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Do you have trouble sleeping at night? Are you always anxious or worried about something? If so, you're not alone. Millions of people around the world suffer from sleep problems. The good news is that there are many things you can do to improve your sleep habits and get the rest you need. This article will discuss 20 ways to sleep better and get more restful nights.
Having Anxiety Before Bed? Here Are 28 Ways to Sleep Better
What Causes Anxiety Before Bed?
Many things can cause anxiety before bed. Worrying about work, money, or family problems is a common reason people have trouble sleeping. Stress from school or relationships can also keep you up at night. Other factors contributing to insomnia include caffeine, nicotine, and alcohol consumption.
How to Get a Good Night’s Sleep
If you want to get better sleep, there are several things you can do.
Increase Your Exposure to Bright Light During the Day:
Sunlight helps regulate the body's internal clock and can help you sleep better at night. Try to get outside for at least 30 minutes each day.
Create a Relaxing Bedroom Environment:
Your bedroom should be a place where you feel calm and relaxed. Make sure it is dark, quiet, and cool. Avoid watching television or working in your bedroom.
Establish a Regular Sleeping Schedule:
Go to bed and wake up simultaneously every day, even on weekends. Having a regular sleep schedule will help your body get into a routine and make it easier to sleep.
If you have trouble sleeping at night, avoid taking naps during the day. Napping can make it harder to fall asleep later on.
Reduce Blue Light Exposure in the Evening:
Blue light from electronic devices can disrupt your body's natural sleep rhythm. Try to avoid using electronics in the hours before bedtime.
Avoid Caffeine and Nicotine:
Caffeine and nicotine are stimulants and can keep you awake at night. Avoid drinking coffee, tea, and soda late in the day. And don't smoke cigarettes before bed.
Exercising regularly can help you sleep better at night. Try to get at least 30 minutes of exercise each day.
Reduce Stress Levels:
Stress can interfere with your ability to fall asleep—practice relaxation techniques such as yoga or meditation to reduce stress levels.
Use a White Noise Machine:
Try using a white noise machine if you find it difficult to fall asleep because of noise. Using a white noise machine will help block out distractions and make it easier for you to sleep.
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Try a Warm Bath:
Taking a bath before bed can be a relaxing way to prepare for sleep. Add some soothing aromatherapy or add bubbles for extra relaxation.
Eat Healthy Foods:
Eating healthy foods can help you get better sleep. Ensure you eat plenty of fruits and vegetables, whole grains, and protein. Avoid eating heavy or sugary foods late in the day.
Drink Plenty of Water:
Dehydration can interfere with your ability to fall asleep. Make sure you are drinking plenty of water throughout the day.
Consider Taking a Supplement:
Several supplements can help you sleep better. Melatonin is a hormone that helps regulate the body's sleep-wake cycle. Valerian root is a herb used to treat insomnia for centuries.
Alcohol can interfere with your ability to fall asleep. Avoid drinking alcohol in the hours before bedtime.
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Set a Consistent Temperature in Your Bedroom:
The ideal sleeping environment is cool and comfortable. Try to keep your bedroom at a consistent temperature, so you don't have to adjust the thermostat every night.
Use a Mattress and Pillow that Are Suitable for Your Sleep Position:
If you are not sleeping well, it might be because your mattress or pillow is not suitable for your sleep position. Talk to a doctor or retailer about finding the right mattress and pillow for you.
Avoid Snacking Late in the Day:
If you are snacking late in the day, you might be getting too many calories. Snacking can make it harder to fall asleep at night. Try to avoid eating large meals or snacking within two hours of bedtime.
See a Doctor About a Potential Sleeping Disorder:
If you have trouble sleeping, you might have a sleeping disorder. Talk to your doctor about your sleep habits and see if there is anything that can be done to help you sleep better.
Avoid Exercising Before Bed:
Exercising before bed can make it harder to fall asleep. Try to exercise at least three hours before bedtime.
Don't Drink A Lot of Fluids Before Bed:
Drinking a lot of fluids before bed can make you have to get up in the middle of the night to use the bathroom. Try to limit your fluid intake to the hours before bedtime.
Avoid Sleeping In (Yes, Even on the Weekends) :
If you are sleeping in on the weekends, it can throw off your body's natural sleep rhythm. Try to stick to a regular sleep schedule, even on the weekends.
Avoid Late Night Television:
Watching television can keep you awake at night. Try to avoid watching television in the hours before bedtime.
Avoid Sugary Foods and Refined Carbs:
Sugary foods and refined carbs can interfere with your ability to fall asleep. Avoid eating these foods late in the day.
Practice Deep Breathing Exercises:
Deep breathing exercises can help you relax and prepare for sleep. Try doing some deep breathing exercises before bedtime.
Avoid Hanging Out in Bed:
If you are having trouble sleeping, avoid hanging out in bed. Get up and do something else until you feel sleepy. Using your bed for sleeping activities will help train your body to associate the bed with sleep.
Do Quiet, Non-Stimulating Activities Before Bed:
If you want to relax before bed, try doing quiet, non-stimulating activities. Read a book, take a bath, or listen to calming music.
Avoid Letting Your Pets in the Bedroom
Pets can often be disruptive when you are trying to sleep. Try to keep your pets out of the bedroom so you can get a good night's sleep.
Use Caution When Taking Sleeping Pills:
If you are struggling to sleep, talk to your doctor about the possibility of taking sleeping pills. However, be sure to use caution when taking sleeping pills, as they can be habit-forming.
The Bottom Line
Many people struggle with anxiety before bed. If you are struggling to sleep, there are many things you can do to help. Try some of these tips and see if they work for you. If not, consider talking to your doctor about other options.
As a certified credit counselor and syndicated writer at MaxMyMoney, Max has coached over 250 Millennials to help take the stress out of money. When Max is not coaching, you'll find him reading financial books, indoor cycling, or visiting local pawn shops looking for swiss-made watches.