3 MIN READ | Mental Health

Ellen Diamond

10 Hacks to Have a Better Night’s Sleep

Cite This
Ellen Diamond, (2022, April 20). 10 Hacks to Have a Better Night’s Sleep. Psychreg on Mental Health. https://www.psychreg.org/hacks-have-better-nights-sleep/
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Sleeping is a very important activity that ensures that we are able to function properly throughout the day and not feel tired or exhausted. It also allows us to have more energy for our daily activities. However, sleeping is one of those things that most people find difficult to do well. There are many reasons why this happens, but it can be due to various factors such as stress, anxiety, and depression.

There are some other health issues that may affect your sleep patterns. Some of these include hormonal imbalances, dehydration, lack of exercise, poor diet, and so on. The good news is that there are ways in which you can improve your sleep quality and get a better night’s rest. These hacks will help you achieve this goal and ensure that you wake up feeling refreshed and ready to face another day.

Carry out daily exercises

Carrying out exercises before bedtime helps to release endorphins into the body and provides a sense of calmness and relaxation. This makes it easier for you to fall asleep faster and stay asleep longer. You should try to carry out at least 30 minutes of moderate-intensity aerobic exercises every day. Examples of aerobic exercises include brisk walking, jogging, swimming, cycling, running, dancing, and so on.

Avoid the use of electronics before going to bed

The blue light emitted by electronic devices such as smartphones, tablets, laptops, and TVs prevents our bodies from producing melatonin, the hormone responsible for regulating sleep cycles. As a result, it becomes harder for us to fall asleep. So, if possible, avoid using any device an hour before going to bed. You need to do a lot of research about how to find a mattress online.

Drink plenty of water

Drinking enough water before going to sleep helps to keep your body hydrated and reduces fatigue. Besides, drinking water during the day keeps you alert and awake. If you don’t drink enough water, you might experience headaches, dizziness, constipation, dry skin, and so on.

Focus on the use of your bedroom

Make sure that your bedroom is free of distractions like noise, bright lights, and unpleasant odours. Also, make sure that your bedroom has a comfortable temperature. Finally, make sure that you have everything you need when you go to bed. For example, you should have a comfortable mattress, clean sheets, blankets, pillows, and so on. These items will allow you to relax and enjoy a peaceful night’s sleep. Wearing something comfortable can also help you sleep. You can check out Eberjey for collections of cosy and comfortable sleepwear.

Eat more healthy food

Try to eat foods rich in vitamins B and C, calcium, iron, magnesium, zinc, omega-3 fatty acids, and protein. On the other hand, avoid eating too much sugar, caffeine, alcohol, and processed foods. All of these substances cause insomnia and disrupt your sleep cycle.

Have an understanding of how much sleep you need

It is recommended that adults require between 7–9 hours of sleep per night. However, if you want to have a deeper sleep, then you should aim for 8 to 9 hours of sleep each night. Having such information is important because it will help you know what kind of lifestyle you should adopt to get the amount of sleep you need.

Create a relaxing environment

A relaxed environment is essential for having a sound and deep sleep. Make sure that your room is dark, quiet, and cool. Furthermore, reduce the level of light entering your room. For instance, please turn off all the lamps and place a blanket over them. Additionally, create a soothing atmosphere by playing soft music, dimming the lights, and turning down the volume of the TV or radio.

Try aromatherapy

Essential oils are natural scents extracted from plants. They can be used topically or inhaled through the nose. Essential oils are known to improve concentration, relieve stress, and promote restful sleep. The mechanism is important because they contain compounds called monoterpenes, which are responsible for their therapeutic benefits. There are many essential oils available on the market today. Some examples include lavender oil, chamomile oil, rosemary oil, lemon oil, and eucalyptus oil. You can choose one based on its scent and health benefits.

Use meditation

Meditation is another way of achieving relaxation. It involves focusing your mind on something positive while trying to clear your thoughts. This technique allows you to achieve inner peace and prepare yourself mentally for a good night’s sleep.

Avoid stimulants

Avoid stimulants such as coffee, tea, chocolate, and cigarettes. These substances can trigger anxiety and nervousness. As a result, they may prevent you from getting a good night’s sleep. Additionally, they can also affect your mood. If you want to enjoy uninterrupted sleep, try drinking more water instead.


Ellen Diamond did her degree in psychology at the University of Hertfordshire. She is interested in mental health, wellness, and lifestyle. 


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