5 Effective Ways to Get Good Sleep: Sleep Better, Live Better
Have you ever woken up in the morning feeling tired, even though you have spent a lot of time in bed? Has tossing and turning at night become your daily routine? If yes, you are not alone. In the modern lifestyle, getting good sleep has become a challenge. We often consider sleep as just a means of relaxation, while it is as important for our physical and mental health as food and water.
A good, deep sleep is more than just relieving fatigue. It is like a “repair shop” for our body, where the wear and tear of the day is repaired, the brain processes information, and hormones are balanced. When we get adequate and quality sleep, we feel more energetic, focused, and emotionally stable. On the other hand, lack of sleep can have a serious negative impact on our mood, concentration, immunity, and even our long-term health.
So, how to get good sleep? It is not a magic pill, but the result of certain habits and lifestyle changes. In this article, we will discuss in-depth 5 such effective ways by understanding the science of sleep that will help you get better sleep and, ultimately, lead to a better life.
1. Establish a Consistent Sleep Schedule
The foundation of good sleep is a regular sleep cycle. Our body is governed by an internal "biological clock" called the circadian rhythm. This clock tells us when to wake up and when to sleep. When we sleep and wake up at the same time every day, we train this internal clock, which helps the body to produce melatonin (the sleep hormone) and cortisol (the wake hormone) at the right time.
How does it work?
Melatonin is a hormone produced by the body in the dark and makes us feel sleepy. When you go to bed at the same time every night, your body gradually gets used to releasing melatonin around that time, making you feel naturally sleepy. Similarly, waking up at the same time in the morning triggers your body to start producing cortisol, which makes you feel energised and ready to start the day.
How to apply it:
Stick to it on weekends: The most important thing is to not change your sleep schedule even on weekends. While you may think it’s tempting to sleep late on weekends, it can disrupt your circadian rhythm, leading to trouble falling asleep again on Monday (also known as ‘social jet lag’). Don’t vary your bedtime and wake-up time by more than an hour.
Adjust slowly: If you want to change your sleep schedule, do it gradually. Go to bed or wake up 15-20 minutes earlier every day until you reach your target time.
Create a stable bedtime ritual: Dedicate the 30-60 minute period before bedtime to calming activities. This can include taking a warm bath, reading a book, doing light stretching or listening to calming music. This signals your mind and body that it is time to sleep.
Pay attention to naps: If you nap during the day, limit it to 20-30 minutes and avoid napping after noon. Long or late evening naps can interfere with nighttime sleep.
Regularity is the key. When your body gets into a rhythm, you will struggle less to fall asleep and wake up, which will significantly improve your sleep quality.
2. Create a Sleep-Friendly Environment
Your bedroom should not be just a room but your temple of sleep. Creating a comfortable and conducive environment is extremely important for a good sleep. Bedroom temperature, lighting, and noise can directly affect the quality of your sleep.
How does it work?
During sleep, our body temperature drops slightly. A cool room promotes this natural drop, helping us fall asleep faster and sleep deeper. Light disrupts melatonin production, especially blue light emitted by electronic devices. Noise, even if you're not fully aware of it, can disrupt your sleep cycle.
How to apply it:
Darkness: Keep your bedroom as dark as possible. Even dim light can disrupt melatonin production. Use blackout curtains, an eye mask, or heavy blinds to block outside light from entering the room.
Keep quiet: Reduce outside noise. Use earplugs, or a "white noise" machine (such as a low whirring fan) that covers up unwanted noise. Make sure your phone is on silent and keep it away from the bed to avoid any notifications.
Control the temperature: Most experts suggest that the ideal temperature for sleeping should be between 18-22°C (65-72°F). A room that is too hot or too cold can be harmful for health.