20 Proven Tips for Better Sleep At Night

Bad and insufficient sleep at night has become a pandemic, are you part of it?

I know I sure am, or have been.

I happen to know enough about it to know it’s an area worth prioritizing for pretty much everyone.

Why Prioritize Your Sleep?

Everything you do in your day, from work, exercise and socializing to being overall productive just goes so much better when you’ve had a proper night’s rest.

Make good sleep a habit you’re devoted to and I’m sure you’ll reap loads of benefits.

And, how do you do this? Just follow this checklist:

How To Improve And Optimize Your Sleep

Firstly we have:

1. Get plenty of light and daylight

You’ll want to get as much light and daylight into your daily schedule as possible to promote a restful sleep, including getting out in the sun as well as keeping the curtains open and indoor lighting on during the day.

Read: Get More Sun And Natural Daylight, Here’s How And Why (Benefits)

2. Eat healthy

Food’s another one where you’ll want to improve if it’s better sleep you’re after. Lots of different nutrients are needed for optimal sleep. Read this article for how to eat healthier.

3. Take sleep-promoting supplements

Supplementary to a healthy diet you have supplements that do wonders at improving sleep.

Try a multi, vitamin D, magnesium, perhaps some melatonin, or check out the supplements I recommend for optimal health.

They won’t disappoint!

4. Exercise

Exercising will improve not just your sleep but so many more aspects of your health and life, so do get some daily movement and/or workout in to not miss out here.

I highly recommend functional fitness over normal exercise.

5. Sleep in complete darkness

Here’s a simple one if you’ve got good curtains, or you can try a decent sleep mask instead. Don’t underestimate this one, it can be very helpful since our bodies and circadian rhythms are so sensitive to different types of light.

6. Block blue lights at night

Related to number 5 above, you’ll want to block blue light in the evening and make use of various ways to block these, including using apps such as f.lux for your phone, pc, tablet and laptop screens.

Using warm red light bulbs will also make you feel less stimulated late at night and thus might help you fall asleep faster.

7. Go to bed earlier and wake up naturally (no alarm)

This is a no-brainer for me and something to give a shot. Making sure you go to bed early enough to wake naturally before (or without) an alarm will make it easy to say you’ve had enough sleep for the night.

8. Get a good mattress

You want it not too hard nor too soft where you sleep, and a good mattress along with bed and pillow can make a big difference in how much (and good) rest you’re getting.

9. Earth yourself

This is almost like a well kept secret, but sleeping grounded, or earthed, or even just earthing a bit during the day, can help loads with achieving a restful sleep.

You’ll want to minimize emf radiation and shun most earthing products, making use of a wet towel, rope or something of that like.

10. Reduce overall stress

Stress in general, whether during the day or evening time, is not the best for getting your shuteye.

Diet, exercise and earthing can help greatly here as well as other activities and hobbies such as meditation, yoga, playing a musical instrument, gardening, reading a book, etc.

11. Lower nightly temperature

Simply turning your thermostat down a few degrees at night can be a neat aid to your sleep.

12. Limit nicotine, alcohol, caffeine and liquids overall before bed

For optimal sleep, try limiting these four, alcohol, nicotine, caffeine and liquids in general before bed.

13. Use your bed only for sleep and sex

Making it a habit only using your bed for sleep and sex can help you get a better night’s sleep as well.

14. Get out of bed if you can’t sleep

Getting up after 20 minuts of not being able to fall asleep can also help as a habit.

15. Rule out a sleep disorder

You may want to talk to a doctor on this one, but sleep apnea, insomnia and so on are common conditions that can wreak havoc on your sleep and health.

16. Don’t eat too late at night

Adhering to this principle of not eating too late at night can affect not only your sleep positively but very much your health at large, lengthening your periodic fast in the process.