Do you want to live a long and healthy life? If yes, then you would indeed prioritize proper diet
and regular exercise above all. But have you stopped and thought if you’re getting too much
If you ever did, you’ll realize that you’re not getting enough sleep—just like 27% of Americans.
For some of us, sleep is elusive. Getting enough and proper sleep seems difficult and
impossible. Well, that shouldn’t be the case.
If you want to sleep better at night, there are plenty of sleep tips that you can try and that includes
getting the right mattress!
Top 10 Better Sleep Tips for 2020
Better sleep seems like an unattainable dream. But the truth is, you can enjoy quality sleep with
a few tweaks of your usual routine. If you’re ready to get the sleep you need, here are some of
the tips that you can try:
1. Design your bedroom properly
Your sleeping environment has a significant effect on your sleep quality. If you want to
get better sleep, the first thing you can do is optimize your bedroom environment by
minimizing noise, maintaining proper temperature, and dimming the lights.
2. Choose the right bedding
Keep in mind that you’ll spend plenty of hours in your bed every day, so it’s a must that
you choose the right one for your needs. For the best sleeping surface, it’s
recommended that you consider your sleeping position, personal preference, medical
condition, and the mattress’ firmness, support and comfort level.
3. Ban the electronics
No, we don’t mean that you should totally avoid using your laptops and smartphones.
However, you should try to minimize their use as much as possible, especially at night.
You see, all technology—smartphones, tablets, TV, laptops, and many more—emit blue
light which can interfere with your internal alarm clock.
4. At least, use technology that can block out blue light
If you can’t find a way to minimize your phone usage, the least that you can do is to use
technology, which can block out blue light and prevent it from messing up with your body
clock. Some of your best options are blue light glasses and blue light blocking apps.
5. Expose yourself to blue light during the day
Now, this may sound contradictory, but since blue light can keep you awake, you can
take advantage of it during the day. When you expose yourself to this type of light in the
morning, you can stay awake and alert instead of sleepy and groggy. As a result, you
will fall asleep easier at night,
6. Avoid taking irregular and long naps during the day.
Contrary to popular belief, there’s nothing wrong with taking a nap during the day.
However, you should be mindful of the length and time of your nap. Long daytime naps
can impair your sleep quality and prevent you from falling asleep fast.
As much as possible, avoid taking a nap for more than 20 minutes and late in the
7. Don’t sleep in
It’s a must that you maintain consistent bedtime hours both on weekends and weekdays.
The more different your bedtimes are during these days, the harder it will be for you to
So while it’s tempting to sleep in during the weekends, don’t! It will ruin your bedtime and
leave you wide awake during weeknights and tired and sleepy during weekdays.
8. Avoid drinking alcohol
It’s common to believe that drinking alcohol can help put you to sleep because of its
depressant effects. This is because it interferes with melatonin production. Melatonin is the
hormone that enables you to fall asleep.
Additionally, there’s an established connection between alcohol consumption and increased
sleep apnea symptoms, disrupted sleeping patterns, and snoring.
9. Get rid of the mental noise at night
This is easier said than done. The best way to do this is to establish a relaxing pre-
bedtime routine. Some of the relaxation techniques you can try are meditation, a long
hot shower, reading a book, or listening to music.
10. Eat the right type of food for dinner
Yes, what you eat affects your sleep too. If you want to get better sleep, it’s
recommended that you consume meals that are high in protein like eggs, broccoli,
almonds, chicken breast, and fishes.
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Getting better sleep is not as difficult as you think it is. When you’re able to get the sleep your
body needs, you’ll be surprised as to how a different person you can be.
With enough sleep, you can become more decisive, alert, and energetic, and it will be easier for
you to stick to your diet and workout routine.