The Ultimate Guide On How To Sleep Better In Just A Day

Ever had to stay up late the night before and can’t immediately sleep the next evening? If yes, you owe yourself some sleep and a fancier way to call it is ‘sleep debt’ and you’re probably not the only one who goes through this alone.

While drinking milk and counting sheeps are often the most suggested ways to easily fall asleep, it just doesn’t work for everyone.

In this guide, I’ll show you why you’re not sleeping enough, improve your sleep hygiene, and eventually prevent sleep debt.

Tip 1: Get some sunshine

Tip 2: Know how to schedule

Tip 3: Consume what’s good for your body, know what’s not

Tip 4:  Don’t sleep hungry

Tip 5: Take supplements for sleep

Tip 6: Nap properly

Tip 7: Exercise, but at the right time

Tip 8: Make your bedroom the best place to sleep

Tip 9: Protect your eyes from blue light

Tip 10: Unwind before bedtime

Tip 11: Make some love tonight

Tip 12: Smoking is a no no

Tip 13: Keep pets off in the bedroom

Tip 14: Have plants in your room

Tip 15: Track your sleep starting tonight

Tip 16: See a doctor

Tip 1: Enjoy sunlight

Not only sunlight gives you alertness during the day but it also contributes to sleeping well at night.

To maintain our sleep/wake cycle, getting some sunlight helps regulate our circadian rhythm.

Additionally, sunlight also boosts melatonin production at night.

A study carried out on the elderly who were exposed to sunlight for 2 hours showed significant results wherein exposure led to decreased waking time during the night as well as improved sleep efficiency.

Simple activities like gardening or going out for run in the morning can already contribute to achieving optimal sleep.

Another benefit of getting your daily dose of sunshine guarantees your body produces enough Vitamin D which is essential for our immune system.

Tip 2: Know how to schedule

We schedule our day-to-day activities but we can’t seem to have a proper schedule for resting. Why is that?

It’s because we do not prioritize sleep!

Here’s how you can start scheduling your activities in an instant:

1. Download any scheduling apps via Google Play or App Store. Take note that this is just an example and you can use any app you want.

 

2.  Once signed in and done setting up, you can straight away put your tasks and start scheduling.

Some steps for effective scheduling you can immediately:

• Recognize how much time you have throughout the day
• List high and low priority tasks; know what activities needs extra time
• Learn how to assign time for each activity
• Include not only your main tasks but everything you have to do on that day; this will help you determine any unwanted tasks and re-schedule them to squeeze in more time for your priority tasks
• Be mindful of your schedule!

It’s easier to get things done now that you know how to schedule your day activities plus it helps ease your stress too.

The best part of accomplishing all your day tasks is you’ll know how much free time you’ll have afterwards, that way you can finally have a time for your well-deserved sleep after a hectic day. No more overtime too.

It is best as well to stick to a consistent sleeping schedule. This sets your circadian rhythm and once your body adapts your sleeping schedule, you won’t find yourself tossing and turning as soon as you hit the sack.

There is no right time to sleep as everyone is different and so experimenting which time your body feels sleepy may work best.

Stop snoozing!

Snoozing your alarm may be enticing but giving in may only result to oversleeping which can lead to headaches and also affects your sleep at night. Not only this applies to napping but also when you wake up in the morning. Plus, this also delays your scheduled tasks.

Tip 3:  Consume what’s good for your body, know what’s not

Can’t really emphasize enough how food could totally affect how you sleep.

Not only it affects you physically but what you eat influences your sleep too.

Here are some of the foods you should be eating for quality sleep:

Whole grains

Opting for complex carbs such as oatmeal, brown rice or 100% whole-grain pasta prevents sudden blood sugar spikes that can affect your overall sleeping quality. After all, simple carbs like cookies, donuts or pizza aren’t good for you in the first place.

Fruits

Kiwi has been known to have higher vitamin C but this superfruit also does wonders for sleep. A study conducted by Taipei Medical University showed that consuming Kiwis before bedtime increased sleeping time as well as sleep quality. Other fruits you may want to snack on are bananas, pineapples, cherries and berries.

Nuts

Nuts in general have healthy fats that’s good for the heart and munching specifically almonds and walnuts have greater benefits for a sound sleep as they help your body produce melatonin, a hormone that signals your body it’s time for sleep

So what’s not to eat?

If you can avoid; anything that’s instant, deep-fried, sugary food or anything that raises your blood pretty quickly.

How about drinks?

Most of us needs coffee to function however having one late afternoon can interfere with your sleeping time and so does alcohol.

Choose herbal teas instead like chamomile or a decaf green tea to help you relax.

That said, avoid drinking more fluids when it’s bedtime. The reason is that the more liquids you drink, chances are you’re gonna wake up in the middle of the night and head to the bathroom.

It is recommended to drink water 2 hours before your bedtime.

Being thirsty is a sign that you need water. If you find yourself always parched, it’s already a sign of dehydration, make sure you’re drinking enough water in the day.

Tip 4: Don’t go to bed hungry

If you think going to bed hungry has no effects, you’re mistaken.

Sleeping while hungry causes our brains to be more active and this results in disrupted sleep.

Another consequence of sleeping off hunger is weight gain as well as muscle loss.

 

To prevent getting hungry in the evening it is best to not skip on meals during the day.

If you get hungry late evening, reach for healthy snacks like nuts instead of chips.

Even while sleeping, our body needs fuel to maintain bodily functions. Think of it like our bodies are machines and with no petrol, it won’t work properly. Dozing off your hunger may also lead to tired mornings.

Though it is important not to get hungry, it doesn’t mean you can just splurge on eating in the evening.

Having a heavy meal can make us sleepy afterwards but going to bed when you’re still digesting can do more harm.

One reason is that you may get heartburn during the night and disrupts your sleep.
Another consequence is that eating heavy meals in the evening may lead to weight gain.

If you get hungry, treat yourself with healthy snacks like almonds or drink warm milk.  

A dietician recommends to eat dinner 2-3 hours before bedtime so if you sleep by 10 pm, it is best to eat your meal at  6 to 7 pm to let your stomach digest.

Tip 5: Take supplements for sleep

If you feel that eating a balanced meal seems not enough, taking supplements could add benefits as well.

You can take any of these supplements for better sleep:

Magnesium

When you’re stressed, your magnesium levels drop and and it affects your sleep. If you have insomnia, there’s a high chance that you are magnesium-deficient. Taking magnesium ensures deep sleep and prevents restless nights, and disturbed sleep.

Melatonin

Known as the sleep hormone, melatonin tells your body when you must rest. By the time sun goes down, your body automatically produces this hormone. If your body does not produce enough melatonin, it can lead to fatigue during the day and sleeplessness. You can take one before bedtime to reap full benefits of this supplement.

 

Theanine

Remember the tip to drink tea instead of coffee? That’s because tea is a good source of theanine. Theanine helps your body relax, relieves anxiety and promotes sound sleep.

5-HTP

L-5 hydroxytryptophan, most commonly known as 5-HTP works in our central nervous system and is found in the brain. This compound supports the production of serotonin(neurotransmitter) that regulates different body functions such our circadian rhythm. Taking 5-HTP overall improves sleep length and quality.

If you’re on any medications, it is best to seek advice from your doctor first before taking any supplements to avoid any drug interactions.

What about over-the-counter sleeping pills?

If taking in a supplement is not sufficient, you can try OTC sleeping pills however, OTC sleeping pills are mostly antihistamines. Though it is effective for causing drowsiness, these effects may linger the next day and may impair alertness.

A study by the College of Nursing & Health Innovation in Arizona concluded that OTC sleeping pills is also a risk factor for stroke. Side-effects also include headaches, confusion, and memory problems. Before taking one, consult with your doctor first.

Tip 6: Nap properly

Sleeping off that mid-afternoon slump can really be tempting but its after-effects of not napping properly can be a bother especially if you still got some work to do later on.

A study shows that the ideal nap is between 10-15 minutes, any longer than that will already affect your nighttime sleep.

Napping is also beneficial especially if you didn’t had a proper rest the night before.

Here are two nap durations that will certainly perk you up:

6-10-minute nap

• Improves memory and boost productivity

10-15-minute nap

• Alertness improved, higher energy levels

It could be tempting to just drift away once you’ve started napping however doing so for more than 30 minutes could leave you that groggy feeling after a few minutes of waking up.

It is also recommended that napping should be done before 3pm as doing it closer to your bedtime might disrupt your body’s natural sleeping schedule.

Tip 7: Exercise, but at the right time

Exercising is definitely one of the important things to keep in mind to maintain a healthier lifestyle. Though it is very significant for your well-being, doing workouts closer to your scheduled bedtime may affect your body rhythm.

So when’s the ideal period to exercise?

If possible, restrict your workouts to be done during the day or hours before your bedtime.

Here’s why.

In one of the articles from the American journal of physiology, it was found out that nighttime exercises causes a delay the production of melatonin therefore harder for you to fall asleep by the time you should be winding down.

Another case is that exercising just right before bed also increases heart rate and raises our core body temperature which means that your body needs to cool down first until it relaxes, only then your sleep-inducing hormones will do its work to get you dozing off.

 

It is easier as well to do morning workouts as you won’t have any distractions like work or errands to attend to.

However, if you still prefer to do your workouts early evening, opt for relaxing exercises instead such as yoga.

Tip 8: Make your bedroom the best place to sleep

To be able to rest well, it is important that your bedroom is well-suited to help you sleep.

Ways to make your bedroom a sleep haven:

Clean your room

Dust may trigger allergies leading to poor sleep. It is important to clean your room every now and then.

Declutter

Your room is for sleep not for work nor gym, this helps your body to recognize that your bedroom is for resting only. Clean up any mess be it papers or even electronic devices that may distract you while resting.

Sleep on a good, clean mattress and pillows

The most essential thing in your bedroom is your bed therefore what you are sleeping on can determine how you well will you rest for the night. Your mattress should feature the following:

• Material is breathable, keeps you cool during the night.
• Not too soft where you feel like you’re sinking in and not too hard that it feels you’re sleeping on the floor.
• Gives support when you lie down. Ex. Does it support your spine? Does it adjust to your body shape?  
• Its size is comfortable to you. Ex. Wide enough for you to move.

TIP: If you’re planning to buy a new mattress, test it out by laying down for 5-10 minutes to see if you’re comfortable enough. Don’t fall for marketing tricks and make sure you choose a mattress according to your requirements.

Over time mattresses may collect a lot particles and may attract dust mites, avoid it by covering your mattress as well as occasionally cleaning them together with your pillow cases.

You must consider your pillows as well. Your pillows determine your posture while sleeping and may cause neck and back pain the next morning. Choose pillows that supports your neck and spine. If you’re pillow is quite old, it is important to change it as well as it may harbor nasty organisms or even dust that may trigger allergies.

If you’re a side-sleeper, it is recommended to put pillows in between your legs to avoid lower back pains.

 

Lessen noise

Noise don’t seem to distract us during the day however it is one factor why it is difficult to rest well at night. Noise could be the reason why even though you have slept but only to wake up tired. You can lessen noise by shutting your window and soundproof curtains may be used to minimize outside noise.

If it's difficult to relax when your environment is noisy and if you can’t help it, wearing earplugs helps.

 

Paint your room with serene colors

Colors can affect our mood as well as our thoughts. Ever wondered why most restaurants’ interior colors consists of red or yellow? That is because these colors bring out exciting emotions as well as its appetizing effect on food.

Noticed why most coffee shops use relaxing colors like brown or white? It’s the reason that these colors help create calming ambiance thus making the customers feel at home and chill out.

Painting your bedroom wall with colors such as pale blue or lavender helps you to settle down. These colors invoke tranquility and stability making it perfect colors for your bedroom.

Tip 9: Protect your eyes from blue light

“This will be the last episode then I’m gonna sleep.”- said no one ever

We are glued to our devices all-day and it’s not new that we’ve built a habit to use our phones or tablets even in bedtime. No matter how many times we’ve been warned that it is not healthy to spend too much time on our phones, we still do it.

We have to accept the fact we can’t avoid screen-time.

So what’s the connection of our digital devices and sleep?

Here’s it:

Screens emit a blue light that affects our bodies’ responses making us more active.

Seems harmless however this is not what we want our bodies to react if we want to fall as asleep.

Binge-watching our favorite shows can be enticing but knowing it disrupts our normal sleeping schedule isn’t that great but what if we can’t help it?

Avoid blue light thru an app.

Head-over to Google Play or App Store, search ‘blue light filter’. There are free apps you can immediately download and use.

Alternatively, you could also wear blue light blocking glasses as well. There almost available in any optical shop or your eye doctor can make it for you.

Done! You won’t have to worry about blue light anymore but if you could, screens before bedtime isn’t  the best way to make yourself sleepy.

You should as well limit any bright lights in your room as this interrupts your body’s melatonin production.

Tip 10: Unwind before bedtime

Everybody has some sort of ritual before going to sleep but what you do prior to bedtime also affects how fast you fall asleep.

Several ways to relax:

• If you’ve been trying to squeeze in work-related stuff an hour before you sleep, you may want to save that stressful stuff for tomorrow and instead, do a list of anything that worries you. This helps you get prepared and be less anxious.
• Take a relaxing bath
• Remember the previous tip about screens? It also applies to TVs or computer screens. If possible, limit screen-time to help your body chill out.
• It’s hard to fall asleep when your room’s too hot or cold. Setting your room temperature according to your liking  is key to optimal sleep.
• Lessen light in your room. Your body recognizes dark as a cue to cool down, helping your body to relax. Use blackout curtains if there’s too much light coming from your window.
• Deep breathing exercises or meditation works too.
• If you’re into essential oils, you can try diffusing oils such as lavender while relaxing.

Remember to not only unwind physically but also ease your mind. There’s nothing more relaxing than having clear thoughts. Worrying tomorrow’s workload will just increase your levels of cortisol  which triggers your body’s fight or flight response.

Quit the habit of telling yourself you can’t do it. Encourage yourself that you can make through the next day. Small positive self-talks can do greatly in reducing stress plus boosts your confidence and wake up to great mornings.

Avoid minding your clock while trying to relax too, this will only build up stress or anxiety about the things you’ll do for the following day, making it harder for you to fall asleep.

If you find yourself still awake after 15 to 20 minutes of laying down, the best thing to do is get up and do something relaxing. As soon as you feel the sleepiness kick in, don’t resist it and immediately go to bed.

Tip 11: Make some love tonight

Good news for couples! love making isn't just for strengthening the relationship between you and your partner but it does help you sleep better as well.

This act of love releases hormones that actually helps you to sleep much faster.

Hormones including oxcytocin (mostly known as the love hormone) and prolactin (hormones released during orgasm) are produced and these help lower your cortisol levels creating that relaxed feeling.

If you're single, don't fret, there are still many ways to get a good night sleep other than just having coitus. *winks

 

Tip 12: Smoking is a no no

Another misconception is that smoking helps you relax.

The truth about smoking before bed does the opposite. Nicotine is a stimulant and once it gets your bloodstream, it goes directly to your brain, and from there, your normal sleep cycle is already disrupted.

Smoking can cause snoring which does not only concerns you but anyone would agree that waking up because someone is snoring is annoying plus it interferes deep sleep.

Furthermore, smoking contributes as well to sleep disorders like sleep apnea.

Other effects of smoking to the body are:

• lung damage
• stains on teeth
• diabetes
• vision loss
• risk factor for cervical cancer
• risk factor for bladder cancer
  
• Osteoporosis
• Heart disease

 

The above are just a few consequences just by smoking. Avoiding smoking is important.

A study from the University of Michigan concluded as well that smokers tend to have difficulty waking up and falling asleep.  What’s more is that daytime sleepiness can be observed for smokers as well as nightmares have been recorded.

How about vaping then?

As long as your e-liquid or vape juice does not have nicotine, you’re good to go but  electronic cigarettes have its own effects as well to the body.

Some think that vaping or e-cigarettes will help them to quit smoking however research shows they are not beneficial for smokers.

The most effective way to prevent all of this is to stop smoking. Smoking alone contributes to the risks of getting cancer and other diseases.

If you smoke, it’s not too late to work with your doctor on how to stop this bad habit.

Tip 13: Keep pets off in the bedroom

Sleeping alongside your pet may bring great benefits such as a sense of security and better bond between you and your pet however they can potentially disrupt sleep.

How?

They may toss around while sleeping and this may wake you up. Since animals dream too they might involuntary move or make noises thus they may also startle you when you are in deep sleep.

It also raises your risk of getting diseases plus exacerbates allergies if you have asthma which can also disturb you while sleeping.

If they interrupt your sleep, it’s better to keep them out of your bedroom.

Tip 14: Have plants in your room

Some plants are just for decoration but there are those that supports your well-being especially your sleep.

Plants that help you sleep better include:

Lavender

Lavender gives off that relaxing scent and is proven to lower blood pressure, anxiety and stress. This is why it is the most well-known sleep-inducing plant.

Aloe Vera

Aloe Vera isn’t just a remedy for burns or other skin issues. This wonderful plant releases oxygen at night as well as purifies the air in your room. This plant does not require high maintenance as they thrive even without much sunlight and is a great indoor plant that only requires occasional watering.  

Chrysanthemum

This plant has been tested by NASA for its air-purifying abilities. Like Aloe Vera, Chrysanthemums can survive in low-light areas.

Chinese Evergreens

Known for its wide leaves and pink edges, this plant does not only beautify your home but also filters air pollutants. Having this plant inside your room increases oxygen levels and also do not require frequent watering.

Spider Plant

If you think this plant attract spiders, it doesn’t so no need to worry about any creepy crawlies. Instead, this plant is known to fight off harmful chemicals such as benzene and formaldehyde which are detrimental to our health. This plant loves low temperature and and do not require much care. Just be careful not over-watering them.

Tip 15: Track your sleep starting tonight

Tracking sleep helps you get valuable information to improve the quality of your slumber and if you haven’t done it before, tonight’s a good time to start!

So what are the benefit of tracking sleep?

• It helps you determine how much sleep you essentially need
• It lets you know when is the best time for you to sleep
• It lets you know how many hours you actually sleep

By tracking your sleep, you’ll as well be starting to plan it. This will assist your body clock to be on track and eventually you won’t be needing any alarm to remind you to  go to bed or wake up.

One way you can track your sleep is through apps, you can get it on Google Play or App Store. Just search ‘sleep tracker’ and you can download any app that appeals to you.

Most smartwatches or fitness trackers have sleep tracking features and if you have one, it’s high-time you need to make use of this feature. They have greater monitoring functions as they are worn and can deliver much detailed information regarding your sleep.

Tip 16: See a doctor

If all else fails and you’ve done enough but you’re still not getting restful sleep, it’s time to visit your doctor to be properly diagnosed. Knowing if you have a certain sleep disorder will help you identify what should be done to cure it. You doctor could as well make a routine for you.

A sound sleep is just a few changes away from your current habits and this guide is only a start to finally get your well-deserved rest.

Sleep tight!

 

If you feel this guide is missing something or you have any tricks to fall asleep instantly,  I’d love to hear from you!