan, adjusting your thermostat or simply opening the windows when the air is cool enough.

Use Blackout Curtains

Block out unwanted light with blackout curtains. These create a dark, peaceful environment and are especially helpful if you live in a bright, busy area. Blackout curtains also help regulate room temperature by blocking out the sun’s heat during the day.

Create a Sleep Routine

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the overall quality of your sleep. Consistency in your sleep schedule reinforces your natural circadian rhythm, making it easier to fall asleep and wake up.

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Limit Screen Time Before Bed

Avoid screens at least an hour before bed. The blue light emitted by phones, tablets, and TVs can interfere with your body’s production of melatonin, the sleep hormone. Try reading a book or practicing relaxation techniques instead to help prepare your mind for sleep. At the very least, invest in a pair of blue light blocking glasses to prepare for sleep if you must be on screens before bed.

Declutter Your Bedroom

For most people, a tidy room helps calm the mind. Keep your bedroom clutter-free to create a relaxing environment that’s conducive to sleep. Clutter can create a sense of chaos and stress, which can make it harder to unwind at the end of the day.

Use a White Noise Machine

Block out disruptive noises with a white noise machine. The steady hum can help drown out background sounds and make it easier to fall and stay asleep. White noise machines can be particularly useful if you live in a noisy area or have a partner who snores. You don’t even need a fancy standalone device, there are plenty of white noise apps right on your phone.

Try Aromatherapy

Using calming scents like lavender or chamomile can be simple and effective ways to prepare for sleep. Scents like lavender have been shown to decrease heart rate and blood pressure, promoting a restful sleep environment.

Limit Caffeine and Alcohol

Avoid caffeine and alcohol before bed. Both can disrupt your sleep patterns, making it harder to fall asleep and stay asleep through the night. Caffeine is a stimulant that can keep you awake, while alcohol, though initially sedating, can interrupt sleep cycles later in the night and almost always results in frequent awakenings.

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Invest in Quality Bedding

Comfortable sheets, pillows and blankets can make all the difference in your sleep experience. Choose breathable fabrics like cotton or linen to keep you cool and cozy and make sure to change them out appropriately for the seasons so you're comfortable in all types of weather.

Exercise Regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous exercise close to bedtime as it can be stimulating and keep you awake.

Mind Your Diet

Eat a light snack before bed if you’re hungry, but avoid heavy meals. Foods that are high in protein and fat can be harder to digest and keep you awake while your body tries to process them. Opt for a small, healthy snack like yogurt or a banana if the nighttime munchies strike.

This article first appeared on Running to the Kitchen.