Healthy Choices

11 unconventional sleep tips to stay asleep throughout the night

May 18th, 2021

Experts have proven time and time again that poor or inadequate sleep leads to all kinds of problems. This causes irritability, poor concentration, body aches and pains, and more. So, it’s important for everyone to sleep well.

The problem is that a lot of people don’t. For anyone who struggles to fall and stay asleep, these 11 tips will help. They’re not the kind of tips that most people think of but they’re worth trying because in most cases, they work.

Daily exercise

That’s right, getting at least 30 minutes of exercise a day goes a long way to promote sound sleep. Since everyone’s different, you’ll need to play around a little bit with the type of exercise and the time when you do it. If you have back issues or another medical problem, you can always consider water therapy.

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Unsplash/Nathana Reboucas Source: Unsplash/Nathana Reboucas

Avoid caffeine in the late afternoon

You always want to avoid any kind of caffeine roughly four hours before you retire for the night. A lot of people don’t realize that caffeine can stay in the body for up to 10 hours. So, by the time you crawl into bed, you want it out of your system.

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Pexels/Kristina Paukshtite Source: Pexels/Kristina Paukshtite

Eat dinner at an earlier time

If at all possible, eat dinner about two to three hours before bedtime. Eating too late puts you at risk for developing gastroesophageal reflux syndrome, which only makes it harder to sleep. In comparison, an earlier dinner gives the body adequate time to warm up, which in turn, helps start the sleep cycle.

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Unsplash/Mariana Medvedeva Source: Unsplash/Mariana Medvedeva

Soak in a tub of warm water

This is another great way to help you sleep but don’t do this immediately before you go to bed. Instead, take a nice warm bath about two hours ahead of time. The warm water regulates the body’s temperature, which is essential for a good night’s sleep.

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Pexels/Andrea Piacquadio Source: Pexels/Andrea Piacquadio

Take a natural sleep remedy

You can try any number of natural sleep enhancers. Two of the best include tart cherry extract and a valerian herbal supplement. Not only do these both promote faster sleep but they’ll help you stay asleep longer.

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Unsplash/Sharon McCutcheon Source: Unsplash/Sharon McCutcheon

Head to bed at a consistent time

With busy schedules, it’s not always easy getting to bed at the same time each night. But for proper rest, this is essential. Changing the time by even two hours can compromise physical and mental function the following day.

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Unsplash/Ashley Byrd Source: Unsplash/Ashley Byrd

Turn off electronics

Any kind of electronics with visuals, whether a television, tablet, or cell phone, makes it hard to sleep. If you need to do something to help you relax, pick up a printed book. In the morning, you’ll feel well-rested, alert, and more energetic.

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Unsplash/Taisiia Shestopal Source: Unsplash/Taisiia Shestopal

Sleep on a comfortable mattress

That might seem like a no-brainer but many people don’t understand just how important their mattress is to get a good night’s sleep. You want something comfortable yet supportive. To further promote sleep, consider a cooling mattress topper.

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Unsplash/M&W Studios Source: Unsplash/M&W Studios

Keep your bedroom cool

To get and stay asleep, lower the temperature in your bedroom and if needed, wrap yourself in a warm blanket and put socks on your feet to stay warm. You also need a pillow that supports the lower back and hips, something like the Dosaze Side Sleeper Pillow or Dosaze Cool Breeze Adjustable Pillow. These are both made from superior cooling material and designed for proper support to ensure you get the sleep you need.

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Unsplash/Gaelle Marcel Source: Unsplash/Gaelle Marcel

Think of positive things

With so much going on in the world, a lot of people struggle to relax. But if you want to improve your sleep, try your best to push any negative thoughts from your mind. In their place, focus on happy and positive emotions or events.

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Unsplash/William Fortunato Source: Unsplash/William Fortunato

Enjoy the sunlight

During the day when the sun is brightly shining, enjoy it, even if for only 10 minutes. Spending time outdoors in the sun and fresh air is good for the mind and body. For optimal benefits, choose a time when the sunlight isn’t too intense.

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Unsplash/Alexader Kovacs Source: Unsplash/Alexader Kovacs

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Source: Spine Health, Dosaze, Photo by Claudia Mañas on Unsplash