Written by Menswear Style in Health & Fitness on the 31st March 2021

More and more people are becoming familiar with what it feels like to have little to no sleep at night. And even more people might be getting sleep at night, but still wake up feeling fatigued and not satisfied. The reason for this is because most of us put ourselves under an immense amount of pressure to ensure that all our responsibilities are taken care of, and this seems like a never-ending story. The fact of the matter is, you will never be able to perform at your best if you’re not getting a good night’s sleep, and eventually, it will catch up with you and take a negative toll on your physical and mental wellbeing, and affect the relationships in your life as well. This is why we’re going to provide you with effective tips that will help you sleep better at night.

Fitness Matters 

We’re well aware that you’re probably already really active throughout the day- but this is not the right kind of active. You need to make it a point to dedicate between 30 minutes to an hour a day to some kind of fitness activity. Yes, we know you don’t have time, and yes, you can spare at least an hour. Because if you don’t, your health will only go downhill and you won’t be able to be as active as you want, regardless of what you want to do. So it’s best to take action now so that you can balance your life. Take on yoga, go to the gym, download a fitness app or even just watch tutorials online. You can do this in the comfort of your home, and once you get started, you won’t want to stop. Fitness allows you to release hormones that keep you active, focused and energised throughout the day, and once this wears off, you’ll be so worn out that you’ll fall straight to sleep.

Control Your Exposure to Light 

Your body has its own internal clock, and this is controlled by your exposure to light. What is expected is a certain number of hours during the day to bright, natural light, and dimmer variations in the evening, which allows your body to wind down and eventually relax so you can sleep well. This isn’t happening because many of us are indoors all day, not getting enough exposure to natural light. This can have you feeling fatigued during the day. At night, we’re constantly exposed to our devices, which give off a lot of glare and blue light, and this tricks the mind into thinking it’s daylight, hence the lack of or restless sleep. If you work online and you have to use your device, then you want to consider investing in blue light blocking glasses so that you’re safe from the glare and the blue light alike. This way, the quality of your sleep won’t have to be compromised. Also, make it a point to not take your phone to bed with you. Grab a book instead. 

Manage Your Time 

One thing you do have to do is structure your day. When you’re just going from one task to the next, you generally lose all trace of time and get lost in it all, and before you know it, it's 3am and you’re incredibly exhausted but still can’t sleep. When you create a schedule for your day, you have the opportunity to create a routine for bedtime as well. This should include meditation to help you become more mindful of your breathing and to calm you, have a warm cup of herbal tea, and either spray some aromatherapy essential oil onto your pillow or get an aromatherapy diffuser to help you relax.

Balance Your Diet 

Last but not least, what you eat and drink affects your body, and in many cases, affects the quality of your sleep. You need to make sure that you don’t have any caffeinated drinks at least 2 or 3 hours before bedtime. This includes tea, green tea, and of course, coffee. Stay away from sugary food and junk food as well, as your body will be able to function better when you switch to local and fresh produce. 

When you start to integrate these tips into your daily life, you’ll find that soon, your quality of sleep will noticeably become better. You just need to commit to changing your habits and lifestyle for the better and understand that something like this may take a bit of time to get used to, but it’s definitely worth it at the end of the day.

Fitness Matters, Control Your Exposure to Light, Manage Your Time, and Balance Your Diet are all discussed in this blog post on how to Experience Better Sleep Quality at Night.