Sleep Goals: 10 Tips to Sleeping Better in 2022
Approximately 70% of adults in the United States report that they don't get enough sleep. For many, the reason for this isn't not knowing how to get more sleep, it's not knowing how to sleep better.
In this article, we offer you our best tips for sleeping better and teach you how to set effective sleep goals. Continue reading if you want to change your habits and experience a better night's sleep.
1. Limit Naps
A better night's sleep starts before your bedtime. If you're having difficulty getting a night of restful sleep, you're likely experiencing lethargy and fatigue during the day. A lack of energy makes it tempting to take a long nap midday.
If you want to learn how to get more sleep, one of our top tips is to limit your naps. While an occasional 15-minute power nap can help you feel refreshed, taking naps too frequently or that are too long in duration can make it harder to fall asleep at night.
2. Set a Reasonable Bedtime
Part of knowing how to get more sleep is realizing the benefits of a set bedtime. This can be one of the toughest sleep goals for adults looking for a better night's sleep. Some may even try to set a late bedtime that doesn't give them enough time to rest.
However, the key to success in terms of bedtime is making it reasonable. Your bedtime should be the time you are in bed and ready to close your eyes. If you start getting ready for bed at your set time, it's too easy to draw it out and get distracted.
The key to success is consistency. The more consistent you are, the more you'll start to feel relaxed by bedtime.
3. Start a Pre-Bedtime Routine
One of our top tips for sleeping better is to set a pre-bedtime routine. This should include the set of tasks you do leading up to your bedtime. Once this becomes a set routine, your body will automatically start to relax once you start the routine.
Some good habits for a pre-bedtime routine include drinking some caffeine-free tea, reading a book, brushing and flossing your teeth, and/or washing your face with warm water.
4. Limit Caffeine and Alcohol
One of our better sleeping tips is to limit caffeine and alcohol before bed. If you enjoy an after-dinner cup of coffee, we recommend drinking it no later than 3 to 4 hours before bed or switching to decaf.
The same is true about alcohol consumption. While alcohol affects different people in different ways, studies often show a link between alcohol consumption and problems falling asleep.
5. Turn off the Television
Turning off the television as part of your pre-bedtime routine is a key part of how to sleep better. Watching television as part of your pre-bedtime routine can make it harder for you to fall asleep because of how it affects your melatonin levels and circadian rhythm.
Television can also stimulate your brain, which makes you more engaged with the show you're watching. Because of this, it's difficult for your brain to relax and disengage enough to fall asleep.
6. Put Your Phone Away
One of your sleep goals should be to put your phone away when you lay down at night. The light from your phone can affect your brain in the same way your television can.
Some people spend hours scrolling through social media, which leads your brain to overstimulation so it can't rest. Once you start your pre-bedtime routine, you should put your phone away for the night to help avoid this.
7. Keep Your Bedroom Free of Distractions
If you're having trouble sleeping at night or getting restful sleep, you might not have the best sleeping environment. Consider checking your bedroom for potential causes of distraction.
Some things that might affect your ability to get a better night's sleep include overly bright lights, television, and uncomfortable sheets. Creating a sleeping area that's conducive for sleep is a big part of being able to relax at night.
Invest in quality bedding or a new mattress and remove any distracting devices that might be keeping you up at night.
8. Keep a Regular Wake-Up Time
While one of our better sleeping tips is to set a bedtime, we also recommend setting a regular wake-up time. However, this doesn't only include weekdays and days you have work or school. It should also include weekends and your days off.
Having different wake-up times, especially if they vary significantly, can make it harder to feel restful. If you wake up at 6 a.m. on weekdays and 10 a.m. on weekends, it's difficult for your body to adjust. Try to stay consistent with your wake-up time for better sleep.
9. Consider Supplements
Even if you follow all of our tips for better sleep, sometimes you may still need help to achieve a better night's sleep. Some people turn to the help of sleep aids and supplements. One popular supplement is melatonin.
Melatonin is a hormone that your body produces to help maintain your sleep cycle. If you're having trouble sleeping, taking a melatonin oral supplement can help guide you to sleep. However, it should only be used in the short term to maintain effectiveness.
If you use the supplement for too long, your body no longer responds to it in the same way. Some people even experience a mild hangover effect. Used in short stretches can maximize effectiveness as you work on your sleep routine.
10. Talk to Your Doctor
If you're already following all of the above tips for sleeping better but aren't seeing results, consider talking to your doctor. Some medical conditions can affect your ability to fall asleep and/or stay asleep.
Examples of such conditions include diabetes, heart disease, neurological disorders, and thyroid problems. You can work with your doctor to set appropriate sleep goals and figure out what treatment methods work best for you.
Set Your Sleep Goals
Use the above guide to get started on setting your sleep goals. Make sure you have a bedroom that's conducive to a good night's sleep and free from distraction. Set a healthy routine if you want to experience healthy results.
If you want to improve your sleep experience with a new mattress, browse our selection of quality mattresses today.