A good night sleep is a great way to feel refreshed and energized. Unfortunately, not everyone gets the right amount of sleep. What’s more, studies have shown that lack of sleep can lead to health problems including high blood pressure, heart disease, and type 2 diabetes. Follow these 7.5 steps to get a better night sleep tonight:

1) How to Sleep Better Tonight

2) Avoid Screen Time For 30 Minutes Before Bed

3) Listen To Calming Music

4) Keep Your Room Dark

5) Exercise Three Times A Week

6) Create A Relaxing Routine For Bedtime

7) Stick With A Sleep Schedule

7.5) …

1. How to Sleep Better Tonight

Start by avoiding screen time for at least 30 minutes before bed. This will help your brain wind down and signal to your body that it’s time for bed. The next step is to listen to calming music, but not just any music. Research has shown that slow, relaxing music is the best for sleep. You may also want to keep your room dark. Having all of the lights on will affect your sleep pattern and make it difficult to sleep. Another important step is to exercise three times a week. Studies have shown that people who exercise regularly have a better quality of sleep.

Next, create a relaxing routine for bedtime. This can include things like taking a warm bath, reading a book, or drinking a cup of milk. Then, keep your bedtime routine the same every night. The last tip is to make sure you’re using a comfortable mattress that will provide you with the proper support and help you get a restful sleep.

2. Avoid Screen Time For 30 Minutes Before Bed

For a lot of people, the time right before bed is a prime opportunity for catching up on social media or watching a show. But these activities can actually make it more difficult to fall asleep.

The blue light from the screen suppresses the production of melatonin, a hormone that makes you feel sleepy. In fact, studies have shown that even low levels of light from a computer or tablet can suppress melatonin levels.

So, if you want to get a better night sleep, it’s important to avoid screen time for at least 30 minutes before bed.

3. Listen To Calming Music

Listening to music before bed can be a great way to unwind and get in the mood for sleep. In fact, studies have shown that listening to soft music before bed can help you sleep better. Music stimulates the production of the hormone melatonin, which helps you sleep.

Choosing a song or playlist with a tempo of 60–80 beats per minute can also help you relax and fall asleep quickly. This is the tempo of a resting heart rate, so it’s a great level to tune out any extraneous thoughts and get ready for bed.

To find the perfect music for you, take a look at the chart below:

Genre Tempo

Classical 60–75

Piano music

60–75

Mellow jazz 76–80

Slow pop music 76–80

Easy listening 80–90

Soft rock 90–100

Easy listening 100–120

4. Keep Your Room Dark

Darkness is important for a good night sleep. The human body has a natural sleep-wake cycle, also known as circadian rhythm. Our circadian rhythm is regulated by light and dark, so it’s important to have a dark room at night.

Light disrupts the production of melatonin, our body’s natural sleep hormone, which makes it difficult to sleep. With that in mind, make sure there are no sources of light in your bedroom that will disturb your sleep. However, you should still be able to see your alarm clock.

Speaking of your alarm clock, make sure it’s not too bright either. A good thing to do is to put your alarm clock away from your bed or use an alarm clock with a dimmer. This way you won’t be blinded the second you wake up.

5. Exercise Three Times A Week

The importance of sleep can’t be underestimated. Not only can lack of sleep lead to health problems, but it can also lead to a decrease in productivity as well as an increase in depression, anxiety, and obesity.

One way to improve your sleep quality is to exercise during the day. Doing so will help you sleep better at night. When you exercise, your body releases endorphins, which are chemicals that make you feel happy and relaxed. These hormones will help to create a sense of calm before bed.

Exercise also boosts your metabolism, which will help you burn more calories and lose weight. As a result, you’ll sleep better because the extra calories burned throughout the day will help to make you feel less sleepy at night.

When it comes to exercise, you really can’t go wrong! If you want to improve your sleep quality, make sure to exercise at least three times a week. This is an easy way to get a good night sleep tonight!

6. Create A Relaxing Routine For Bedtime

A relaxing routine can help you fall asleep faster and stay asleep. Create a routine that starts with taking a bath. Use candles and bath salts to create a calming environment. Next, read a book or listen to music. You may also want to try meditation or deep breathing exercises. The next step would be to take your medicine, if needed. Lastly, it’s time to go to bed!

7. Stick With A Sleep Schedule

One of the most important steps to getting a good night’s sleep is sticking with a sleep schedule. This includes when you go to bed, when you wake up, and even how much sleep you get for the night.

A sleep schedule helps you regulate your body’s natural sleep-wake cycle. It will help you fall asleep faster and stay asleep longer, which improves the quality of your sleep. This in turn leads to feeling more refreshed and energized in the morning.

If you are struggling with getting enough sleep, it might be time to revisit your sleep routine. Your routine should include going to bed around the same time every night, waking up at the same time every day, and getting at least 8 hours of sleep each night.

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