16 Ways To Sleep Well And Wake Up Rested

Dec 13, 2018

Falling asleep can be a challenge. Waking up in the morning when you have to go to work or take care of the house can be an even bigger challenge when you don't get the sleep that you need. Some days, it feels like you can't get out of bed at all. Fortunately, there are a few tips for getting a good night's sleep and for waking up bright and early each day.

You can't expect to wake up feeling rested if you don't allow the right amount of time to sleep. On average, you need 7 to 9 hours of sleep per night, so set your alarms accordingly. Oversleeping or sleeping too little can result in feelings of tiredness and fatigue.

We're not saying you need to skip your morning coffee! But maybe reconsider your afternoon cup, or cut out your soda-with-dinner habit. The closer to bedtime your caffeine consumption, the higher chance you have of being "severely disrupted" during your sleep.

Note that we didn't say "brisk walk". Getting some fresh air and being able to relax outside are positively connected to having a more restful sleep. It is said to boost your natural production of melatonin, a chemical that aids in proper sleep and keeps you from waking throughout the night. 

Chamomile has long been associated with calmness and sleep, even being referred to as a "mild sedative". It has natural calming and soothing effects, so it's a great option for those who want natural sleep aids.

It's no secret--good sleep posture helps your back and can reduce or prevent aches and pains that linger throughout the day. Your pillow should support the natural curve of your neck, and your hips, shoulders, and ears should all be aligned. Depending on how you sleep, you may need to get creative. Try a pillow in between your knees or under your feet.

Having your dog sleep in your bedroom is fine if they aren't prone to waking you up in the middle of the night, but sharing your bed with your pup is linked to heightened sleep disturbances.

...But does it actually help? There hasn't been any research to prove one way or the other, so try out this old wives' tale for yourself.

Garlic is thought to have many therapeutic properties and can even promote heart health, so maybe it has some promise when it comes to sleep therapy!

The blue light emitted by your smartphone and laptop is actually associated with melatonin suppression. When you're looking at your phone in bed, your brain is tricked into thinking it isn't actually nighttime and you become more awake.

Even when your phone's blue light is disabled via "night mode" or similar, your brain is still being stimulated by whatever you're doing on your phone. Stop looking at it at least an hour before you want to be asleep.

Lavender is proven to be associated with longer and more restful sleep. So, if you find yourself to be stressed or anxious throughout the day, use lavender whenever you can. Tea, candles, diffusing oils, you name it--just make sure it's actual lavender you're using.

You might be surprised to learn that corticosteroids (like prednisone), diuretics (used to treat high blood pressure), and even nicotine patches can have a negative impact on your quality of sleep. Do some quick research into the medications you take, and speak with your doctor if you think any of them are causing sleep deprivation. 

Don't reach for your phone!

Instead, keep a book by your bed or turn on some of your favorite relaxing music. Relaxing activities like these can actually help you fall asleep faster rather than keep you awake. 

In order to sleep as restfully as you can, your bedroom should be between 60 and 67 degrees Fahrenheit, or between 15.5 and 19 degrees Celsius. Your body has a much easier time falling asleep in a cool room than a warm one.

Working, exercising, socializing--these should never be done in the bedroom. Doing these activities outside the bedroom maximizes your concentration and helps you ensure that your bedroom is used for the same things your bed is used for.

If you must work in your bedroom, don't work in or near your bed, and make sure you have a straight-backed chair with enough natural light.

It might seem counterproductive, but taking short naps can benefit your sleep quality in the long run. A 20-30-minute nap can boost alertness and concentration, leading you to feel naturally tired by the end of the day. But be careful, an extra-long nap will have the opposite effect. 

Especially in older adults, magnesium has been associated with staying asleep longer and improving symptoms of insomnia.

Leafy greens, avocados, seeds, and nuts are all excellent sources of magnesium, making it easy to eat enough of it every day.

Some women may wear bras to sleep to avoid sagging, but the number one causes of breast sagging are pregnancy and breastfeeding. Not sleep.

More items on your body, especially one as controlling as a bra, allow the chance for more distractions throughout the night. You might wake up several times to adjust your bra without even realizing.

Did we miss any fool-proof sleep tips that help you? Let us know in the comments! And pass this along to anyone you know who could use a good night's rest (AKA - everyone).

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!