10 Ways to Get Better Sleep This Year

Written by: Cora Gold

Few things are as refreshing as a good night’s sleep. Yet, for millions of Americans, the rest they need proves elusive. How can you get a solid seven to eight hours of slumber every night? 

You can’t control every factor contributing to your insomnia. However, taking it seriously, nurturing yourself and improving your habits increase your odds of achieving better sleep hygiene. Here are 10 ways to get a good night’s rest and to work with your biology. 

The Importance of Better Sleep for Overall Wellness 

Although science doesn’t fully understand what happens during sleep, it knows how the human body reacts to a lack of it. Sleep is a crucial reset for various processes to function correctly. 

Chronic sleeplessness can also increase your anxiety and depression risk. According to Dr. Andrew Zinchuk of Yale University, sleep deprivation impacts your emotions, making you more irritable and unable to focus. This combination may cause work and relationship struggles or a downward spiral.

Other risks associated with too little sleep include:

• Increased risk of car accidents

• Higher diabetes risk 

• Greater risk of high blood pressure, heart attack and stroke

• Increased risk of obesity 

10 Tips for Getting Better Sleep This Year 

Adopting healthier sleep habits will improve your overall health and quality of life. Here are 10 tricks to help you get a good night’s rest. 

1. Try the 10-3-2-1-0 Rule 

Dr. Jess Andrade, a sports medicine physician in Massachusetts, recommends the 10-3-2-1-0 sleep method — although she admits it may not work for everyone. The numbers represent when to stop certain activities before bedtime to guarantee your best night’s rest. 

• 10 hours before: Have your last caffeine-containing beverage.

• Three hours before: Eat your last meal of the day. 

• Two hours before: Cease all work activities and start winding down. 

• One hour before: Turn off devices, including televisions. 

• Zero: Hit the snooze button.

Caffeine will keep you awake if you are sensitive to its effects. Acid reflux can also feel uncomfortable right after a meal. It’s difficult to sleep when your mind is whirling, so start tuning out early in the evening. Avoiding blue light from devices is also vital for proper melatonin production. 

2. Work Out Earlier 

While exercise is effective for sleep, when you hit the gym matters. According to Dr. Thomas Kilkenny, director of Staten Island University Hospital’s Institute of Sleep Medicine, your brain falls asleep more quickly as your body temperature decreases. Working out too close to bedtime leads to tossing and turning from an elevated core temp. 

What if you’re not a morning person or can’t access a gym during the day? Consider more moderate workouts on weeknights, saving high-intensity training for weekends. 

For example, swimming laps are joint-friendly exercises delivering cardiovascular benefits and gentle toning. A pool is also a relaxing, therapeutic space to cool down, stretch and prepare your body for slumber.

3. Mind Your Mealtimes 

Even if you don’t follow the 10-3-2-1-0 rule, avoid heavy meals before bedtime. Having your largest meal two to three hours or more before bed gives you time to digest, avoiding GERD symptoms. 

Hunger can also keep you awake — a light, sleep-inducing snack may settle your stomach. While you should avoid anything spicy or greasy, certain bland treats — like oatmeal, nuts or rice — are a better option.

4. Try a Hot Bath

Water soothes your muscles, relaxing them before sleep. A hot bath always feels heavenly — adding Epsom salts, lavender-scented oil or foam may enhance the calming effect. 

5. Turn Down the Lights 

Are you a shift worker? If so, daylight can make falling asleep more challenging. Hang blackout blinds, heavy panel curtains, or a combination of these to make your room as dark and cozy as possible.

6. Adjust the Temperature 

Remember, one of your body’s cues to go to sleep is decreasing core temperature. Research suggests most people sleep best between 60 and 72 degrees Fahrenheit, increasing temperatures as you age. 

7. Get Scent-Sual 

Aromatherapy causes reactions in your brain’s limbic system, influencing feelings and a calmer state. Lavender is one of the best scents for combatting stress — try a few spritzes on your pillow or use a diffuser. You may also prefer other aromas like sandalwood, bergamot, frankincense and jasmine.

8. Dim the Din 

Noisy roommates might top sunlight as the No. 1 cause of lost sleep. It’s tough to soundproof your room when you rent, but placing a draft stopper beneath your door can block out noise, light and odors. A white noise machine can be your best friend — as can soft, cloth headsets made for side sleepers, allowing you to tune into a sleep meditation or nature sounds. 

9. Sip the Right Nightcap 

While alcohol might help you fall asleep, it can also wake you halfway through the night — your brain produces excitatory neurotransmitters to rebalance itself after indulging in a nightcap. A better idea is to sip an herbal tea, such as chamomile, valerian or passionflower. 

10. Quiet Your Mind 

A racing mind can make sleep impossible. One simple meditation entails counting backward from 10 while observing your inhales and exhales. YouTube is another resource for sleep meditations and yoga nidra recordings intended for relaxation. Try these when your brain struggles to shut down during other mindfulness techniques. 

When to Seek Professional Help

In general, occasional sleep deprivation won’t cause lasting harm. However, chronic insomnia increases your disease risk and warrants a visit to your doctor.

Seek care if your insomnia lasts longer than a few weeks or when symptoms interfere with your daily functioning. Prepare to answer questions about life stressors and your typical sleep habits. Your doctor may refer you for a study or blood tests to rule out specific disorders and prescribe medications so you aren’t sleep-deprived. 

Get Better Sleep This Year 

Getting better sleep can make a huge difference in your mood and mindset. It’s also crucial for physical health. 

These can help you overcome occasional insomnia and get better sleep this year. Improving your sleep hygiene goes a long way in giving you the rest you need.