Americans Aren’t Sleeping Well: Here Are 19 Tips for Sleep Better Immediately

Man smiling at desk with high energy level

Sharing is caring!

According to a recent survey by ResMed, many people suffer from chronic lack of good sleep. The researchers reported that only 14% of respondents reported getting more than one good night of sleep, and about 40% got three good nights weekly. More than half report excessive daytime drowsiness, and nearly 40% are irritable in the morning.

Not sleeping well can have a negative impact on your mental, physical, and emotional health. Here are some tips to help you get a better night’s sleep immediately. 

1. Try the 4-7-8 Breathing Technique

Woman deep breathing at night before bed.
Image Credit: leungchopan and Depositphotos

The 4-7-8 Breathing technique reduces anxiety and prepares your body for sleep. Try breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.

2. Use Aromatherapy With Specific Scents

Aromatherapy oils and diffuser next to bed.
Image Credit: Serezniy and Depositphotos

Lavender, chamomile, and sandalwood can promote relaxation and improve sleep quality. Use these scents in your bedroom with essential oil diffusers or in your bath before bedtime.

3. Try Progressive Muscle Relaxation

Woman meditating relaxing.
Image Credit: AntonioGuillemF and Depositphotos

Progressive muscle relaxation reduces physical tension and signals your body that it’s time to sleep. Start from your toes and work your way up, tensing each muscle group for a few seconds and then releasing.

4. Cool Your Bedroom

Personal sleeping in bedroom with light on at night.
Image Credit: AntonLozovoy and Depositphotos

Keep your room at a comfortable temperature to sleep. Lowering the temperature of your bedroom can signal your body that it’s time to snuggle up for sleep and keep you asleep longer. The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius).

5. Banish Blue Light

Woman sleeping at night in dark room.
Image Credit: Wavebreakmedia and Depositphotos

Blue light from screens disrupts your natural sleep-wake cycle. The blue light makes it difficult for your brain to rest, making it harder for you to fall asleep. Get out of the bad cycle and turn off electronic devices (TV, computer, phone) at least one hour before bedtime, or use blue light filters if you must use them. This simple habit promotes relaxation and the release of melatonin to help you sleep.

6. Listen to Pink Noise

Waterfall in forest in Thailand on sunny day.
Image Credit: Anekoho and Depositphotos

Let your mind go to another place. Listening to pink noise, such as steady rainfalls or gentle ocean waves, can improve sleep quality. It helps to reduce brain wave complexity, leading to deeper and more restorative sleep stages. And it provides a consistent auditory backdrop, which can mask disruptive sounds in the environment, ensuring a more uninterrupted and peaceful night’s rest.

7. Practice Bedtime Yoga or Stretching

Woman practicing yoga at home.
Image Credit: MargaritaDemidova and Depositphotos

Gentle yoga and stretching activities help release physical tension and calm the mind, making it easier to fall and stay asleep. Focusing on breathing and mindfulness in yoga can reduce stress and anxiety levels, paving the way for a deeper, more restful night’s sleep.

8. Engage in Pre-sleep Visualization or Imagery

Woman smiling meditating in house.
Image Credit: Milkos and iStock

Engage in a calming visualization or guided imagery exercise to shift your focus away from stress and toward peaceful scenarios.

Calming visualization or guided imagery can significantly improve sleep quality by calming the mind and preparing the body for rest. By imagining peaceful, serene scenes, such as a quiet beach or a tranquil forest, your body responds by lowering your heart rate and reducing stress levels. This creates the ideal conditions for falling asleep faster and enjoying a deeper sleep. This mental exercise also distracts from daily stresses and cues the body that it’s time for rest.

9. Enjoy a Nighttime Tea

Woman relaxed smiling drinking cup of coffee tea.
Image Credit: AntonioGuillemF and Depositphotos

Herbal teas such as valerian root, lemon balm, passionflower, and magnesium-rich banana tea can have natural sedative effects without the need for medication.

10. Try Acupressure

Woman rubbing neck accupressure points.
Image Credit: Depositphotos and lineu.uladzislau.gmail.com

Applying gentle pressure to specific points on your body, such as the spirit gate point on your wrist or the wind pool at the back of your neck, can aid relaxation and sleep. Applying gentle pressure to these areas can stimulate the body’s natural healing processes, reduce tension and stress, and improve circulation. This technique balances the body’s energy pathways to calm the mind and ease the body into a state conducive to deeper, more restful sleep.

11. Don’t Consume Caffeine Late in the Day

Friends eating dinner together happy.
Image Credit: Kzenon and Depositphotos

The majority of Americans consume caffeine, and that’s no surprise because it does an excellent job of boosting energy and enhancing your focus. Caffeine stays in your system for 6-8 hours though, so having a coffee or an energy drink in the late afternoon or early evening may keep you from sleeping well. 

12. Keep a Consistent Schedule

Businesswoman Making Schedule On Personal Organizer
Image Credit: AndreyPopov and iStock

Try to stick to a schedule where you are going to bed and waking up at nearly the same time every day. Within a few weeks you may not even need an alarm to wake up and your sleep quality will also improve. 

13. Skip the Midnight Snack

Woman having snack at night watching movie.
Image Credit: Serezniy and Depositphotos

Eating late at night can lower the quality of your sleep and slow the body’s natural release of hormones that help you sleep. Try not to eat more than three or four hours before bedtime for a better night’s sleep. 

14. Start a Journal

woman writing in journal with sunrays.
Image Credit: SeventyFour and iStock

If you find it difficult to fall asleep because you can’t stop your mind from racing or worrying, try journaling. Write down your thoughts, worries, and to-do lists before bed to clear your mind and ease the transition to sleep.

15. Get a Quality Mattress, Pillows, and Bedding

Woman slight smell sleep in comfortable bed.jpg
Image Credit: Sergio_pulp and Depositphotos

Have you ever noticed that you sleep better when you are on vacation sleeping in a hotel bed? The quality and condition of your mattress, pillows, and even bedding can make a huge difference in your comfort and the quality of your sleep. 

16. Exercise Regularly Just Not Before Bed

gym membership woman exercising.
Image Credit: Ridofranz and iStock

Regular exercise can have a huge impact on your overall health including the quality of sleep that you get at night. You shouldn’t exercise too close to bedtime though because it can act as a stimulant due to the hormones like epinephrine and adrenaline being released. 

17. Keep Naps Short

Woman taking nap on couch.
Image Credit: Vadymvdrobot and Depositphotos

If you are laying down to recharge with a nap, keep them short, at around 20 to 30 minutes. If you sleep for too long, or take a nap too late in the day you may have difficulty sleeping that night. 

18. Get Natural Light

Woman walking dog bright sunny day.
Image Credit: Gemphoto and iStock.

Sunlight is a natural source of Vitamin D. Getting natural light on your skin during the daytime will help you to sleep better at night. If you live somewhere without a lot of sunlight consider a light therapy lamp, these are often prescribed to treat sleep disorders. 

19. Don’t Just Lay There

Woman cant sleep looking at clock.
Image Credit: Photography33 and Depositphotos

If you find yourself restless and unable to sleep, don’t just lie awake in bed. If you can’t fall asleep after 20 minutes, get up and do something calm and relaxing like reading a book before trying to go back to sleep. 

13 Quiet Behaviors That Speak Volumes About Someone’s True Character

​​Portrait of creative trendy male laughing.
Image Credit: Jonathan Erasmus and iStock

In the intricate tapestry of human interaction, behaviors weave the most telling threads, revealing the true fabric of our character. Far beyond the masks of curated personas and rehearsed responses lies the raw truth of who people are.

It’s not in the grand gestures or the spotlighted moments that one’s authentic self shines through, but rather in the everyday actions, the small decisions, and the way they navigate the quiet crossroads of their lives.

Behaviors can reveal a lot about a person’s true character, intentions, and values. However, it’s important to note that one instance of any behavior is not definitive; people can have bad days or make mistakes. Consistent patterns over time are more telling of someone’s true character. Here are 13 quiet behaviors that might expose who someone really is.

Beating the Burnout Blues: 25 Smart Ways to Stay Energized at Work

Business woman feels stressed and burned out working.
Image Credit: Jirapong Manustrong and iStock

In a world where the hustle never takes a coffee break, burnout has become the party crasher of our professional lives. According to a Work and Well-being Survey conducted by the American Psychological Association, 60% of workers reported suffering from adverse mental and physical effects stemming from work-related stress.

By embracing a holistic approach that interweaves physical self-care, mental resilience, and emotional intelligence, we can empower ourselves to navigate the relentless demands of our professional and personal lives with renewed vigor and a balanced perspective.

+ posts

Sharing is caring!

Similar Posts